Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Lynn get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of fat loss.

approach average glucose (mg/dL) average glucose (mmol/L) selected
well formulated ketogenic diet > 140 > 7.8
diabetes and nutritional ketosis 108 to 140 6.8 to 7.8
weight loss (insulin resistant) 100 to 108 5.4 to 6.0
weight loss (insulin sensitive) < 97 < 5.4
most nutrient dense < 97 < 5.4
nutrient dense maintenance < 97 < 5.4
bodybuilding < 97 < 5.4
athletic performance < 97 < 5.4

micronutrient profile

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

supplements

The supplements listed below will provide Lynn with the nutrients that she is not getting enough of in the most cost effective manner until she is able to improve the nutrient density of her diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

nutrient ratios

The graphs below show the key nutrient ratios in your diet. Rather than emphasising nutrients based on your nutrient ratios, the Nutrient Optimiser uses the nutrient ratios as a safety check to make sure that you’re not being recommended any food that will push micronutrient imbalances and to maximise the benefit of your diet. Get more info in this article.

Omega-6 : Omega-3
1.9
Zinc : Copper
9.1
Potassium : Sodium
2.2
Calcium : Magnesium
2.1
Iron : Copper
4.5
Calcium : Phosphorus
0.5

other considerations

You also indicated that you have fatigue, hypertension, hypothyroidism, inflammation, insomnia, telomeres, fibromyalgia. According to the micronutrient meta analysis, here are the nutrients that you might be lacking when having fatigue, hypertension, hypothyroidism, inflammation, insomnia, telomeres, fibromyalgia:

  • Vitamin B-6
  • Vitamin B-12
  • Thiamin (B1)
  • Riboflavin (B2)
  • Niacin (B3)
  • Pantothenic acid (B5)
  • Folate
  • Zinc
  • Magnesium
  • Selenium
  • Cystine
  • 18:3 n-3 c
  • Vitamin A
  • Vitamin C
  • Vitamin E
  • Vitamin D
  • Calcium
  • Copper
  • Choline
  • Manganese

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Lynn’s diet is not providing in large quantities. The table below shows the nutrients that Lynn is not achieving more than 300% of the DRI and that are not contraindicated by the nutrient ratios above. We also want to prioritise nutrients that are below 500% DRI for your specific condition: fatigue, hypertension, hypothyroidism, inflammation, insomnia, telomeres, fibromyalgia.

nutrient % DRI prioritize
Vitamin D 31%
Calcium 46%
Sodium 47%
Thiamin (B1) 52%
Magnesium 61%
Vitamin E 62%
Folate 63%
Iron 78%
Manganese 79%
Phosphorus 81%
Panto Acid (B5) 82%
Niacin (B3) 95%
Leucine 109%

optimal foods for you

The foods listed below will provide Lynn with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss (insulin sensitive). The foods are ranked in descending order of priority (from the top of the page to the bottom).

food name nutrient density energy density insulin load
basil 12.7 0.23 47%
spinach 12.6 0.23 49%
coriander 12.3 0.23 30%
watercress 11.4 0.11 65%
endive 11.3 0.17 7%
seaweed (laver) 11.0 0.35 80%
seaweed (wakame) 11.0 0.45 79%
asparagus 10.6 0.22 50%
spirulina 10.6 0.26 70%
chicory greens 10.2 0.23 23%
parsley 9.6 0.36 48%
beet greens 9.2 0.22 35%
lettuce 9.1 0.15 50%
amaranth leaves 9.1 0.21 86%
chard 9.1 0.19 51%
arugula 9.1 0.25 45%
turnip greens 9.1 0.29 44%
escarole 8.9 0.19 24%
chinese cabbage 8.8 0.12 54%
dill (fresh) 8.9 0.43 59%
chicken liver 9.7 1.72 50%
alfalfa 8.6 0.23 19%
yeast extract spread 9.7 1.85 59%
chives 8.3 0.30 48%
seaweed (kelp) 8.1 0.43 77%
okra 7.6 0.22 50%
lamb kidney 8.3 1.12 52%
mustard greens 7.6 0.27 36%
broccoli 7.6 0.35 50%
wheat bran 8.6 2.16 38%
mung beans 6.9 0.19 74%
lamb liver 7.9 1.68 48%
beef liver 7.8 1.75 60%
pork liver 7.6 1.65 59%
radicchio 6.3 0.23 68%
white mushroom 6.2 0.22 65%
peas 6.3 0.42 65%
pinto beans 6.1 0.22 83%
celery 6.0 0.18 50%
veal liver 7.3 1.92 55%
zucchini 5.9 0.17 40%
banana pepper 5.9 0.27 36%
jalapeno peppers 5.9 0.27 37%
portabella mushrooms 5.8 0.29 55%
snap beans 5.7 0.15 58%
shiitake mushroom 5.9 0.39 58%
cauliflower 5.5 0.25 50%
mussel 5.9 0.86 63%
fish roe 6.2 1.43 47%
sturgeon 5.9 1.35 49%
turkey liver 6.3 1.89 47%
thyme 6.8 2.76 34%
crab 5.3 0.83 71%
salmon 5.8 1.56 52%
beef kidney 5.8 1.57 52%
trout 5.8 1.68 45%
onions 4.8 0.32 65%
collards 4.8 0.33 37%
red peppers 4.7 0.31 40%
halibut 5.3 1.11 66%
paprika 6.4 2.82 27%
summer squash 4.5 0.19 45%
kale 4.6 0.28 60%
beef tripe 5.0 1.03 55%
butternut squash 4.6 0.45 75%
sage 6.5 3.15 26%
artichokes 4.5 0.47 49%
tarragon 6.3 2.95 62%
lemongrass 4.8 0.99 93%
pumpkin 4.2 0.20 76%
winter squash 4.2 0.40 69%
crayfish 4.5 0.82 67%
lobster 4.4 0.89 71%
sauerkraut 3.9 0.19 39%
caviar 5.6 2.64 33%
lamb lungs 4.4 0.95 58%
mollusks conch 4.6 1.30 54%
soybeans (sprouted) 4.2 0.81 49%
brussel sprouts 3.9 0.42 50%
cloves 5.5 2.74 35%
marjoram 5.5 2.71 31%
anchovy 5.0 2.10 44%
curry powder 5.8 3.25 13%
cucumber 3.5 0.12 40%
pickles 3.5 0.12 40%
eggplant 3.4 0.25 35%
octopus 4.3 1.64 71%
blackberries 3.4 0.43 27%
pollock 3.9 1.11 69%
oysters 3.8 1.02 59%
turnips 3.1 0.21 51%
rockfish 3.7 1.09 66%
lean pastrami 3.5 0.95 73%
chicken breast 3.9 1.48 60%
chayote 2.9 0.24 41%
edamame 3.6 1.21 41%
radishes 2.8 0.16 43%
flounder 3.3 0.86 57%
tuna 4.0 1.84 52%
lamb heart 3.7 1.61 48%

