Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Angela 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
1.6
Zinc : Copper
11.8
Potassium : Sodium
2.1
Calcium : Magnesium
2.3
Iron : Copper
11.0
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Angela’s current diet is not providing in large quantities. The table below shows the nutrients that Angela 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
Sodium 52%
Manganese 83%
Iron 92%
Calcium 100%
Phosphorus 111%
Potassium 117%
Magnesium 118%
Vitamin D 130%
Vitamin E 136%
Panto Acid (B5) 142%
Omega-3 172%
Copper 189%
Thiamin (B1) 198%

optimal foods for you

The foods listed below will provide Angela 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
watercress 8.4 0.11 65%
endive 7.1 0.17 7%
coriander 7.0 0.23 30%
chicory greens 7.0 0.23 23%
spinach 6.9 0.23 49%
basil 6.8 0.23 47%
beet greens 6.6 0.22 35%
seaweed (wakame) 6.3 0.45 79%
chard 5.7 0.19 51%
asparagus 5.6 0.22 50%
escarole 5.6 0.19 24%
spirulina 5.4 0.26 70%
arugula 5.3 0.25 45%
broccoli 5.2 0.35 50%
mustard greens 4.9 0.27 36%
okra 4.8 0.22 50%
lettuce 4.6 0.15 50%
yeast extract spread 5.3 1.85 59%
seaweed (kelp) 4.6 0.43 77%
wheat bran 5.2 2.16 38%
turnip greens 4.4 0.29 44%
seaweed (laver) 4.4 0.35 80%
cloves 5.4 2.74 35%
parsley 4.4 0.36 48%
celery 4.2 0.18 50%
butternut squash 4.3 0.45 75%
alfalfa 4.2 0.23 19%
jalapeno peppers 4.1 0.27 37%
radicchio 4.1 0.23 68%
winter squash 4.2 0.40 69%
dill (fresh) 4.1 0.43 59%
zucchini 3.9 0.17 40%
chives 3.8 0.30 48%
banana pepper 3.8 0.27 36%
amaranth leaves 3.7 0.21 86%
fish roe 4.2 1.43 47%
peas 3.7 0.42 65%
pumpkin 3.6 0.20 76%
collards 3.6 0.33 37%
shiitake mushroom 3.6 0.39 58%
thyme 4.5 2.76 34%
red peppers 3.5 0.31 40%
cucumber 3.3 0.12 40%
pickles 3.3 0.12 40%
summer squash 3.3 0.19 45%
mollusks conch 3.7 1.30 54%
kale 3.3 0.28 60%
chinese cabbage 3.2 0.12 54%
curry powder 4.5 3.25 13%
pinto beans 3.2 0.22 83%
portabella mushrooms 3.2 0.29 55%
mung beans 3.1 0.19 74%
snap beans 3.1 0.15 58%
trout 3.6 1.68 45%
cauliflower 3.1 0.25 50%
white mushroom 3.0 0.22 65%
oat bran 3.9 2.46 65%
caviar 3.9 2.64 33%
paprika 3.9 2.82 27%
blackberries 2.9 0.43 27%
eggplant 2.8 0.25 35%
chayote 2.8 0.24 41%
lamb liver 3.3 1.68 48%
mussel 2.8 0.86 63%
sage 3.7 3.15 26%
lobster 2.6 0.89 71%
artichokes 2.4 0.47 49%
saffron 3.5 3.10 75%
cabbage 2.3 0.23 55%
crab 2.5 0.83 71%
soybeans (sprouted) 2.5 0.81 49%
pepper 3.2 2.51 57%
lemongrass 2.4 0.99 93%
turmeric 3.2 3.12 61%
kefir (low fat) 2.1 0.41 64%
salmon 2.5 1.56 52%
tarragon 3.0 2.95 62%
sturgeon 2.4 1.35 49%
lamb kidney 2.3 1.12 52%
raspberries 2.0 0.52 30%
brussel sprouts 1.9 0.42 50%
beef kidney 2.3 1.57 52%
onions 1.8 0.32 65%
sauerkraut 1.7 0.19 39%
marjoram 2.7 2.71 31%
rhubarb 1.7 0.21 55%
radishes 1.6 0.16 43%
crayfish 1.8 0.82 67%
flounder 1.8 0.86 57%
coconut water 1.5 0.19 66%
red cabbage 1.5 0.29 55%
halibut 1.8 1.11 66%
cranberries 1.5 0.46 65%
turnips 1.4 0.21 51%
celeriac 1.5 0.42 72%
boysenberries 1.5 0.50 54%
rockfish 1.7 1.09 66%
beef tripe 1.6 1.03 55%
mulberries 1.3 0.43 74%
carrots 1.3 0.41 64%

macronutrients

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

protein

Angela’s protein intake is 2.7g/kg LBM or 107g/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 Angela’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 16
RDI/sedentary ~11% 0.8 32
typical ~16% 1.2 48
minimum nutrient optimiser ~24% 1.8 72
Angela 43% 2.68 107

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. Angela’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) 72 152
fat (g) 16 83
carbs (g) 0 76
energy (calories) 431 1152

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

Angela’s food diary indicates she is eating 954 calories per day with an insulin load of 104g/day and with 44% 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 Angela’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
Angela 44% 104 44

daily nutrient score

The chart below shows a comparison of the nutrient density of Angela’s food log based on the harder to find 50% of the essential nutrients. Angela’s most nutrient dense day is January 11 2019 while her least nutrient-dense day is January 07 2019.

best and worst days

Angela’s food diary for the best and worst days are shown below for comparison. Angela 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 Fresh 35
Collards, Cooked from Fresh 63
Mushrooms, Cooked from Fresh 14
Oyster, Canned, Drained 37
Crab, Canned, Drained 42
Eggs, Cooked 87
Dill Weed, Fresh 2
Bob's Red Mill, Large Flake Nutritional Yeast 2
Spinach, Raw 7
Blackberries, Fresh 13
Chard, Cooked 35
Eggs, Cooked 78
Salmon, Sockeye Red, Canned, Drained 100
Sauerkraut 8
Tomato Raw, Includes Cherry, Grape, Roma 18
Beef Steak, Sirloin, No Visible Fat Eaten 181
Broccoli, Cooked From Fresh 55
Coffee, Prepared From Grounds 6
Olive Oil 80

Worst Day

food name energy (kcal)
Rabbit River Farms, Organic Large Eggs 140
Salmon, Smoked 117
Tomato Raw, Includes Cherry, Grape, Roma 9
Spinach, Cooked from Frozen 60
Kirkland Signature, Basil Pesto 110
Clover Leaf, Flaked Light Tuna, Sundried Tomato & Basil 110
Broccoli Raab, Cooked 33
Mushrooms, Cooked from Fresh 14
Primal Kitchen, Collagen Fuel Bar, Chocolate Hazelnut 210
Wild Caught, Argentine Red Shrimp 43

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes