Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Seth 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 and being paleo.

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 Seth’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
10.8
Zinc : Copper
2.7
Potassium : Sodium
0.8
Calcium : Magnesium
2.7
Iron : Copper
4.4
Calcium : Phosphorus
0.4

other considerations

You also indicated that you have dyslipedimia, inflammation, telomeres. According to the micronutrient meta analysis, here are the nutrients that you might be lacking when having dyslipedimia, inflammation, telomeres:

  • Selenium
  • Manganese
  • Magnesium
  • Cystine
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • 18:3 n-3 c
  • Vitamin B-6
  • Riboflavin (B2)
  • Vitamin A
  • Zinc
  • Copper
  • Calcium
  • Folate
  • Niacin (B3)
  • Vitamin B-12

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Seth’s diet is not providing in large quantities. The table below shows the nutrients that Seth is not achieving more than 300% of the DRI 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: dyslipedimia, inflammation, telomeres.

nutrient % DRI prioritize
Vitamin D 19%
Magnesium 27%
Omega-3 32%
Manganese 36%
Calcium 37%
Potassium 43%
Sodium 50%
Vitamin E 51%
Thiamin (B1) 53%
Folate 59%
Zinc 64%
Phosphorus 70%
Niacin (B3) 96%

optimal foods for you

The foods listed below will provide Seth 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
amaranth leaves 9.4 0.21 86%
seaweed (laver) 9.7 0.35 80%
seaweed (wakame) 9.1 0.45 79%
yeast extract spread 9.6 1.85 59%
spinach 11.5 0.23 49%
watercress 9.0 0.11 65%
asparagus 10.4 0.22 50%
lemongrass 5.0 0.99 93%
radicchio 7.3 0.23 68%
parsley 8.7 0.36 48%
coriander 10.6 0.23 30%
seaweed (kelp) 5.5 0.43 77%
butternut squash 5.4 0.45 75%
lettuce 8.2 0.15 50%
cod 3.3 2.90 71%
okra 7.9 0.22 50%
chard 7.8 0.19 51%
crab 5.2 0.83 71%
chinese cabbage 7.6 0.12 54%
spirulina 5.8 0.26 70%
halibut 5.4 1.11 66%
mung beans 5.2 0.19 74%
mussel 5.7 0.86 63%
zucchini 8.6 0.17 40%
pumpkin 5.0 0.20 76%
pinto beans 4.2 0.22 83%
white mushroom 5.9 0.22 65%
lamb liver 6.1 1.68 48%
pollock 4.5 1.11 69%
chives 7.2 0.30 48%
broccoli 6.9 0.35 50%
onions 5.5 0.32 65%
arugula 7.5 0.25 45%
winter squash 4.9 0.40 69%
salmon 5.5 1.56 52%
chicory greens 9.5 0.23 23%
turnip greens 7.3 0.29 44%
rockfish 4.4 1.09 66%
shiitake mushroom 5.7 0.39 58%
fish roe 5.8 1.43 47%
lobster 3.8 0.89 71%
summer squash 7.1 0.19 45%
beet greens 8.1 0.22 35%
veal liver 4.4 1.92 55%
sturgeon 5.5 1.35 49%
oysters 4.8 1.02 59%
portabella mushrooms 5.8 0.29 55%
kale 5.3 0.28 60%
endive 10.7 0.17 7%
mollusks conch 5.0 1.30 54%
anchovy 5.2 2.10 44%
crayfish 4.0 0.82 67%
welk 0.6 2.75 82%
haddock 3.1 1.16 71%
trout 5.1 1.68 45%
escarole 8.6 0.19 24%
beef liver 3.5 1.75 60%
beets 3.6 0.43 70%
shallots -0.3 3.48 80%
celery 5.8 0.18 50%
lamb kidney 4.6 1.12 52%
white fish 2.8 1.08 70%
poi 0.1 1.12 97%
octopus 2.2 1.64 71%
cauliflower 5.5 0.25 50%
mustard greens 6.9 0.27 36%
chicken liver 4.1 1.72 50%
leeks 1.7 0.61 83%
snap beans 4.6 0.15 58%
whiting 2.8 1.16 66%
banana pepper 6.6 0.27 36%
edamame 5.1 1.21 41%
shrimp 2.3 1.19 69%
tuna 3.4 1.84 52%
flounder 3.7 0.86 57%
artichokes 4.8 0.47 49%
pork liver 2.6 1.65 59%
cod liver oil 1.6 9.02 0%
raisins -1.7 2.96 89%
taro 0.2 1.42 85%
turkey liver 3.5 1.89 47%
cabbage 4.1 0.23 55%
jerusalem-artichokes 0.5 0.73 87%
dried currants -1.6 2.83 88%
peas 2.9 0.42 65%
coconut water 3.0 0.19 66%
red peppers 5.3 0.31 40%
canned pineapple -0.1 0.52 92%
celeriac 1.9 0.42 72%
veal 1.7 1.51 65%
brussel sprouts 4.2 0.42 50%
plantains -0.7 1.22 90%
candied fruit -3.3 3.22 98%
garlic -0.8 1.49 89%
carrots 2.6 0.41 64%
perch 2.3 0.96 62%
lima beans 1.3 1.13 70%
ginger 0.5 0.80 81%
dried apples -2.5 3.46 86%
mulberries 1.5 0.43 74%

macronutrients

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

protein

Seth’s protein intake is 2.34g/kg LBM or 129g/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 Seth’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 44
typical 16% 1.2 66
strength athlete 24% 1.8 100
maximum 35% 2.7 194
Seth 27% 2.34 129

macro targets

Seth should consume at least 100g of protein per day.

Seth’s fat intake should range between 22 and 137g/day.

Seth’s maximum recommended carbohydrate intake is 105g 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) 100 194
fat (g) 22 137
carbs (g) 0 105
energy (calories) 1468 1893

Seth’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

Seth’s food diary indicates he is eating 2003 calories per day with an insulin load of 114g/day and with 23% insulinogenic calories. His basal metabolic rate (BMR) is 1721 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 Seth’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
Seth 23% 114 42

daily nutrient score

The chart below shows a comparison of the nutrient density of Seth’s food log based on the harder to find 50% of the essential nutrients. Seth’s most nutrient dense day is November 22 2018 while his least nutrient-dense day is November 11 2018.

best and worst days

Seth’s food diary for the best and worst days are shown below for comparison. Seth 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)
Whole Foods, Organic Cranberry Relish 90
Turkey Breast, Skin Removed Before Cooking 417
Pie filling, sweet potato 194
Pie filling, pumpkin 42

Worst Day

food name energy (kcal)
Whole Foods Market, Guacamole 188
Cucumber, Raw, Without Peel 20
Sprouts Market Corner, Roasted Chicken, Unseasoned 488
Oscar Mayer, lunchmeat, turkey breast, applewood smoked, Selects, natural, sliced 30
Raspberries, Fresh, Red 49
Native Forest, Organic Coconut Milk, Simple Unsweetened 298
Himalania Organic Cacao Powder 28
FBomb, Nut Butter, Salted Chocolate Macadamia 210
Francois Pralus, 100% 36
Alcohol 75

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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