Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Anastasia 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
5.4
Zinc : Copper
7.7
Potassium : Sodium
1.2
Calcium : Magnesium
4.5
Iron : Copper
15.1
Calcium : Phosphorus
1.2

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Anastasia’s current diet is not providing in large quantities. The table below shows the nutrients that Anastasia is not getting more than 300% of the recommended daily intake from the diet 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: depression, telomeres, sleep apnea.

nutrient % DRI prioritize
Vitamin D 25%
Sodium 55%
Magnesium 60%
Manganese 63%
Iron 70%
Phosphorus 70%
Potassium 70%
Folate 75%
Omega-3 83%
Panto Acid (B5) 94%
Vitamin E 95%
Niacin (B3) 97%
Calcium 100%

optimal foods for you

The foods listed below will provide Anastasia 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 11.7 0.23 30%
basil 11.4 0.23 47%
chicory greens 10.7 0.23 23%
seaweed (wakame) 10.8 0.45 79%
endive 10.4 0.17 7%
spinach 10.3 0.23 49%
seaweed (laver) 10.2 0.35 80%
watercress 9.3 0.11 65%
asparagus 9.3 0.22 50%
zucchini 9.1 0.17 40%
escarole 9.0 0.19 24%
arugula 8.9 0.25 45%
parsley 8.7 0.36 48%
dill (fresh) 8.7 0.43 59%
broccoli 8.6 0.35 50%
beet greens 8.1 0.22 35%
lettuce 8.0 0.15 50%
amaranth leaves 8.0 0.21 86%
chard 8.0 0.19 51%
yeast extract spread 9.0 1.85 59%
radicchio 7.9 0.23 68%
celery 7.7 0.18 50%
chives 7.6 0.30 48%
chinese cabbage 7.4 0.12 54%
okra 7.3 0.22 50%
summer squash 7.2 0.19 45%
cauliflower 7.2 0.25 50%
mustard greens 7.0 0.27 36%
banana pepper 7.0 0.27 36%
portabella mushrooms 6.9 0.29 55%
white mushroom 6.7 0.22 65%
turnip greens 6.7 0.29 44%
shiitake mushroom 6.7 0.39 58%
seaweed (kelp) 6.4 0.43 77%
wheat bran 7.4 2.16 38%
red peppers 6.2 0.31 40%
butternut squash 6.1 0.45 75%
pumpkin 5.7 0.20 76%
mung beans 5.6 0.19 74%
trout 6.6 1.68 45%
winter squash 5.7 0.40 69%
spirulina 5.5 0.26 70%
salmon 6.3 1.56 52%
sturgeon 6.2 1.35 49%
jalapeno peppers 5.4 0.27 37%
fish roe 6.2 1.43 47%
eggplant 5.4 0.25 35%
alfalfa 5.4 0.23 19%
cloves 7.0 2.74 35%
paprika 7.0 2.82 27%
halibut 5.7 1.11 66%
mussel 5.5 0.86 63%
artichokes 5.1 0.47 49%
onions 5.0 0.32 65%
pinto beans 4.8 0.22 83%
snap beans 4.8 0.15 58%
lamb kidney 5.4 1.12 52%
crab 5.2 0.83 71%
radishes 4.7 0.16 43%
kale 4.8 0.28 60%
cucumber 4.7 0.12 40%
pickles 4.7 0.12 40%
brussel sprouts 4.7 0.42 50%
chayote 4.5 0.24 41%
lamb liver 5.4 1.68 48%
chicken liver 5.4 1.72 50%
cabbage 4.3 0.23 55%
tarragon 6.1 2.95 62%
peas 4.4 0.42 65%
pollock 4.7 1.11 69%
mollusks conch 4.9 1.30 54%
lobster 4.6 0.89 71%
edamame 4.8 1.21 41%
rockfish 4.7 1.09 66%
sauerkraut 4.0 0.19 39%
collards 4.1 0.33 37%
anchovy 5.3 2.10 44%
crayfish 4.1 0.82 67%
beef liver 4.7 1.75 60%
turkey liver 4.8 1.89 47%
rhubarb 3.5 0.21 55%
lemongrass 4.0 0.99 93%
blackberries 3.7 0.43 27%
beets 3.6 0.43 70%
caviar 5.1 2.64 33%
thyme 5.2 2.76 34%
flounder 3.9 0.86 57%
turnips 3.4 0.21 51%
veal liver 4.5 1.92 55%
red cabbage 3.4 0.29 55%
curry powder 5.0 3.25 13%
carrots 3.0 0.41 64%
soybeans (sprouted) 3.3 0.81 49%
tuna 4.0 1.84 52%
coconut water 2.7 0.19 66%
marjoram 4.2 2.71 31%
oysters 3.0 1.02 59%
celeriac 2.6 0.42 72%
beef kidney 3.4 1.57 52%
haddock 3.0 1.16 71%

macronutrients

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

protein

Anastasia’s protein intake is 1.5g/kg LBM or 90g/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 Anastasia’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 23
RDI/sedentary ~11% 0.8 47
typical ~16% 1.2 70
minimum nutrient optimiser ~24% 1.8 105
Anastasia 26% 1.54 90

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. Anastasia’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) 105 201
fat (g) 23 110
carbs (g) 0 110
energy (calories) 628 1521

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

Anastasia’s food diary indicates she is eating 1399 calories per day with an insulin load of 146g/day and with 42% 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 Anastasia’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
Anastasia 42% 146 96

daily nutrient score

The chart below shows a comparison of the nutrient density of Anastasia’s food log based on the harder to find 50% of the essential nutrients. Anastasia’s most nutrient dense day is January 07 2019 while her least nutrient-dense day is September 07 2018.

best and worst days

Anastasia’s food diary for the best and worst days are shown below for comparison. Anastasia 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)
Vega Sport, Performance Protein, Chocolate Flavor 160
Raspberries, Frozen, Unsweetened 39
Almond Milk, Plain, Original, Unsweetened 72
Brown Rice, Steamed 124
Black Beans, Canned, Drained 29
Egg Whites Only, Cooked 85
Deli-meat, turkey breast, oven roasted, sliced 31
Super Bowls, Tropical Acai Bowl 96
Scone 155
Peanut Butter Cookies, Homemade 192
Lettuce, Mixed Greens 19
Pineapple, Fresh 21
Mango, Fresh 34
Tuna, Yellowfin, Cooked 184
Italian Dressing, Clear, Homemade 82
Krispeas, Baked Falafel, The Original 65

Worst Day

food name energy (kcal)
Bulletproof, Collagen Protein Bar, Chocolate Chip Cookie Dough 220

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes