Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Floyd 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.

approach average glucose (mg/dL) average glucose (mmol/L) selected
well formulated ketogenic diet > 140 > 7.8
diabetes and nutritional ketosis 108 to 140 6.8 to 7.8
weight loss (insulin resistant) 100 to 108 5.4 to 6.0
weight loss (insulin sensitive) < 97 < 5.4
most nutrient dense < 97 < 5.4
nutrient dense maintenance < 97 < 5.4
bodybuilding < 97 < 5.4
athletic performance < 97 < 5.4

micronutrient profile

The chart below shows the micronutrients provided by Floyd’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (excluding supplements).

supplements

The supplements listed below will provide Floyd with the nutrients that he is not getting enough of in the most cost effective manner 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. Rather than emphasising nutrients based on your nutrient ratios, the Nutrient Optimiser uses the nutrient ratios as a safety check to make sure that you’re not being recommended any food that will push micronutrient imbalances and to maximise the benefit of your diet. Get more info in this article.

Omega-6 : Omega-3
11.8
Zinc : Copper
30.3
Potassium : Sodium
1.2
Calcium : Magnesium
4.7
Iron : Copper
17.2
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Floyd’s diet is not providing in large quantities. The table below shows the nutrients that Floyd is not achieving more than 300% of the DRI and that are not contraindicated by the nutrient ratios above.

nutrient % DRI prioritize
Manganese 10%
Magnesium 28%
Vitamin E 32%
Vitamin D 35%
Sodium 37%
Folate 38%
Copper 45%
Potassium 45%
Omega-3 50%
Vitamin K1 65%
Calcium 67%
Iron 78%
Zinc 92%

optimal foods for you

The foods listed below will provide Floyd with the nutrients that he is currently not getting in large amounts while also aligning with his goal of bodybuilding. 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
basil 13.6 0.23 47%
spinach 12.7 0.23 49%
radicchio 10.7 0.23 68%
amaranth leaves 8.8 0.21 86%
seaweed (wakame) 9.0 0.45 79%
seaweed (laver) 8.5 0.35 80%
watercress 10.1 0.11 65%
chard 10.4 0.19 51%
coriander 12.0 0.23 30%
chicory greens 12.4 0.23 23%
lemongrass 4.8 0.99 93%
saffron 4.3 3.10 75%
tarragon 5.6 2.95 62%
parsley 9.2 0.36 48%
turnip greens 9.4 0.29 44%
chives 8.8 0.30 48%
lettuce 8.8 0.15 50%
onions 7.2 0.32 65%
asparagus 8.7 0.22 50%
kale 7.7 0.28 60%
beet greens 10.1 0.22 35%
turmeric 4.8 3.12 61%
dill (fresh) 7.3 0.43 59%
cloves 7.5 2.74 35%
seaweed (kelp) 5.4 0.43 77%
arugula 8.5 0.25 45%
thyme 7.2 2.76 34%
broccoli 7.7 0.35 50%
ginger 2.9 3.35 70%
welk 1.9 2.75 82%
butternut squash 4.7 0.45 75%
garbanzo beans 2.3 3.78 69%
pepper 4.6 2.51 57%
mustard greens 8.6 0.27 36%
pumpkin 4.9 0.20 76%
chinese cabbage 7.0 0.12 54%
crab 4.6 0.83 71%
yeast extract spread 4.9 1.85 59%
cod 2.6 2.90 71%
escarole 9.5 0.19 24%
trout 4.1 3.82 45%
pinto beans 3.7 0.22 83%
spirulina 4.8 0.26 70%
lobster 4.1 0.89 71%
black beans 1.6 3.41 73%
endive 10.9 0.17 7%
mung beans 4.3 0.19 74%
zucchini 7.6 0.17 40%
mollusks conch 5.2 1.30 54%
mussel 4.7 0.86 63%
buckwheat 0.8 3.43 78%
crayfish 4.2 0.82 67%
winter squash 4.3 0.40 69%
sage 5.9 3.15 26%
okra 6.3 0.22 50%
kidney beans 1.0 3.37 74%
pollock 3.5 1.11 69%
fish roe 5.3 1.43 47%
oysters 4.6 1.02 59%
rockfish 3.8 1.09 66%
snap beans 5.4 0.15 58%
summer squash 6.5 0.19 45%
celery 6.1 0.18 50%
white mushroom 4.5 0.22 65%
leeks 2.3 0.61 83%
oat bran 2.3 2.46 65%
beets 3.7 0.43 70%
shallots -0.0 3.48 80%
wheat bran 5.1 2.16 38%
garlic powder -0.6 3.31 86%
halibut 3.3 1.11 66%
cabbage 5.1 0.23 55%
marjoram 5.2 2.71 31%
Oats 0.4 3.89 70%
white fish 2.8 1.08 70%
poi 0.2 1.12 97%
paprika 5.5 2.82 27%
sprouted wheat -0.0 1.98 90%
bulgur -0.5 3.42 81%
brussel sprouts 5.2 0.42 50%
portabella mushrooms 4.8 0.29 55%
rye flour 1.1 3.25 64%
octopus 1.9 1.64 71%
raisins -1.1 2.96 89%
edamame 5.1 1.21 41%
white rice -2.4 3.65 95%
cod liver oil 2.0 9.02 0%
corn-starch -2.9 3.81 99%
taro 0.6 1.42 85%
cauliflower 5.0 0.25 50%
cornmeal -2.0 3.70 89%
whiting 2.6 1.16 66%
lupin seeds 1.7 3.71 51%
artichokes 4.8 0.47 49%
smelt 2.1 3.86 45%
rice flour -2.4 3.66 92%
dried currants -1.2 2.83 88%
beef liver 2.5 1.75 60%
trout 4.0 1.68 45%
flounder 3.5 0.86 57%

