Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Frank get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of fat loss with a low insulin load diet.

approach average glucose (mg/dL) average glucose (mmol/L) selected
therapeutic ketosis > 140 > 7.8
diabetes management 108 to 140 6.8 to 7.8
weight loss & blood sugar control 100 to 108 5.4 to 6.0
weight loss < 97 < 5.4
most nutrient dense < 97 < 5.4
nutrient dense maintenance < 97 < 5.4
lean bulking < 97 < 5.4
athletic performance < 97 < 5.4

micronutrient profile

The chart below shows the micronutrients provided by Frank’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

nutrient ratios

The graphs below show the key micronutrient ratios in your diet. The Nutrient Optimiser uses the micronutrient ratios as a safety check to make sure that you’re emphasising foods or meals that might worsen these micronutrient imbalances. For more details about micronutrient ratios check out article.

Omega-6 : Omega-3
5.9
Zinc : Copper
7.7
Potassium : Sodium
1.5
Calcium : Magnesium
1.5
Iron : Copper
13.8
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Frank’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: sleep apnea.

nutrient % DRI prioritize
Vitamin D 14%
Calcium 18%
Zinc 25%
Thiamin (B1) 38%
Magnesium 39%
Vitamin E 40%
Potassium 49%
Copper 51%
Vitamin B12 53%
Phosphorus 62%
Manganese 75%
Iron 79%
Folate 81%
Cystine 171%
Vitamin C 225%

optimal foods for you

The foods listed below will provide Frank with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss & blood sugar control . The foods are ranked in descending order of priority (from the top of the page to the bottom).

Animal based foods

food name nutrient density energy density insulin load
beef brains 1.6 1.51 22%
sweetbread -23.5 3.18 12%
headcheese -168.7 1.57 20%
liver sausage -116.5 3.31 13%
lamb brains 62.1 1.54 27%
cream cheese -251.4 3.50 11%
ham 7.5 1.49 29%
whole egg 6.1 1.43 30%
liverwurst -169.0 3.26 16%
liver pate -220.3 3.19 16%
feta cheese -147.4 2.64 22%
goat cheese -250.5 2.64 21%
camembert -172.7 3.00 21%
frankfurter -542.7 2.90 17%
turkey -86.1 2.21 28%
pork sausage -192.1 3.25 20%
greek yogurt -2.3 0.97 37%
brie -197.1 3.34 19%
knackwurst -597.6 3.07 16%
lamb liver 1065.4 1.68 48%
meatballs -539.3 2.86 19%
sour cream (light) -731.5 1.36 26%
beef sausage -419.4 3.32 18%
bratwurst -528.1 3.33 16%
pork stomach, cooked -236.8 1.57 32%
beef tripe -154.5 0.94 38%
lamb (lean) 421.3 1.44 43%
salami -280.7 3.78 18%
blue cheese -216.8 3.53 21%
bologna -1180.1 3.10 11%
muenster cheese -245.0 3.68 21%
ricotta -730.0 1.74 27%
monterey cheese -239.7 3.73 21%
sandwich spread, pork -198.1 2.35 30%
Poultry salad sandwich spread -150.1 2.00 33%
ground beef, 80/20 -1.2 2.70 31%
roast ham 248.5 1.78 41%
egg yolk -940.5 2.75 18%
scrapple, pork -86.1 2.13 34%
swiss cheese -174.8 3.93 22%
colby -255.7 3.94 21%
edam cheese -300.2 3.57 23%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2442.5 1.43 47%
mackerel 57.9 3.05 14%
caviar 256.6 2.64 33%
herring 38.7 2.17 36%
sardine 107.9 2.08 38%
mollusks conch 885.1 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 36.5 0.17 7%
olives -6.3 1.45 3%
alfalfa 58.7 0.23 19%
escarole 152.6 0.19 24%
chicory greens 68.5 0.23 23%
avocado -498.3 1.60 8%
blackberries 164.0 0.43 27%
coriander 10.6 0.23 30%
corn bran -371.6 2.24 12%
raspberries 71.6 0.52 30%
banana pepper 244.1 0.27 36%
beet greens 80.9 0.22 35%
eggplant 53.4 0.25 35%
mustard greens 147.1 0.27 36%
jalapeno peppers 140.4 0.27 37%
collards 148.8 0.33 37%
wheat bran 1084.0 2.16 38%
flax seed 565.1 5.34 12%
sauerkraut 101.2 0.19 39%
sunflower seeds 849.6 5.46 15%
red peppers 241.4 0.31 40%
zucchini 152.5 0.17 40%
cucumber 60.9 0.12 40%
pickles 60.9 0.12 40%
edamame 638.7 1.21 41%
turnip greens 427.2 0.29 44%
chayote 110.4 0.24 41%
tofu -109.4 0.83 34%
spinach 573.8 0.23 49%
radishes 71.5 0.16 43%
summer squash 158.9 0.19 45%
arugula 21.5 0.25 45%
coconut meat -1012.3 3.54 10%
artichokes 401.7 0.47 49%
parsley 215.4 0.36 48%
asparagus 254.9 0.22 50%
brussel sprouts 276.2 0.42 50%
pumpkin seeds 461.4 5.59 19%
celery 120.1 0.18 50%
okra 150.0 0.22 50%
cauliflower 169.2 0.25 50%
soybeans (sprouted) 360.1 0.81 49%
natto 242.9 2.11 39%
broccoli 216.3 0.35 50%
strawberries 72.2 0.32 49%
lettuce 46.4 0.15 50%
chives 8.8 0.30 48%
coconut milk -1953.1 2.30 9%

