Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Melissa 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
3.1
Zinc : Copper
9.1
Potassium : Sodium
1.2
Calcium : Magnesium
2.1
Iron : Copper
10.5
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Melissa’s current diet is not providing in large quantities. The table below shows the nutrients that Melissa 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
Vitamin D 69%
Sodium 70%
Iron 73%
Calcium 75%
Manganese 77%
Potassium 94%
Magnesium 98%
Vitamin E 117%
Phosphorus 127%
Panto Acid (B5) 147%
Copper 156%
Folate 159%
Zinc 175%

optimal foods for you

The foods listed below will provide Melissa 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
basil 10.7 0.23 47%
chicory greens 10.6 0.23 23%
coriander 10.6 0.23 30%
endive 10.2 0.17 7%
spinach 10.2 0.23 49%
watercress 9.3 0.11 65%
escarole 9.1 0.19 24%
arugula 9.1 0.25 45%
broccoli 8.7 0.35 50%
asparagus 8.2 0.22 50%
radicchio 8.2 0.23 68%
beet greens 8.1 0.22 35%
parsley 8.1 0.36 48%
dill (fresh) 8.1 0.43 59%
chard 7.9 0.19 51%
seaweed (laver) 8.0 0.35 80%
seaweed (wakame) 8.0 0.45 79%
lettuce 7.8 0.15 50%
amaranth leaves 7.7 0.21 86%
celery 7.6 0.18 50%
chives 7.5 0.30 48%
chinese cabbage 6.8 0.12 54%
cauliflower 6.7 0.25 50%
turnip greens 6.8 0.29 44%
zucchini 6.6 0.17 40%
mustard greens 6.6 0.27 36%
okra 6.5 0.22 50%
seaweed (kelp) 6.6 0.43 77%
yeast extract spread 7.3 1.85 59%
banana pepper 6.0 0.27 36%
butternut squash 5.8 0.45 75%
pumpkin 5.6 0.20 76%
red peppers 5.7 0.31 40%
summer squash 5.6 0.19 45%
jalapeno peppers 5.5 0.27 37%
winter squash 5.5 0.40 69%
alfalfa 5.3 0.23 19%
portabella mushrooms 5.2 0.29 55%
eggplant 5.1 0.25 35%
pickles 5.0 0.12 40%
cucumber 5.0 0.12 40%
snap beans 5.0 0.15 58%
onions 5.0 0.32 65%
white mushroom 4.9 0.22 65%
radishes 4.8 0.16 43%
shiitake mushroom 4.9 0.39 58%
artichokes 5.0 0.47 49%
mung beans 4.8 0.19 74%
kale 4.8 0.28 60%
brussel sprouts 4.9 0.42 50%
wheat bran 5.9 2.16 38%
cabbage 4.6 0.23 55%
chayote 4.6 0.24 41%
spirulina 4.5 0.26 70%
sauerkraut 4.4 0.19 39%
peas 4.5 0.42 65%
pinto beans 4.3 0.22 83%
cloves 5.7 2.74 35%
tarragon 5.7 2.95 62%
collards 4.1 0.33 37%
mollusks conch 4.7 1.30 54%
beets 4.0 0.43 70%
paprika 5.4 2.82 27%
lemongrass 4.3 0.99 93%
thyme 5.2 2.76 34%
rhubarb 3.7 0.21 55%
blackberries 3.8 0.43 27%
red cabbage 3.6 0.29 55%
fish roe 4.2 1.43 47%
coconut water 3.2 0.19 66%
soybeans (sprouted) 3.5 0.81 49%
curry powder 4.8 3.25 13%
turnips 3.1 0.21 51%
crab 3.3 0.83 71%
marjoram 4.3 2.71 31%
saffron 4.6 3.10 75%
mussel 3.2 0.86 63%
trout 3.6 1.68 45%
carrots 2.9 0.41 64%
turmeric 4.4 3.12 61%
edamame 3.3 1.21 41%
chicken liver 3.5 1.72 50%
pepper 4.0 2.51 57%
sage 4.3 3.15 26%
celeriac 2.7 0.42 72%
boysenberries 2.6 0.50 54%
lobster 2.7 0.89 71%
raspberries 2.4 0.52 30%
crayfish 2.5 0.82 67%
strawberries 2.2 0.32 49%
caviar 3.5 2.64 33%
beef liver 2.8 1.75 60%
halibut 2.5 1.11 66%
turkey liver 2.9 1.89 47%
leeks 2.1 0.61 83%
carambola 1.9 0.31 56%
sturgeon 2.4 1.35 49%
oat bran 3.1 2.46 65%
mulberries 1.9 0.43 74%
rockfish 2.3 1.09 66%

macronutrients

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

protein

Melissa’s protein intake is 2.2g/kg LBM or 111g/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 Melissa’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 20
RDI/sedentary ~11% 0.8 40
typical ~16% 1.2 61
minimum nutrient optimiser ~24% 1.8 91
Melissa 32% 2.19 111

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. Melissa’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) 91 181
fat (g) 20 99
carbs (g) 0 96
energy (calories) 546 1367

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

Melissa’s food diary indicates she is eating 1462 calories per day with an insulin load of 85g/day and with 23% 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 Melissa’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
Melissa 23% 85 23

daily nutrient score

The chart below shows a comparison of the nutrient density of Melissa’s food log based on the harder to find 50% of the essential nutrients. Melissa’s most nutrient dense day is January 16 2019 while her least nutrient-dense day is December 29 2018.

best and worst days

Melissa’s food diary for the best and worst days are shown below for comparison. Melissa 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 260
Whole Foods, Nutritional Yeast 30
Beet Greens, Cooked 22
Olive Oil 40
Butter, Salted 72
Mel's Seeded Crackers 247
Radish Seeds, Sprouted, Raw 13
Celery, Raw 18
Avocado, Black Skin, California Type 117
Vegemite 24
Prawns, Cooked from Fresh 12
Green Beans, Cooked from Fresh 22
Chicken Breast, Skin Removed Before Eating 234
Amaranth leaves, cooked 28
Soy Sauce 8
Soup, stock, fish, home-prepared 37
Now, Borage Oil 10

Worst Day

food name energy (kcal)
Tomato Raw, Includes Cherry, Grape, Roma 10
Alfalfa Sprouts 5
Red Bell Peppers, Raw 11
Avocado, Black Skin, California Type 67
Eggs, Cooked 174
Coburg Smokehouse, American Style Streaky Bacon 109
Butter, Salted 57
Always Fresh, Cucumbers, Dill 10
Watercress, Raw 3
Radicchio, Raw 10
Liddells, Lactose Free Cheese 128
King Oscar, Pulled Mackerel in Olive Oil 165
Goodies + Grains Original Dukkah 75
Always Fresh, Cucumbers, Dill 8
Tomato Raw, Includes Cherry, Grape, Roma 9
Yellow Bell Pepper, Raw 12
Beef, Australian, Imported, Grass-Fed, Ground, 85% Lean, 15% Fat, Raw 585
French's, Classic Yellow Mustard, AUS/NZ 6
Green Tea, Brewed, Unsweetened 5
Now, Borage Oil 10

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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