Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Robert get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of building muscle and being paleo.

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 Robert’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Robert with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his 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
12.9
Zinc : Copper
5.8
Potassium : Sodium
1.4
Calcium : Magnesium
1.4
Iron : Copper
7.3
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Robert’s current diet is not providing in large quantities. The table below shows the nutrients that Robert is not getting more than 300% of the recommended daily intake from the diet and that are not contraindicated by the nutrient ratios above.

nutrient % DRI prioritize
Vitamin D 31%
Sodium 83%
Omega-3 100%
Potassium 121%
Calcium 137%
Panto Acid (B5) 155%
Zinc 155%
Thiamin (B1) 189%
Niacin (B3) 190%
Magnesium 197%

optimal foods for you

The foods listed below will provide Robert with the nutrients that he is currently not getting in large amounts while also aligning with his goal of lean bulking . 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
yeast extract spread 8.2 1.85 59%
seaweed (laver) 7.1 0.35 80%
lamb liver 8.5 1.68 48%
white mushroom 7.4 0.22 65%
shiitake mushroom 7.2 0.39 58%
portabella mushrooms 7.4 0.29 55%
lamb kidney 7.0 1.12 52%
salmon 6.6 1.56 52%
halibut 5.7 1.11 66%
veal liver 5.7 1.92 55%
lobster 5.1 0.89 71%
trout 6.2 1.68 45%
sturgeon 6.1 1.35 49%
beef liver 5.0 1.75 60%
seaweed (wakame) 4.4 0.45 79%
watercress 5.5 0.11 65%
crab 4.6 0.83 71%
rockfish 4.7 1.09 66%
cod 3.2 2.90 71%
spirulina 4.6 0.26 70%
pork liver 4.5 1.65 59%
asparagus 6.1 0.22 50%
amaranth leaves 3.3 0.21 86%
pollock 3.8 1.11 69%
zucchini 6.4 0.17 40%
mung beans 4.0 0.19 74%
anchovy 4.7 2.10 44%
chicken liver 4.5 1.72 50%
tuna 4.1 1.84 52%
beef kidney 4.3 1.57 52%
white fish 3.2 1.08 70%
fish roe 4.6 1.43 47%
turkey liver 4.2 1.89 47%
oysters 3.9 1.02 59%
pumpkin 3.2 0.20 76%
pinto beans 2.5 0.22 83%
whiting 3.1 1.16 66%
octopus 2.3 1.64 71%
mussel 3.5 0.86 63%
radicchio 3.5 0.23 68%
pork chops 3.4 1.74 54%
flounder 3.8 0.86 57%
parsley 4.8 0.36 48%
haddock 2.6 1.16 71%
cauliflower 4.6 0.25 50%
lemongrass 1.0 0.99 93%
butternut squash 2.6 0.45 75%
cod liver oil 2.2 9.02 0%
summer squash 4.8 0.19 45%
crayfish 2.8 0.82 67%
chicken breast 2.8 1.48 60%
coriander 5.9 0.23 30%
veal 2.4 1.51 65%
jerusalem-artichokes 1.3 0.73 87%
shallots -0.0 3.48 80%
seaweed (kelp) 2.2 0.43 77%
okra 4.2 0.22 50%
peas 2.9 0.42 65%
starfish 2.7 1.15 61%
pork shoulder 2.7 1.62 56%
sardine 3.7 2.08 38%
celery 4.0 0.18 50%
spinach 4.0 0.23 49%
broccoli 3.8 0.35 50%
arugula 4.2 0.25 45%
ground beef (lean) 2.3 1.44 60%
lettuce 3.9 0.15 50%
chives 3.8 0.30 48%
leg ham 2.4 1.65 56%
chinese cabbage 3.5 0.12 54%
winter squash 2.2 0.40 69%
perch 2.3 0.96 62%
celeriac 1.9 0.42 72%
candied fruit -1.8 3.22 98%
shrimp 1.6 1.19 69%
caviar 3.2 2.64 33%
sirloin steak (lean) 2.0 1.77 57%
chard 3.5 0.19 51%
welk -0.6 2.75 82%
ground pork 2.1 1.85 54%
escarole 5.3 0.19 24%
dried currants -1.1 2.83 88%
lamb heart 2.6 1.61 48%
bison 2.1 1.71 53%
scallop 0.8 1.11 77%
garlic -0.3 1.49 89%
grapefruit 0.7 0.33 85%
pickles 4.2 0.12 40%
cucumber 4.2 0.12 40%
abalone 1.6 1.89 57%
raisins -1.4 2.96 89%
carrots 2.1 0.41 64%
banana pepper 4.2 0.27 36%
grapefruit 0.8 0.30 83%
endive 6.3 0.17 7%
dried apples -1.6 3.46 86%
poi -0.9 1.12 97%
sweet corn 1.1 0.86 71%
herring 2.8 2.17 36%
beet greens 4.2 0.22 35%

macronutrients

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

protein

Robert’s protein intake is 2.3g/kg LBM or 176g/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 Robert’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 31
RDI/sedentary ~11% 0.8 61
typical ~16% 1.2 92
minimum nutrient optimiser ~24% 1.8 138
Robert 27% 2.29 176

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. Robert’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) 138 278
fat (g) 31 196
carbs (g) 0 145
energy (calories) 1287 2715

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

Robert’s food diary indicates he is eating 2567 calories per day with an insulin load of 173g/day and with 27% 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 Robert’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
Robert 27% 173 75

daily nutrient score

The chart below shows a comparison of the nutrient density of Robert’s food log based on the harder to find 50% of the essential nutrients. Robert’s most nutrient dense day is January 27 2018 while his least nutrient-dense day is January 27 2018.

best and worst days

Robert’s food diary for the best and worst days are shown below for comparison. Robert 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, Raw 26
Aidells, sausage, pork, cajun style andouille 160
Eggs, Cooked 273
Frontera, Gourmet Mexican Tomatillo Salsa, Medium 10
Kerrygold, Salted Butter 150
Kraft,Four Cheese Mexican, Finely Shredded Cheese 130
Tomato, Canned 12
Cabbage, Green, Raw 18
Beans, great northern, mature seeds, canned 119
Green Bell Peppers, Raw 24
Olive Oil 95
Soup, Stock, Chicken, Home-Prepared 35
Chicken Breast, Skin Removed Before Eating 196
Chicken Thigh, Skin Removed Before Cooking 196
Mixed Nuts, without Peanuts, Salted 697
Brie Cheese 284
Oat Bran, Dry 87
Spinach, Raw 55

Worst Day

food name energy (kcal)
Spinach, Raw 26
Aidells, sausage, pork, cajun style andouille 160
Eggs, Cooked 273
Frontera, Gourmet Mexican Tomatillo Salsa, Medium 10
Kerrygold, Salted Butter 150
Kraft,Four Cheese Mexican, Finely Shredded Cheese 130
Tomato, Canned 12
Cabbage, Green, Raw 18
Beans, great northern, mature seeds, canned 119
Green Bell Peppers, Raw 24
Olive Oil 95
Soup, Stock, Chicken, Home-Prepared 35
Chicken Breast, Skin Removed Before Eating 196
Chicken Thigh, Skin Removed Before Cooking 196
Mixed Nuts, without Peanuts, Salted 697
Brie Cheese 284
Oat Bran, Dry 87
Spinach, Raw 55

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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