Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Michel 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
5.6
Zinc : Copper
4.2
Potassium : Sodium
1.9
Calcium : Magnesium
1.4
Iron : Copper
8.2
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Michel’s current diet is not providing in large quantities. The table below shows the nutrients that Michel 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, methylation.

nutrient % DRI prioritize
Vitamin D 9%
Sodium 46%
Calcium 47%
Vitamin E 59%
Thiamin (B1) 74%
Iron 76%
Folate 79%
Panto Acid (B5) 86%
Phosphorus 90%
Potassium 92%
Magnesium 93%
Zinc 107%
Riboflavin (B2) 117%

optimal foods for you

The foods listed below will provide Michel 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
coriander 12.2 0.23 30%
spinach 11.9 0.23 49%
seaweed (laver) 12.0 0.35 80%
endive 11.8 0.17 7%
asparagus 11.4 0.22 50%
beet greens 10.6 0.22 35%
chicory greens 10.4 0.23 23%
watercress 10.3 0.11 65%
escarole 10.0 0.19 24%
arugula 9.6 0.25 45%
parsley 9.5 0.36 48%
yeast extract spread 10.4 1.85 59%
lettuce 9.1 0.15 50%
chard 8.6 0.19 51%
broccoli 8.7 0.35 50%
spirulina 8.6 0.26 70%
amaranth leaves 8.3 0.21 86%
radicchio 8.2 0.23 68%
white mushroom 8.1 0.22 65%
chinese cabbage 8.0 0.12 54%
chives 8.1 0.30 48%
seaweed (kelp) 8.0 0.43 77%
mustard greens 7.8 0.27 36%
chicken liver 8.6 1.72 50%
portabella mushrooms 7.6 0.29 55%
celery 7.5 0.18 50%
alfalfa 7.0 0.23 19%
seaweed (wakame) 7.1 0.45 79%
jalapeno peppers 6.9 0.27 37%
turnip greens 6.9 0.29 44%
pork liver 7.7 1.65 59%
lamb kidney 7.2 1.12 52%
pumpkin 6.6 0.20 76%
zucchini 6.5 0.17 40%
veal liver 7.6 1.92 55%
shiitake mushroom 6.6 0.39 58%
lamb liver 7.3 1.68 48%
cauliflower 6.4 0.25 50%
mung beans 6.1 0.19 74%
beef liver 7.0 1.75 60%
okra 5.9 0.22 50%
cucumber 5.8 0.12 40%
pickles 5.8 0.12 40%
red peppers 5.9 0.31 40%
onions 5.8 0.32 65%
banana pepper 5.8 0.27 36%
peas 5.6 0.42 65%
snap beans 5.0 0.15 58%
sauerkraut 5.0 0.19 39%
beef kidney 5.9 1.57 52%
turkey liver 5.9 1.89 47%
brussel sprouts 4.9 0.42 50%
radishes 4.7 0.16 43%
fish roe 5.4 1.43 47%
summer squash 4.6 0.19 45%
kale 4.4 0.28 60%
butternut squash 4.4 0.45 75%
pinto beans 4.1 0.22 83%
eggplant 3.9 0.25 35%
oysters 4.4 1.02 59%
winter squash 4.0 0.40 69%
chayote 3.8 0.24 41%
collards 3.7 0.33 37%
artichokes 3.8 0.47 49%
crab 3.9 0.83 71%
cabbage 3.5 0.23 55%
turnips 3.4 0.21 51%
red cabbage 3.3 0.29 55%
lemongrass 3.7 0.99 93%
beets 3.1 0.43 70%
mussel 3.1 0.86 63%
carrots 2.6 0.41 64%
mulberries 2.6 0.43 74%
lobster 2.8 0.89 71%
blackberries 2.5 0.43 27%
rhubarb 2.3 0.21 55%
trout 3.2 1.68 45%
celeriac 2.3 0.42 72%
edamame 2.7 1.21 41%
lamb lungs 2.6 0.95 58%
beef heart 3.0 1.79 52%
lamb heart 2.8 1.61 48%
soybeans (sprouted) 2.3 0.81 49%
jerusalem-artichokes 2.2 0.73 87%
mollusks conch 2.5 1.30 54%
crayfish 2.2 0.82 67%
turkey heart 2.8 1.74 47%
boysenberries 2.0 0.50 54%
coconut water 1.7 0.19 66%
octopus 2.5 1.64 71%
caviar 3.1 2.64 33%
leeks 1.7 0.61 83%
whole egg 2.2 1.43 30%
salmon 2.3 1.56 52%
rockfish 1.8 1.09 66%
halibut 1.7 1.11 66%
apricots 1.2 0.48 71%
turnips 1.1 0.22 61%
sturgeon 1.8 1.35 49%
raspberries 1.2 0.52 30%

macronutrients

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

protein

Michel’s protein intake is 1.7g/kg LBM or 80g/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 Michel’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 85
Michel 17% 1.70 80

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. Michel’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) 85 172
fat (g) 19 94
carbs (g) 0 89
energy (calories) 875 1298

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

Michel’s food diary indicates she is eating 1883 calories per day with an insulin load of 206g/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 Michel’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
Michel 44% 206 161

daily nutrient score

The chart below shows a comparison of the nutrient density of Michel’s food log based on the harder to find 50% of the essential nutrients. Michel’s most nutrient dense day is June 09 2018 while her least nutrient-dense day is February 07 2018.

best and worst days

Michel’s food diary for the best and worst days are shown below for comparison. Michel 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)
Yellow Bell Pepper, Raw 32
Carrots, Baby, Raw 35
Kettle & Fire, Chicken Bone Broth 50
Lemon Juice, Fresh 11
Tahini 268
Coffee, Prepared From Grounds 4
Green Tea, Brewed, Unsweetened 4
Brussels Sprouts, Cooked from Fresh 120
Coconut Oil 40
Chicken Thigh, Skin Eaten 392
Dijon Mustard 10
Lettuce, Red Leaf 4
GT's, Cocoyo, Living Coconut Yogurt 45
Apple Juice or Cider, Unsweetened, Not Fortified 38
Sweet Potato, Baked 128
Pumpkin or Squash Seeds, Shelled, Unsalted 42
Sweet Cherries, Frozen, Unsweetened 32
Blueberries, Frozen, Unsweetened 26
Coconut Oil 122
Navitas, Organic Cacao Powder 20
Maple Syrup, Pure 13
Raspberries, Frozen, Unsweetened 26

Worst Day

food name energy (kcal)
Inka Crops S.a., Inka Chips, Plantain Chips 280
Pate, Chicken Liver, Homemade 53
Avocado, Black Skin, California Type 114
Lime Juice, Fresh 6
truRoot, lentils, green, dry, sprouted, organic 140
Dates, Medjool 66
Raspberries, Fresh, Red 10
Cashews, Raw 209
Bob's Red Mill, starch, tapioca, finely ground 220
Coconut Flour 60
Bob's Red Mill, Flax Seed Meal, Ground 12
Coconut Oil 267
Tomato Paste 3
Applegate Naturals, pepperoni, uncured, sliced 160
Organics, Mixed Baby Spring Greens, Fresh 8
Blueberries, Fresh 42
Raspberries, Fresh, Red 10
Epic, Bites, Beef Steak, Cranberry & Sriracha 80

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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