Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Manfred get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of blood sugar management with a low insulin load diet.

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

supplements

The supplements listed below will provide Manfred with the nutrients that he is not getting enough of 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. 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
9.7
Zinc : Copper
7.2
Potassium : Sodium
7.0
Calcium : Magnesium
1.6
Iron : Copper
7.6
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Manfred’s current diet is not providing in large quantities. The table below shows the nutrients that Manfred 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: fatigue, hypertension, inflammation, insomnia, low testosterone.

nutrient % DRI prioritize
Sodium 6%
Vitamin D 13%
Calcium 29%
Thiamin (B1) 35%
Zinc 35%
Magnesium 37%
Potassium 49%
Iron 57%
Phosphorus 59%
Manganese 65%
Omega-3 66%
Vitamin B12 72%
Copper 74%

optimal foods for you

The foods listed below will provide Manfred with the nutrients that he is currently not getting in large amounts while also aligning with his goal of diabetes management . 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
endive 4.3 0.17 7%
mackerel 4.4 3.05 14%
lamb liver 7.2 1.68 48%
caviar 5.5 2.64 33%
curry powder 3.1 3.25 13%
cod liver oil 2.8 9.02 0%
beef brains 3.4 1.51 22%
alfalfa 2.6 0.23 19%
oysters 7.8 1.02 59%
lamb kidney 6.7 1.12 52%
escarole 2.9 0.19 24%
liver sausage 2.0 3.31 13%
mussel 7.7 0.86 63%
coriander 3.2 0.23 30%
cloves 4.4 2.74 35%
fish roe 5.5 1.43 47%
lamb brains 2.9 1.54 27%
chicory greens 2.1 0.23 23%
sardine 4.3 2.08 38%
herring 4.0 2.17 36%
beet greens 3.3 0.22 35%
spinach 5.0 0.23 49%
wheat bran 4.2 2.16 38%
paprika 2.8 2.82 27%
basil 4.6 0.23 47%
thyme 3.5 2.76 34%
trout 5.1 3.82 45%
sage 2.3 3.15 26%
zucchini 3.2 0.17 40%
olives -1.4 1.45 3%
liverwurst 0.9 3.26 16%
beef kidney 4.9 1.57 52%
marjoram 2.5 2.71 31%
walnuts 1.2 6.19 13%
avocado -0.9 1.60 8%
chicken liver 4.5 1.72 50%
egg yolk 0.7 2.75 18%
trout 3.8 1.68 45%
mayonnaise type dressing 0.5 2.50 19%
poppy seeds 0.9 5.25 17%
cream -1.1 3.40 6%
pork liver 5.3 1.65 59%
mustard greens 1.9 0.27 36%
coconut milk -1.1 2.30 9%
turkey heart 3.6 1.74 47%
cinnamon 2.1 2.47 34%
fish liver -0.7 4.24 9%
bologna -0.8 3.10 11%
flax seed -0.1 5.34 12%
jalapeno peppers 1.8 0.27 37%
salmon 4.0 1.56 52%
corn bran -1.0 2.24 12%
caraway seed 1.3 3.33 27%
sweetbread -0.8 3.18 12%
coconut cream -1.1 3.30 8%
sturgeon 3.5 1.35 49%
turnip greens 2.5 0.29 44%
liver pate -0.2 3.19 16%
hazelnuts -0.2 6.29 10%
sauerkraut 1.8 0.19 39%
headcheese -0.3 1.57 20%
lamb heart 3.2 1.61 48%
coconut meat -1.1 3.54 10%
beef tripe 4.0 1.03 55%
whole egg 0.8 1.43 30%
blackberries 0.2 0.43 27%
blood sausage -0.6 3.79 14%
smelt 3.4 3.86 45%
veal liver 4.2 1.92 55%
thousand island dressing -0.8 3.79 13%
lettuce 2.9 0.15 50%
bacon -1.0 4.17 11%
pine nuts -0.2 6.73 11%
edamame 2.1 1.21 41%
kielbasa -0.7 3.25 15%
asparagus 2.9 0.22 50%
arugula 2.3 0.25 45%
pecans -0.8 6.91 6%
sour cream -1.4 1.98 13%
macadamia nuts -0.8 7.18 6%
mayonnaise -1.3 7.17 2%
anchovy 2.6 2.10 44%
pork ribs -0.3 3.61 18%
duck fat -1.1 8.82 0%
summer squash 2.2 0.19 45%
sesame seeds -0.6 6.31 10%
parsley 2.6 0.36 48%
chard 2.9 0.19 51%
pili nuts -0.8 7.19 7%
Italian dressing -1.5 2.92 11%
butter -1.4 7.18 2%
lamb -1.3 6.39 5%
knackwurst -0.9 3.07 16%
bratwurst -0.7 3.33 16%
salami -0.4 3.78 18%
pepperoni -0.7 5.04 13%
sunflower oil -1.3 8.84 0%
grapeseed oil -1.4 8.84 0%
hazelnut oil -1.4 8.84 0%
shea nut oil -1.4 8.84 0%

macronutrients

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

protein

Manfred’s protein intake is 1.0g/kg LBM or 48g/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 Manfred’s current protein intake compares to these accepted minimum protein intake levels based on his 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 60
minimum nutrient optimiser ~24% 1.8 90
Manfred 17% 0.95 48

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. Manfred’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) 90 161
fat (g) 20 128
carbs (g) 0 40
energy (calories) 1600 1775

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

Manfred’s food diary indicates he is eating 1149 calories per day with an insulin load of 60g/day and with 21% 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 Manfred’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
Manfred 21% 60 34

daily nutrient score

The chart below shows a comparison of the nutrient density of Manfred’s food log based on the harder to find 50% of the essential nutrients. Manfred’s most nutrient dense day is November 12 2018 while his least nutrient-dense day is December 10 2018.

best and worst days

Manfred’s food diary for the best and worst days are shown below for comparison. Manfred 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)
Chicken Leg, Thigh and Drumstick, Skin Removed Before Eating 211

Worst Day

food name energy (kcal)
Broccoli, Cooked From Fresh 28
Cauliflower, Cooked from Fresh 18
Chicken Breast, Skin Removed Before Cooking 87
Olive Oil 239
Olive Oil 265
Avocados, Raw, All Commercial Varieties 226
Eggs, Cooked 186
Green Tea, Brewed, Unsweetened 10
Madre Labs, Omega-3, Premium Fish Oil 10
Broccoli, Cooked From Fresh 20
Cauliflower, Cooked from Fresh 24
Olive Oil 442
Balsamic Vinegar 26
Almonds, Raw 116
Kefir 33
Banana, Fresh 110

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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