Name: Click or tap here to enter text.
Food Log Analysis
Go to the “Trends” tab on Cronometer. Click “Nutrient Report”. Be sure the date range is set
to include the last 7 days.
Calories Consumed
1. Screenshot of Calories Consumed chart:
2. How many calories did you consume on average? 1015
3. Were you under, over, or right on target for calories consumed? under
4. What was your average percentage from protein? 14 Percent
5. The recommendation is to have your protein intake be at least 20%, were you at,
above, or below that recommendation? below
6. If you were below the recommendation for protein, what could you add to your diet
to increase the protein intake? (if you were at or above this recommendation, type N/A) More
meat such as steak or chicken
7. What was your average percentage from carbs? 49%
8. The recommendation is to have your carb intake between 45%-60%, were you at,
above, or below that recommendation? at
9. If you were below the recommendation for carbs, what could you add to your diet to
increase carbs? If you were above the recommendation for carbs, what could you
decrease/eliminate from your diet to decrease carbs intake? (if you were within the range
of this recommendation, type N/A) N/A
10. What was your average percentage from fat? 36 %
11. The recommendation is to have your fat intake below 30%, were you at, above, or
below that recommendation? Above
12. If you were above the recommendation for fat, what could you decrease/eliminate
from your diet to decrease fat intake? (if you were below this recommendation, type N/A) I
could get rid of some junk foods such as chips and snacks.
Highlighted Targets
Add your percentage for each of the following vitamins/minerals. To find food sources, click
on the vitamin/mineral, scroll down to the bottom of the page.
1. Screenshot of Highlighted chart:
2. Fiber % 18%
a. Recommended target: 38g
b. Function: helps bowel movements occur and gives good digestive heatlh
c. Sources: legumes, prunes, whole grains
3. Iron % 58%
a. Recommended target: 11 mg
b. Function: used to make energy, make amino acids, hormones, collagen and
many other things.
c. Sources: liver, mushrooms, lima beans, spinach
4. Calcium % 33
a. Recommended target: 1300mg
b. Function: grow healtlhy bones
c. Sources: milk, cheese, yogurt
5. Vitamin A % 238 percent
a. Recommended target: 3000 IU
b. Function: needed ot see at night, eye health
c. Sources: liver dark green leafy vegetables
6. Vitamin C % 15
a. Recommended target: 75 g
b. Function: protects tissue from oxidative stress
c. Sources: red and yellow peppers
7. B12 % 55
a. Recommended target: 1.3 mg
b. Function: use the energy you get
c. Sources: meats
8. Folate % 32
a. Recommended target: 400 micrograms
b. Function: make DNA in new cells
c. Sources: green vegetables
9. Potassium % 32
a. Recommended target: 3000 mg
b. Function: maintain fluid balance, muscle contractions and organ functions
c. Sources: fresh foods, leafy green vegetables
10. Which vitamins/minerals were you under target? All but VIT a
11. What food sources would you personally eat to get the vitamins and minerals you
need that you are lacking: more leafy green vegetables, and more meats