macronutrients

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

protein

Lynn’s protein intake is 1.35g/kg LBM or 70g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 2.1g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted 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. Lower levels can be beneficial is you require therapeutic ketosis for conditions such as epilepsy, cancer, Alzheimer’s and dementia.

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

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) 6% 0.4 21
RDI/sedentary 11% 0.8 42
typical 16% 1.2 62
strength athlete 24% 1.8 93
maximum 35% 2.7 184
Lynn 20% 1.35 70

macro targets

Based on Lynn’s current body fat she could theoretically run at an energy deficit of 1966 calories per day without risk of losing excessive lean body mass.

Hence, she should not target a rate of fat loss of more than 0.98 kg (2.16 lbs) per week or an energy intake of less than 560 calories per day.

This would represent a 66% energy deficit. She is also targeting a minimum deficit of 15%, hence she should try to not consume more than 1394 calories per day. Lynn should target a minimum protein intake of 93 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Lynn should consume at least 93g of protein per day.

Lynn’s fat intake should range between 21 and 101g/day.

Lynn’s maximum recommended carbohydrate intake is 98g per day given her goal of weight loss (insulin sensitive).

The table below shows the minimum effective dose of protein and fat required to achieve a reasonable level of nutrition. These ranges should be entered in Cronometer as a guide.

macros lower limit upper limit
protein (g) 93 184
fat (g) 21 101
carbs (g) 0 98
energy (calories) 560 1394

Lynn’s focus should be on maximising the nutrient dense foods and meals noted in this report, however these macronutrient targets will also be a useful guide to make sure she is on the right track.

net carbs, insulin load, insulinogenic calories

Lynn’s food diary indicates she is eating 1709 calories per day with an insulin load of 100g/day and with 23% insulinogenic calories. Her basal metabolic rate (BMR) is 1640 calories per day to support weight maintenance at rest.

The percentage of insulinogenic calories is the proportion of food that will require insulin to metabolise. This is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet compromise nutrient density.

The insulin load is an indication of the amount of insulin your pancreas will need to produce to metabolise the food. Insulin load is similar to the % insulinogenic calories metric, but it considers serving size.

insulin load (g) = 0.56 x protein (g) + carbohydrate (g) –fibre (g)

The table below shows the % insulinogenic and insulin load (based on Lynn’s average calorie intake) for the Standard American Diet (SAD), the average of all people who have had their Nutrient Optimiser analysis done as well as typical levels for people managing diabetes and therapeutic ketosis.

approach % insulinogenic insulin load (g) net carbs (g)
typical SAD 54% 338 281
average Optimiser 24% 150 69
LCHF 25% 156 63
therapeutic keto 15% 94 31
Lynn 23% 100 61

daily nutrient score

The chart below shows a comparison of the nutrient density of Lynn’s food log based on the harder to find 50% of the essential nutrients. Lynn’s most nutrient dense day is June 12 2018 while her least nutrient-dense day is June 15 2018.

best and worst days

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

Best Day

food name energy (kcal)
Cream, Fluid, Heavy Whipping 153
Butternut Squash Soup 67
Butter, Unsalted 102
Sour Cream 57
Eggs, Cooked 136
Goat Cheese, Soft 60
Pesto Sauce, Homemade 39
Siggi's, yogurt, lemon, triple cream 170
White Wine, Other Types 145
Salmon, Atlantic, Wild, Cooked from Fresh or Frozen 310
Brown Rice, Steamed 124
Asparagus, Cooked from Fresh 20
Raspberries, fresh, black 20
Rosita Real Foods, Extra-Virgin Cod Liver Oil 45
Walkabout, Australian Emu Oil 60
Cashew Butter, Salted 250
Oyster, Raw, Pacific 52
Tossed Salad, Plain, No Dressing 16
Wendy's Apple Pecan Grilled Chicken Salad 450
White Wine, Other Types 386
Sonic French fries 275

Worst Day

food name energy (kcal)
Rosita Real Foods, Extra-Virgin Cod Liver Oil 45
Walkabout, Australian Emu Oil 20
Cream, Fluid, Heavy Whipping 51

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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