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 28%
Zinc 29%
Sodium 31%
Thiamin (B1) 38%
Magnesium 39%
Potassium 49%
Vitamin B12 53%
Copper 57%
Manganese 57%
Vitamin E 60%
Phosphorus 62%
Iron 79%
Cystine 171%

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 49.9 1.51 22%
sweetbread 9.7 3.18 12%
headcheese -136.7 1.57 20%
liver sausage -34.1 3.31 13%
lamb brains 78.2 1.54 27%
cream cheese -225.8 3.50 11%
whole egg 40.8 1.43 30%
ham 15.7 1.49 29%
liverwurst -135.0 3.26 16%
liver pate -197.2 3.19 16%
feta cheese -132.2 2.64 22%
goat cheese -218.6 2.64 21%
lamb liver 1083.0 1.68 48%
camembert -160.4 3.00 21%
frankfurter -474.3 2.90 17%
lamb (lean) 607.3 1.44 43%
turkey -69.4 2.21 28%
knackwurst -493.9 3.07 16%
pork sausage -156.7 3.25 20%
greek yogurt -1.7 0.97 37%
brie -182.7 3.34 19%
bratwurst -397.5 3.33 16%
sour cream (light) -611.4 1.36 26%
meatballs -458.3 2.86 19%
pork stomach, cooked -178.2 1.57 32%
beef sausage -353.9 3.32 18%
beef tripe -120.3 0.94 38%
salami -231.0 3.78 18%
bologna -983.5 3.10 11%
roast ham 358.6 1.78 41%
blue cheese -195.1 3.53 21%
muenster cheese -215.8 3.68 21%
ricotta -643.9 1.74 27%
sandwich spread, pork -167.0 2.35 30%
monterey cheese -213.0 3.73 21%
Poultry salad sandwich spread -125.1 2.00 33%
ground beef, 80/20 -0.7 2.70 31%
scrapple, pork -70.2 2.13 34%
swiss cheese -148.4 3.93 22%
colby -227.2 3.94 21%
edam cheese -257.1 3.57 23%
beef rib eye steak -112.9 2.48 33%
lamb sweetbread 116.2 1.44 43%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2356.7 1.43 47%
mackerel 79.3 3.05 14%
caviar 277.1 2.64 33%
sardine 186.2 2.08 38%
herring 52.9 2.17 36%
salmon 777.9 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
endive 28.9 0.17 7%
olives -4.4 1.45 3%
alfalfa 44.8 0.23 19%
escarole 113.6 0.19 24%
chicory greens 52.6 0.23 23%
avocado -546.1 1.60 8%
blackberries 133.2 0.43 27%
corn bran -293.0 2.24 12%
coriander 8.2 0.23 30%
raspberries 50.5 0.52 30%
flax seed 816.1 5.34 12%
beet greens 70.7 0.22 35%
banana pepper 154.1 0.27 36%
wheat bran 1093.7 2.16 38%
eggplant 42.1 0.25 35%
mustard greens 115.6 0.27 36%
jalapeno peppers 126.2 0.27 37%
collards 118.1 0.33 37%
sunflower seeds 835.8 5.46 15%
sauerkraut 65.1 0.19 39%
cucumber 52.6 0.12 40%
pickles 52.6 0.12 40%
zucchini 108.6 0.17 40%
red peppers 109.3 0.31 40%
turnip greens 345.7 0.29 44%
chayote 88.4 0.24 41%
tofu -80.4 0.83 34%
spinach 476.7 0.23 49%
radishes 38.6 0.16 43%
pumpkin seeds 733.9 5.59 19%
summer squash 122.0 0.19 45%
edamame 283.1 1.21 41%
almonds 627.3 6.07 15%
arugula 15.0 0.25 45%
coconut meat -902.1 3.54 10%
natto 389.1 2.11 39%
almond butter 521.6 6.14 16%
artichokes 300.7 0.47 49%
asparagus 208.4 0.22 50%
parsley 124.9 0.36 48%
celery 70.7 0.18 50%
okra 106.0 0.22 50%
soybeans (sprouted) 292.7 0.81 49%
lettuce 33.2 0.15 50%
chives 5.5 0.30 48%
coconut milk -1728.2 2.30 9%
cauliflower 74.9 0.25 50%

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