How to Check Micronutrients

It is time to dive into the specifics of what your meals are giving you.

You can see a complete nutrient breakdown of your day in your Daily Report. To get to your report:

1. Tap on the menu icon (circle with three dots) in the upper-right corner
2. Tap View Daily Report

The Daily Report has 6 different sections/drop-down menus, but the only one you need to focus on is the “Complete Nutrient Summary.” Click on that drop-down menu to find a comprehensive report of your intakes.

• Bars colored in Grey mean you have not yet reached your daily target.
• Bars colored in Green mean you have met the daily target and not yet exceeded your maximum target.
• Bars colored in Red mean you have exceeded your maximum threshold (this is okay in most cases).

By default, each nutrient is set to the USDA Dietary Reference Intakes.

For this Metabolism Reset, we want you to aim for 100% of each micronutrient value daily.

Bonus feature:

You can click on any of the items listed out in the Daily Report. When you do, you will get a pop-up window that lists the foods you’ve eaten that day that are providing you with that micronutrient, the functions of that micronutrient, and a list of additional foods that will provide you with that micronutrient. (All of this for free? Well done, Cronometer.)

Use THIS WORKSHEET to record low micronutrients and foods to potentially add into your diet.

You can use THIS PDF to see food source examples of different micronutrients. 

Step by step:

First, look for foods you’re already eating that could give you more of what you’re missing – increase amounts of those foods first.

Second, look through the lists of what you’re low in and find the same food across multiple lists. You can kill two birds with one stone that way. Many foods, like dairy, black beans, spinach, etc – can give you 3-6 different micros.

Overall, look for a food you like from the lists that you could eat daily, and add it to your log. Then go back to your micros — chances are that one added food checked off more than just one vitamin or mineral. Then go to the next low micro and search for foods you could add in for that one, and repeat the process. When you’re done, this can be a meal plan you can follow daily, every other day, or switch different veggies/fruits in and out of day to day.

The idea is that you want to find foods you can have often moving forward to get all of your micros pretty much hit without having to track. For example, I have black beans and spinach SOMEHOW every day because I know they give me a lot of what I don’t get otherwise.