Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Matthew 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
0.6
Zinc : Copper
62.9
Potassium : Sodium
0.4
Calcium : Magnesium
4.8
Iron : Copper
13.3
Calcium : Phosphorus
4.5

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Matthew’s current diet is not providing in large quantities. The table below shows the nutrients that Matthew 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
Potassium 27%
Phosphorus 30%
Tryptophan 30%
Cystine 44%
Leucine 49%
Tyrosine 49%
Valine 49%
Isoleucine 52%
Methionine 57%
Sodium 59%
Histidine 66%
Magnesium 67%
Omega-3 71%

optimal foods for you

The foods listed below will provide Matthew 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).

food name nutrient density energy density insulin load
endive 5.4 0.17 7%
alfalfa 8.5 0.23 19%
spinach 16.3 0.23 49%
turnip greens 14.6 0.29 44%
fish roe 16.6 1.43 47%
lamb sweetbread 15.3 1.44 43%
flounder 18.0 0.86 57%
lamb kidney 16.8 1.12 52%
sturgeon 15.9 1.35 49%
salmon 16.9 1.56 52%
watercress 17.7 0.11 65%
porterhouse steak (fat trimmed) 15.8 1.45 50%
chicken drumstick 15.1 1.49 47%
beef roast 15.9 1.78 48%
rib eye fillet 15.2 1.99 45%
chicory greens 6.4 0.23 23%
chicken liver 15.8 1.72 50%
trout 14.6 1.68 45%
lamb heart 15.1 1.61 48%
roast beef 13.3 2.19 38%
tuna 16.5 1.84 52%
lamb liver 15.2 1.68 48%
perch 17.6 0.96 62%
basil 12.2 0.23 47%
crayfish 18.4 0.82 67%
pork chops 16.4 1.74 54%
starfish 17.2 1.15 61%
pollock 19.1 1.11 69%
leg ham 16.6 1.65 56%
lamb (lean) 12.7 1.44 43%
roast pork 12.9 1.99 41%
ground pork 16.2 1.85 54%
lamb shank 14.9 1.96 48%
halibut 18.1 1.11 66%
spirulina 17.7 0.26 70%
pork shoulder 16.4 1.62 56%
rockfish 17.9 1.09 66%
pork (lean) 13.5 2.09 44%
chuck steak 15.3 1.94 51%
chicken breast 16.8 1.48 60%
veal loin 14.0 1.75 48%
pork ribs 12.3 2.16 39%
tofu 8.7 0.83 34%
bison 15.3 1.71 53%
pork loin 12.3 1.93 41%
whiting 17.7 1.16 66%
anchovy 13.2 2.10 44%
beef liver 16.8 1.75 60%
crab 18.4 0.83 71%
beef tripe 14.3 1.03 55%
lamb lungs 15.0 0.95 58%
cheddar 13.6 1.73 48%
veal liver 15.8 1.92 55%
beef kidney 14.1 1.57 52%
beet greens 7.0 0.22 35%
whole egg 7.7 1.43 30%
lobster 17.8 0.89 71%
chinese cabbage 11.8 0.12 54%
haddock 18.1 1.16 71%
sardine 10.7 2.08 38%
veal 16.9 1.51 65%
sirloin steak (lean) 15.1 1.77 57%
beef heart 13.7 1.79 52%
lamb brains 6.4 1.54 27%
shrimp 17.1 1.19 69%
coriander 4.9 0.23 30%
asparagus 10.3 0.22 50%
pork liver 15.2 1.65 59%
ground beef (lean) 14.8 1.44 60%
escarole 3.0 0.19 24%
herring 9.5 2.17 36%
white fish 16.8 1.08 70%
top round steak 14.5 2.09 56%
caviar 9.3 2.64 33%
chives 9.1 0.30 48%
roast ham 9.6 1.78 41%
chard 9.6 0.19 51%
elk 10.6 1.93 44%
cod 19.3 2.90 71%
olives -1.4 1.45 3%
egg white 15.9 0.52 74%
beef rib eye steak 8.2 2.48 33%
orange roughy 15.8 1.05 70%
clam 17.0 1.42 73%
lean pastrami 16.1 0.95 73%
cottage cheese 10.5 0.97 52%
mustard greens 5.0 0.27 36%
octopus 16.6 1.64 71%
cottage cheese (low fat) 12.8 0.81 63%
chicken 8.0 2.19 36%
seaweed (laver) 16.7 0.35 80%
beef brisket 8.6 2.44 37%
lamb chop 9.9 2.34 42%
portabella mushrooms 9.6 0.29 55%
soybeans (sprouted) 9.0 0.81 49%
turkey heart 10.0 1.74 47%
bratwurst 4.6 3.33 16%
rotisserie chicken drumstick 8.4 2.06 39%
zucchini 5.4 0.17 40%
mussel 12.6 0.86 63%

macronutrients

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

protein

Matthew’s protein intake is 1.7g/kg LBM or 123g/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 Matthew’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 30
RDI/sedentary ~11% 0.8 59
typical ~16% 1.2 89
minimum nutrient optimiser ~24% 1.8 133
Matthew 34% 1.66 123

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. Matthew’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) 133 244
fat (g) 30 133
carbs (g) 0 140
energy (calories) 1464 1841

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

Matthew’s food diary indicates he is eating 1446 calories per day with an insulin load of 109g/day and with 30% 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 Matthew’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
Matthew 30% 109 41

daily nutrient score

The chart below shows a comparison of the nutrient density of Matthew’s food log based on the harder to find 50% of the essential nutrients. Matthew’s most nutrient dense day is December 25 2018 while his least nutrient-dense day is December 30 2018.

best and worst days

Matthew’s food diary for the best and worst days are shown below for comparison. Matthew 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)
coffee 325
Supplements 5
Quest Bar, Chocolate Chip Cookie Dough 210
Beef stew meat, chuck, visible fat eaten 561
Beef Steak, Tenderloin or Filet Mignon, Visible Fat Eaten 284
Mushrooms, stuffed 114

Worst Day

food name energy (kcal)
coffee 325
Supplements 5
Quest Nutrition, Questbar, Chocolate Chip Cookie Dough 200
Lindsay, Spanish Manzanilla Olives Stuffed with Pimiento 25
Tombstone, Pepperoni & Sausage Pizza 660
Six Star, Casein Protein, Triple Chocolate 240
P3, Portable Protein Pack, Applewood Smokes Ham, Marbled Colby & Monterey Jack Cheese, Cashews Halves And Pieces 180

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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