macronutrients

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

protein

Floyd’s protein intake is 1.84g/kg LBM or 100g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 2.1g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted 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. Lower levels can be beneficial is you require therapeutic ketosis for conditions such as epilepsy, cancer, Alzheimer’s and dementia.

The table below shows how Floyd’s current protein intake compares to these accepted protein intake levels based on his current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) 6% 0.4 22
RDI/sedentary 11% 0.8 43
typical 16% 1.2 65
strength athlete 24% 1.8 97
maximum 35% 2.7 235
Floyd 28% 1.84 100

macro targets

Floyd should consume at least 97g of protein per day.

Floyd’s fat intake should range between 22 and 166g/day.

Floyd’s maximum recommended carbohydrate intake is 102g per day given his goal of bodybuilding.

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.

macros lower limit upper limit
protein (g) 97 235
fat (g) 22 166
carbs (g) 0 102
energy (calories) 1302 2302

Floyd’s focus should be on maximising the nutrient dense foods and meals noted in this report, however these macronutrient targets will also be a useful guide to make sure he is on the right track.

net carbs, insulin load, insulinogenic calories

Floyd’s food diary indicates he is eating 1472 calories per day with an insulin load of 85g/day and with 23% insulinogenic calories. His basal metabolic rate (BMR) is 2093 calories per day to support weight maintenance at rest.

The percentage of insulinogenic calories is the proportion of food that will require insulin to metabolise. This is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet compromise nutrient density.

The insulin load is an indication of the amount of insulin your pancreas will need to produce to metabolise the food. Insulin load is similar to the % insulinogenic calories metric, but it considers serving size.

insulin load (g) = 0.56 x protein (g) + carbohydrate (g) –fibre (g)

The table below shows the % insulinogenic and insulin load (based on Floyd’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 24% 150 69
LCHF 25% 156 63
therapeutic keto 15% 94 31
Floyd 23% 85 30

daily nutrient score

The chart below shows a comparison of the nutrient density of Floyd’s food log based on the harder to find 50% of the essential nutrients. Floyd’s most nutrient dense day is June 29 2018 while his least nutrient-dense day is June 11 2018.

best and worst days

Floyd’s food diary for the best and worst days are shown below for comparison. Floyd 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)
Eggs, Cooked 233
Pork Ribs, Country Style, Fresh, Visible Fat Eaten 694
Kefir 159
McDonald's, Grilled Chicken Bacon Ranch Salad 336

Worst Day

food name energy (kcal)
Lindt, Excellence 90% Cocoa 297
Kefir 159
Ice Cream, No Sugar Added, with Sucralose, Vanilla or Other Flavors, Include Chocolate Chip 251
Blueberries, Frozen, Unsweetened 29

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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