Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Emma 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
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 Emma’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Emma with the nutrients that she is not getting enough of 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. The Nutrient Optimiser uses these micronutrient ratios to make sure that it does not prioritise nutrients that would drive micronutrient imbalances. Get more info in this article.

Omega-6 : Omega-3
3.1
Zinc : Copper
19.4
Potassium : Sodium
1.4
Calcium : Magnesium
1.2
Iron : Copper
5.7
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Emma’s current diet is not providing in large quantities. The table below shows the nutrients that Emma is not getting more than 300% of the recommended daily intake from the diet 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: depression, fatigue, inflammation.

nutrient % DRI prioritize
Vitamin D 57%
Manganese 75%
Sodium 77%
Iron 81%
Vitamin E 103%
Calcium 107%
Potassium 113%
Phosphorus 147%

optimal foods for you

The foods listed below will provide Emma with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss . 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 7.8 0.23 47%
spinach 7.8 0.23 49%
chard 6.6 0.19 51%
coriander 6.6 0.23 30%
beet greens 6.6 0.22 35%
seaweed (laver) 6.3 0.35 80%
turnip greens 6.0 0.29 44%
endive 5.8 0.17 7%
amaranth leaves 5.8 0.21 86%
mustard greens 5.8 0.27 36%
chicory greens 5.7 0.23 23%
asparagus 5.2 0.22 50%
dill (fresh) 5.2 0.43 59%
watercress 5.1 0.11 65%
lettuce 4.9 0.15 50%
arugula 4.9 0.25 45%
lemongrass 5.2 0.99 93%
parsley 4.9 0.36 48%
escarole 4.8 0.19 24%
jalapeno peppers 4.6 0.27 37%
turmeric 5.6 3.12 61%
kale 4.5 0.28 60%
pumpkin 4.5 0.20 76%
paprika 5.5 2.82 27%
radicchio 4.4 0.23 68%
cloves 5.4 2.74 35%
chinese cabbage 4.4 0.12 54%
curry powder 5.3 3.25 13%
tarragon 5.1 2.95 62%
chives 4.0 0.30 48%
sauerkraut 3.9 0.19 39%
thyme 4.9 2.76 34%
broccoli 3.9 0.35 50%
onions 3.8 0.32 65%
snap beans 3.6 0.15 58%
spirulina 3.6 0.26 70%
seaweed (wakame) 3.6 0.45 79%
wheat bran 4.3 2.16 38%
celery 3.3 0.18 50%
banana pepper 3.4 0.27 36%
mussel 3.6 0.86 63%
butternut squash 3.4 0.45 75%
collards 3.2 0.33 37%
red peppers 3.1 0.31 40%
winter squash 3.2 0.40 69%
fish roe 3.3 1.43 47%
seaweed (kelp) 2.9 0.43 77%
pepper 3.6 2.51 57%
marjoram 3.6 2.71 31%
mulberries 2.7 0.43 74%
zucchini 2.6 0.17 40%
sage 3.8 3.15 26%
turnips 2.6 0.21 51%
saffron 3.7 3.10 75%
summer squash 2.6 0.19 45%
ginger 3.8 3.35 70%
rhubarb 2.5 0.21 55%
blackberries 2.5 0.43 27%
white mushroom 2.3 0.22 65%
beef tripe 2.6 1.03 55%
eggplant 2.3 0.25 35%
peas 2.4 0.42 65%
portabella mushrooms 2.3 0.29 55%
oysters 2.5 1.02 59%
shiitake mushroom 2.2 0.39 58%
red cabbage 2.2 0.29 55%
cucumber 2.0 0.12 40%
pickles 2.0 0.12 40%
cinnamon 2.9 2.47 34%
cauliflower 1.9 0.25 50%
okra 1.9 0.22 50%
bay leaf 2.9 3.13 52%
artichokes 1.9 0.47 49%
radishes 1.8 0.16 43%
halibut 2.1 1.11 66%
carrots 1.8 0.41 64%
trout 2.3 1.68 45%
coconut water 1.7 0.19 66%
cumin 3.0 3.75 39%
leeks 1.8 0.61 83%
lamb lungs 1.9 0.95 58%
cabbage 1.6 0.23 55%
jerusalem-artichokes 1.8 0.73 87%
mung beans 1.6 0.19 74%
rockfish 1.9 1.09 66%
brussel sprouts 1.6 0.42 50%
octopus 2.0 1.64 71%
lamb kidney 1.8 1.12 52%
celeriac 1.5 0.42 72%
flounder 1.7 0.86 57%
white fish 1.7 1.08 70%
kiwifruit 1.5 0.61 55%
beets 1.4 0.43 70%
boysenberries 1.4 0.50 54%
pinto beans 1.3 0.22 83%
alfalfa 1.2 0.23 19%
raspberries 1.3 0.52 30%
sturgeon 1.7 1.35 49%
apricots 1.3 0.48 71%
chayote 1.2 0.24 41%

