Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Dave get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of nutrient dense maintenance.

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 Dave’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (excluding supplements).

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
7.3
Zinc : Copper
15.0
Potassium : Sodium
1.7
Calcium : Magnesium
3.8
Iron : Copper
23.6
Calcium : Phosphorus
0.6

nutrients to prioritise

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

nutrient % DRI prioritize
Manganese 24%
Sodium 26%
Magnesium 32%
Thiamin (B1) 42%
Copper 43%
Omega-3 43%
Zinc 43%
Potassium 47%
Vitamin D 47%
Calcium 60%
Vitamin E 62%
Phosphorus 91%
Niacin (B3) 93%

optimal foods for you

The foods listed below will provide Dave with the nutrients that he is currently not getting in large amounts while also aligning with his goal of nutrient dense maintenance. 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%
coriander 9.7 0.23 30%
chicory greens 9.1 0.23 23%
spinach 9.8 0.23 49%
endive 8.1 0.17 7%
beet greens 8.7 0.22 35%
cloves 7.3 2.74 35%
watercress 9.4 0.11 65%
asparagus 8.8 0.22 50%
wheat bran 7.3 2.16 38%
paprika 6.5 2.82 27%
chard 8.5 0.19 51%
curry powder 5.5 3.25 13%
mustard greens 7.6 0.27 36%
lamb liver 7.3 1.68 48%
zucchini 7.4 0.17 40%
cod liver oil 1.9 9.02 0%
yeast extract spread 7.0 1.85 59%
seaweed (wakame) 8.0 0.45 79%
spirulina 7.8 0.26 70%
seaweed (laver) 8.1 0.35 80%
turnip greens 6.7 0.29 44%
escarole 6.1 0.19 24%
summer squash 6.8 0.19 45%
portabella mushrooms 6.9 0.29 55%
thyme 5.0 2.76 34%
banana pepper 6.1 0.27 36%
parsley 6.4 0.36 48%
tarragon 5.6 2.95 62%
sage 4.2 3.15 26%
white mushroom 6.8 0.22 65%
okra 6.2 0.22 50%
lettuce 6.1 0.15 50%
trout 4.3 3.82 45%
dill (fresh) 6.3 0.43 59%
amaranth leaves 7.3 0.21 86%
radicchio 6.6 0.23 68%
marjoram 4.1 2.71 31%
hazelnuts 1.7 6.29 10%
turmeric 4.8 3.12 61%
sunflower oil -0.0 8.84 0%
hazelnut oil -0.1 8.84 0%
chives 5.5 0.30 48%
kale 5.9 0.28 60%
almonds 1.6 6.07 15%
grapeseed oil -0.2 8.84 0%
arugula 5.3 0.25 45%
almond butter 1.6 6.14 16%
shiitake mushroom 5.5 0.39 58%
sunflower seeds 1.7 5.46 15%
walnuts 1.3 6.19 13%
almond oil -0.5 8.84 0%
chinese cabbage 5.4 0.12 54%
pepper 4.4 2.51 57%
pumpkin seeds 1.6 5.59 19%
cumin 3.1 3.75 39%
oysters 4.9 1.02 59%
sesame butter 1.4 5.86 21%
pine nuts 0.7 6.73 11%
mussel 5.1 0.86 63%
lamb kidney 4.5 1.12 52%
broccoli 4.8 0.35 50%
poppy seeds 1.4 5.25 17%
jalapeno peppers 4.3 0.27 37%
alfalfa 3.7 0.23 19%
flax seed 1.0 5.34 12%
eggplant 4.1 0.25 35%
mayonnaise -0.3 7.17 2%
crab 5.0 0.83 71%
butternut squash 5.3 0.45 75%
brazil nuts 0.2 6.59 9%
mollusks conch 4.1 1.30 54%
ginger 3.7 3.35 70%
celery 4.4 0.18 50%
pumpkin 5.3 0.20 76%
red peppers 4.0 0.31 40%
artichokes 4.2 0.47 49%
saffron 3.9 3.10 75%
winter squash 4.9 0.40 69%
caraway seed 2.1 3.33 27%
pili nuts -0.4 7.19 7%
crayfish 4.6 0.82 67%
mustard seed 1.2 5.08 27%
blackberries 3.3 0.43 27%
lobster 4.6 0.89 71%
sesame seeds -0.1 6.31 10%
collards 3.5 0.33 37%
peanut oil -1.7 8.84 0%
peanut butter 0.3 5.90 18%
smelt 2.2 3.86 45%
sauerkraut 3.6 0.19 39%
edamame 3.2 1.21 41%
beef liver 3.5 1.75 60%
snap beans 4.1 0.15 58%
peanuts 0.0 5.99 18%
soybean oil -1.9 8.84 0%
dill seed 2.2 3.05 42%
veal liver 3.1 1.92 55%
oat bran 3.1 2.46 65%
cauliflower 3.5 0.25 50%

macronutrients

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

protein

Dave’s protein intake is 2.05g/kg LBM or 117g/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 Dave’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 23
RDI/sedentary 11% 0.8 46
typical 16% 1.2 69
strength athlete 24% 1.8 103
maximum 35% 2.7 198
Dave 27% 2.05 117

macro targets

Dave should consume at least 103g of protein per day.

Dave’s fat intake should range between 23 and 130g/day.

Dave’s maximum recommended carbohydrate intake is 108g per day given his goal of nutrient dense maintenance.

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) 103 198
fat (g) 23 130
carbs (g) 0 108
energy (calories) 1260 1799

Dave’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

Dave’s food diary indicates he is eating 1734 calories per day with an insulin load of 107g/day and with 25% insulinogenic calories. His basal metabolic rate (BMR) is 1764 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 Dave’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
Dave 25% 107 41

daily nutrient score

The chart below shows a comparison of the nutrient density of Dave’s food log based on the harder to find 50% of the essential nutrients. Dave’s most nutrient dense day is October 20 2018 while his least nutrient-dense day is October 20 2018.

best and worst days

Dave’s food diary for the best and worst days are shown below for comparison. Dave 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)
Fried Eggs, Whole Egg 351
Milk, Whole 153
Tomato Raw, Includes Cherry, Grape, Roma 15
Tossed Salad, Plain, without Dressing 14
Broccoli, Cooked From Fresh 55
Cucumber, Raw, With Peel 13
Onion, White, Yellow or Red, Raw 15
Chicken Breast, Skin Removed Before Cooking 182
M&S, Organic British Beef Rump Steak 348
Lindt Excellence, 85% Cacao, Intense Dark Chocolate 113
Waitrose, Extra Thick Smooth & Velvety, Half Fat Cream 476

Worst Day

food name energy (kcal)
Fried Eggs, Whole Egg 351
Milk, Whole 153
Tomato Raw, Includes Cherry, Grape, Roma 15
Tossed Salad, Plain, without Dressing 14
Broccoli, Cooked From Fresh 55
Cucumber, Raw, With Peel 13
Onion, White, Yellow or Red, Raw 15
Chicken Breast, Skin Removed Before Cooking 182
M&S, Organic British Beef Rump Steak 348
Lindt Excellence, 85% Cacao, Intense Dark Chocolate 113
Waitrose, Extra Thick Smooth & Velvety, Half Fat Cream 476

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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