Nutrition Fingerprint

recommended approach

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

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
3.9
Zinc : Copper
9.2
Potassium : Sodium
1.9
Calcium : Magnesium
2.2
Iron : Copper
6.6
Calcium : Phosphorus
1.1

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Nadine’s current diet is not providing in large quantities. The table below shows the nutrients that Nadine 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 53%
Manganese 84%
Vitamin E 84%
Iron 97%
Potassium 109%
Thiamin (B1) 109%
Vitamin D 109%
Phosphorus 123%
Omega-3 125%
Calcium 161%
Panto Acid (B5) 182%
Niacin (B3) 184%
Magnesium 199%

optimal foods for you

The foods listed below will provide Nadine 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 12.3 0.23 30%
basil 11.7 0.23 47%
spinach 11.2 0.23 49%
endive 10.9 0.17 7%
watercress 10.9 0.11 65%
beet greens 10.8 0.22 35%
chicory greens 10.4 0.23 23%
asparagus 10.1 0.22 50%
chard 10.0 0.19 51%
mustard greens 9.5 0.27 36%
spirulina 9.4 0.26 70%
parsley 9.2 0.36 48%
arugula 9.1 0.25 45%
seaweed (laver) 9.0 0.35 80%
lettuce 8.9 0.15 50%
dill (fresh) 9.0 0.43 59%
escarole 8.7 0.19 24%
yeast extract spread 9.7 1.85 59%
amaranth leaves 8.2 0.21 86%
seaweed (wakame) 8.4 0.45 79%
chinese cabbage 8.0 0.12 54%
wheat bran 9.4 2.16 38%
turnip greens 8.1 0.29 44%
chives 7.8 0.30 48%
jalapeno peppers 7.6 0.27 37%
white mushroom 7.5 0.22 65%
shiitake mushroom 7.3 0.39 58%
portabella mushrooms 7.2 0.29 55%
broccoli 7.3 0.35 50%
banana pepper 7.1 0.27 36%
celery 7.0 0.18 50%
okra 6.9 0.22 50%
zucchini 6.8 0.17 40%
pumpkin 6.6 0.20 76%
paprika 8.4 2.82 27%
radicchio 6.6 0.23 68%
seaweed (kelp) 6.6 0.43 77%
butternut squash 6.5 0.45 75%
snap beans 6.2 0.15 58%
summer squash 6.1 0.19 45%
alfalfa 6.1 0.23 19%
mung beans 5.9 0.19 74%
winter squash 6.0 0.40 69%
peas 6.0 0.42 65%
kale 5.9 0.28 60%
tarragon 7.7 2.95 62%
lamb kidney 6.4 1.12 52%
cucumber 5.6 0.12 40%
pickles 5.6 0.12 40%
cauliflower 5.5 0.25 50%
red peppers 5.5 0.31 40%
sauerkraut 5.3 0.19 39%
pinto beans 5.3 0.22 83%
lemongrass 5.8 0.99 93%
thyme 6.9 2.76 34%
cloves 6.8 2.74 35%
turnips 5.1 0.21 51%
lamb liver 6.1 1.68 48%
eggplant 5.1 0.25 35%
collards 5.1 0.33 37%
onions 5.1 0.32 65%
artichokes 4.9 0.47 49%
chicken liver 5.7 1.72 50%
curry powder 6.7 3.25 13%
mussel 4.8 0.86 63%
sage 6.3 3.15 26%
chayote 4.2 0.24 41%
turmeric 6.2 3.12 61%
radishes 4.1 0.16 43%
marjoram 5.8 2.71 31%
cabbage 3.8 0.23 55%
red cabbage 3.8 0.29 55%
rhubarb 3.7 0.21 55%
pork liver 4.7 1.65 59%
beef liver 4.6 1.75 60%
sturgeon 4.3 1.35 49%
halibut 4.2 1.11 66%
blackberries 3.6 0.43 27%
coconut water 3.4 0.19 66%
trout 4.4 1.68 45%
salmon 4.3 1.56 52%
pepper 4.9 2.51 57%
mulberries 3.3 0.43 74%
saffron 5.1 3.10 75%
brussel sprouts 3.2 0.42 50%
celeriac 3.2 0.42 72%
fish roe 3.8 1.43 47%
soybeans (sprouted) 3.4 0.81 49%
carrots 3.1 0.41 64%
crab 3.3 0.83 71%
ginger 5.1 3.35 70%
caviar 4.5 2.64 33%
cumin 5.2 3.75 39%
veal liver 3.8 1.92 55%
mollusks conch 3.3 1.30 54%
oat bran 4.1 2.46 65%
beef kidney 3.5 1.57 52%
oysters 3.1 1.02 59%
anchovy 3.8 2.10 44%
jerusalem-artichokes 2.7 0.73 87%

macronutrients

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

protein

Nadine’s protein intake is 2.5g/kg LBM or 98g/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 Nadine’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 71
Nadine 36% 2.47 98

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. Nadine’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) 71 168
fat (g) 16 92
carbs (g) 0 75
energy (calories) 428 1271

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

Nadine’s food diary indicates she is eating 1109 calories per day with an insulin load of 111g/day and with 40% 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 Nadine’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
Nadine 40% 111 56

daily nutrient score

The chart below shows a comparison of the nutrient density of Nadine’s food log based on the harder to find 50% of the essential nutrients. Nadine’s most nutrient dense day is January 17 2019 while her least nutrient-dense day is January 03 2019.

best and worst days

Nadine’s food diary for the best and worst days are shown below for comparison. Nadine 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)
Daily Summary 874

Worst Day

food name energy (kcal)
Daily Summary 1301

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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