macronutrients

The macronutrient split of Frank’s diet is shown in the chart below.

protein

Frank’s protein intake is 1.0g/kg LBM or 68g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.

The table below shows how Frank’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 28
RDI/sedentary ~11% 0.8 56
typical ~16% 1.2 84
minimum nutrient optimiser ~24% 1.8 100
Frank 14% 0.97 68

macro targets

While Frank’s primary focus should be on nutrient density, the table below shows the macro ranges required to achieve a reasonable level of nutrition. These ranges can be entered in Cronometer as a guide.

macros lower limit upper limit
protein (g) 100 235
fat (g) 30 115
carbs (g) 0 75
energy (calories) 1750

Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.

daily nutrient score

The chart below shows a comparison of the nutrient density of Frank’s food log based on the harder to find 50% of the essential nutrients. Frank’s most nutrient dense day is January 03 2018 while his least nutrient-dense day is January 03 2018.

best and worst days

Frank’s food diary for the best and worst days are shown below for comparison. Frank should try to eat more of the foods towards the top and less of the ones towards the bottom of these tables.

Note: If you don't see worst and best days please upload your servings.csv file from Cronometer. Cronometer API doesn't allow individual foods to be imported.

Best Day

food name energy (kcal)
Apple, Fresh, With Skin 95
Eggs, Cooked 136
Brussels Sprouts, Cooked from Fresh 8
Coffee, Prepared From Grounds 5
Clarified butter, Butter Oil 224
MCT Oil 232
Sports Research, Pure Hydrolyzed Collagen Peptides 40
Raspberries, Fresh, Red 64
Bai, Antioxidant Infusion, Antioxidant Beverage, Brasilia Blueberry 85
Lettuce, Romaine or Cos 16
Kale, Raw 2
Spinach, Raw 2
Cucumber, Raw, With Peel 2
Onion, White, Yellow or Red, Raw 19
Carrots, Raw 13
Red Bell Peppers, Raw 6
Bacon, Pork 9
Edamame, Green or Immature, Cooked from Frozen 23
Chicken Breast, Skin Removed Before Cooking 147
Newman's Own, Balsamic Vinaigrette 193
Rxbar, Protein Bar, Maple Sea Salt 220

Worst Day

food name energy (kcal)
Apple, Fresh, With Skin 95
Eggs, Cooked 136
Brussels Sprouts, Cooked from Fresh 8
Coffee, Prepared From Grounds 5
Clarified butter, Butter Oil 224
MCT Oil 232
Sports Research, Pure Hydrolyzed Collagen Peptides 40
Raspberries, Fresh, Red 64
Bai, Antioxidant Infusion, Antioxidant Beverage, Brasilia Blueberry 85
Lettuce, Romaine or Cos 16
Kale, Raw 2
Spinach, Raw 2
Cucumber, Raw, With Peel 2
Onion, White, Yellow or Red, Raw 19
Carrots, Raw 13
Red Bell Peppers, Raw 6
Bacon, Pork 9
Edamame, Green or Immature, Cooked from Frozen 23
Chicken Breast, Skin Removed Before Cooking 147
Newman's Own, Balsamic Vinaigrette 193
Rxbar, Protein Bar, Maple Sea Salt 220

diet log analysis

How much protein will maximise satiety?

How much fat will maximise satiety?

Should you eat more or less carbs?

How many net carbs will maximise satiety?

How much fiber will maximise satiety?

What macros contribute the most to you overeating?

How much sugar should you eat to lose weight?

Which days of the week are best/worst for you?

Does water consumption improve weight management?

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes