Nutrition Analysis Chart - Cronometer
Nutrient:
Nutritional
Targets:
Amount
I Ate:
Day One:
My Nutrition
Percentages:
Day One:
Caffeine:
Water:
My Nutrition
Percentages:
Day Two:
%
Energy:
Alcohol:
Amount
I Ate:
Day Two:
g
g
mg
g
mg
g
g
g
g
%
%
%
Amount
I Ate:
Day Three:
My Nutrition
Percentages:
Day Three:
%
g
mg
g
%
%
%
%
g
mg
g
%
%
%
Vitamins:
B1
B2
Choline:
g
mg
mg
μg
μg
μg
Folate:
μg
Vitamin A:
Vitamin C:
IU
mg
Vitamin D:
IU
Vitamin E:
mg
B3
B5
B6
B12
Biotin:
Vitamin K:
g
g
mg
mg
%
%
%
%
g
g
g
mg
mg
%
%
%
%
g
g
g
mg
mg
%
%
%
%
μg
μg
μg
%
%
%
μg
μg
μg
%
%
%
μg
μg
μg
%
%
%
μg
IU
%
μg
IU
%
μg
IU
%
mg
IU
mg
μg
μg
g
%
%
%
%
mg
IU
mg
%
%
%
%
mg
%
%
IU
mg
%
%
%
%
μg
%
μg
g
μg
%
g
μg
%
g
μg
%
mg
μg
μg
%
%
mg
μg
μg
%
%
mg
μg
μg
%
%
Minerals:
Calcium:
Chromium:
μg
Copper:
mg
μg
Fluoride:
Iodine:
Iron:
Magnesium:
μg
mg
mg
Molybdenum:
mg
μg
Phosphorus:
mg
Manganese:
mg
mg
mg
μg
mg
%
%
%
%
%
%
%
mg
mg
mg
μg
mg
%
%
%
%
%
%
%
mg
mg
mg
μg
mg
%
%
%
%
%
%
%
μg
%
μg
%
μg
%
Sodium:
μg
mg
mg
%
mg
%
mg
%
Zinc:
mg
mg
%
mg
%
mg
%
g
g
%
g
%
g
%
g
g
g
g
g
g
%
g
g
g
%
g
g
g
%
Polyunsaturated
g
g
g
g
Omega 3:
g
g
Omega 6:
g
g
g
g
g
g
mg
mg
mg
mg
g
Selenium:
Macronutrients:
Carbs:
Fiber:
Added Sugars:
Fat:
Monounsaturated:
Saturated:
Trans fats:
Cholesterol:
Phytosterol:
Protein:
g
%
%
%
%
%
%
%
%
%
%
g
g
g
g
g
g
mg
mg
g
%
%
%
%
%
%
%
%
%
%
g
g
g
g
g
g
mg
mg
g
%
%
%
%
%
%
%
%
%
%
My Plan to Improve My Diet
Please answer these questions using your completed Nutrition Analysis Chart:
1. Looking at all three days on your Nutrition Analysis Chart, list the 5 nutrients you lacked most consistently. For each deficient nutrient you list,
Pick THREE FOODS YOU LIKE:
Nutrients you lacked:
Example: Vit. C
3 Foods you like that would provide the nutrients you lacked:
Example: broccoli, red bell peppers, oranges
1.
2.
3.
4.
5.
2. On your Nutrition Analysis Chart, list the top 4 nutrients that you went over IN THESE NUTRIENT CATEGORIES ONLY:
calories, cholesterol, sodium, and total fat. List two ways to eliminate the excess:
Excess nutrients:
Example: Cholesterol
a.
b.
c.
d.
What food(s) did you eat that
caused the excess:
Ways to eliminate excess:
Example: eat less animal products
3. What was your Daily Goal for sodium : __________
How many milligrams of sodium did you consume for: Day 1:__________ Day 2:____________ Day 3:__________
4. What was your Daily Goal for fiber : __________
How many grams of fiber did you consume for Day 1:__________ Day 2:____________ Day 3:__________
5. What was your Daily Goal for total calories : __________
How many total calories did you consume for: Day 1:__________ Day 2:____________ Day 3:__________
6. What was your Daily Goal for total fat: __________
What percent of calories eaten came from fat for: 1:__________ Day 2:____________ Day 3:__________
7. My current BMI:______________________ My BMI is within the _________________ range.
8: What I learned About My Diet:
In no more than a few paragraphs, what did you discover about your eating habits? Loaded with fat? Sodium? Not
enough fiber? Too many calories? No Vitamin D? Low iron? What’s up? What can you do to change it? Be
specific: use your answers in questions 1 and 2 to answer this question and BE SURE TO BE SPECIFIC: IF YOU
LACK A CERTAIN NUTRIENT, TELL ME WHICH FOOD YOU CAN EAT TO RECTIFY THE DEFICIENCY!! Don’t
say: “I need to eat more fruits and vegetables.” Tell me which ones, how much, and why. And if your diet looks
pretty good, say so, and include a few more ways you may improve. Do not tell me “I eat great and don’t need to
make any changes”. There is always room for improvement. 