macronutrients

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

protein

Emma’s protein intake is 2.9g/kg LBM or 140g/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 Emma’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 19
RDI/sedentary ~11% 0.8 38
typical ~16% 1.2 57
minimum nutrient optimiser ~24% 1.8 86
Emma 37% 2.92 140

macro targets

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. Emma’s focus should be on maximising the nutrient dense foods and meals noted in this report, however these macronutrient targets be a useful starting point.

macros lower limit upper limit
protein (g) 86 174
fat (g) 19 95
carbs (g) 0 91
energy (calories) 517 1312

These initial recommendations are based on theoretical calorie intakes. Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.

net carbs, insulin load, insulinogenic calories

Emma’s food diary indicates she is eating 1535 calories per day with an insulin load of 119g/day and with 31% insulinogenic calories.

Insulin load is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet can compromise nutrient density.

The table below shows the % insulinogenic and insulin load (based on Emma’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 29% 165 73
LCHF 25% 156 63
therapeutic keto 15% 94 31
Emma 31% 119 41

daily nutrient score

The chart below shows a comparison of the nutrient density of Emma’s food log based on the harder to find 50% of the essential nutrients. Emma’s most nutrient dense day is January 10 2019 while her least nutrient-dense day is January 03 2019.

best and worst days

Emma’s food diary for the best and worst days are shown below for comparison. Emma 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)
Spinach, Cooked from Frozen 38
Raw Egg, White 56
Mozzarella Cheese, Whole Milk 48
Spinach, Raw 11
Arugula, Raw 13
Cottage cheese, Lowfat, 2% Fat 134
Cucumber, Raw, With Peel 14
Red Bell Peppers, Raw 16
Celery, Raw 16
Green Olives 29
Tomato Raw, Includes Cherry, Grape, Roma 6
Raw Egg 147
Mackerel, Atlantic, Cooked 236
Oyster, Canned, Drained 44
Whiting 325
Lemon Juice, Fresh 1
Cocoa Powder, Unsweetened 11
Lyttos, Greek Style Natural Yogurt 147
Raspberries, Frozen, Unsweetened 8
Now, Super Primrose 10
Source Naturals, Magnesium Malate 10
Nature's Way, Choline 5
Essential Health, Vitamin B & C, Orange Flavour, Effervescent Tablets 1

Worst Day

food name energy (kcal)
Portview, Sardines in Tomato Sauce 111
Egg Whites Only, Cooked 35
Ham, whole leg (rump and shank), fresh, visible fat eaten 135
Raw Egg 174
Spinach, Raw 22
Deutsche Küche, Herring Fillets in Tomato Sauce 440
Green Olives 39
Anchovy, Cooked 8
Sweet pickles, Gherkins 14
Tomato Raw, Includes Cherry, Grape, Roma 5
Celery, Raw 3
Cucumber, Raw, With Peel 8
Beef, Mince, Fried in Olive Oil 660
Lettuce, Iceberg 8
Tomato Raw, Includes Cherry, Grape, Roma 9
Salsa, Store Bought 5
Avocado, Black Skin, California Type 96
Sour Cream 57
Cheddar Cheese, Natural 137
Pecans, Raw 94
Pfeffernuesse cookies, bakery 268
Whipping Cream, Not Whipped 44
Cottage cheese, Lowfat, 2% Fat 183

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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