Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Kerri 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 and being zero carb.

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

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
8.1
Zinc : Copper
36.4
Potassium : Sodium
0.9
Calcium : Magnesium
2.3
Iron : Copper
18.6
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Kerri’s current diet is not providing in large quantities. The table below shows the nutrients that Kerri 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: adhd.

nutrient % DRI prioritize
Manganese 30%
Folate 45%
Vitamin D 47%
Iron 66%
Vitamin E 70%
Thiamin (B1) 72%
Copper 80%
Potassium 82%
Sodium 86%
Calcium 88%
Omega-3 99%
Magnesium 102%
Vitamin A 115%

optimal foods for you

The foods listed below will provide Kerri 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
crab 4.4 0.83 71%
crayfish 4.0 0.82 67%
lobster 3.9 0.89 71%
rockfish 3.6 1.09 66%
trout 3.9 1.68 45%
flounder 3.3 0.86 57%
turkey liver 4.0 1.89 47%
pollock 3.4 1.11 69%
sturgeon 3.4 1.35 49%
halibut 3.1 1.11 66%
salmon 3.4 1.56 52%
white fish 2.7 1.08 70%
whiting 2.4 1.16 66%
trout 4.1 3.82 45%
anchovy 2.8 2.10 44%
sardine 2.8 2.08 38%
perch 2.0 0.96 62%
mackerel 3.1 3.05 14%
haddock 1.7 1.16 71%
beef tripe 1.4 1.03 55%
cod 2.6 2.90 71%
starfish 1.4 1.15 61%
tuna 1.8 1.84 52%
beef kidney 1.5 1.57 52%
herring 1.7 2.17 36%
lamb brains 0.9 1.54 27%
beef heart 0.6 1.79 52%
smelt 1.9 3.86 45%
lamb heart 0.3 1.61 48%
orange roughy -0.4 1.05 70%
lamb sweetbread -0.3 1.44 43%
lamb lungs -0.8 0.95 58%
sweetbread 0.5 3.18 12%
ham -0.7 1.49 29%
pork chops -0.6 1.74 54%
roast ham -0.7 1.78 41%
leg ham -0.9 1.65 56%
cod liver oil 4.0 9.02 0%
turkey heart -0.9 1.74 47%
chicken breast -1.1 1.48 60%
veal -1.1 1.51 65%
pork shoulder -1.1 1.62 56%
pork (lean) -0.9 2.09 44%
roast pork -1.1 1.99 41%
beef roast -1.2 1.78 48%
bison -1.3 1.71 53%
pork loin -1.2 1.93 41%
lamb shank -1.3 1.96 48%
lamb (lean) -1.6 1.44 43%
pork ribs -1.2 2.16 39%
ground beef (lean) -1.7 1.44 60%
turkey gizzard -1.7 1.55 57%
sirloin steak (lean) -1.6 1.77 57%
chicken drumstick -1.8 1.49 47%
lamb chop -1.4 2.34 42%
veal loin -1.8 1.75 48%
elk -1.7 1.93 44%
porterhouse steak (fat trimmed) -2.0 1.45 50%
headcheese -2.0 1.57 20%
rotisserie chicken thigh -2.0 1.93 39%
chuck steak -2.1 1.94 51%
beef rib eye steak -1.7 2.48 33%
ground turkey -1.7 2.58 30%
turkey -2.0 2.21 28%
beef brisket -1.9 2.44 37%
top round steak -2.2 2.09 56%
roast beef -2.2 2.19 38%
flank, steak -2.0 2.63 33%
chicken -2.4 2.19 36%
sirloin steak -2.2 2.43 36%
beef loin, top loin -2.2 2.50 34%
goat cheese -2.1 2.64 21%
beef tenderloin steak -2.2 2.62 32%
beef rib, eye -2.2 2.65 32%
lamb leg -2.3 2.58 31%
beef rib, small end -2.2 2.78 31%
beef tenderloin steak -2.3 2.73 31%
ground beef -2.5 2.48 30%
beef loin -2.4 2.78 30%
ground beef, 80/20 -2.4 2.70 31%
pork ribs -1.9 3.61 18%
ground beef 70/30 -2.5 2.70 30%
beef brisket, flat half -2.4 2.89 32%
ground beef, 75/25 -2.5 2.77 31%
beef brisket -2.5 2.80 33%
ground beef 70/30 -2.5 2.77 30%
beef shortribs -2.4 2.95 33%
beef brisket, flat half -2.4 2.98 31%
t-bone steak -2.5 2.94 26%
duck -2.5 3.37 18%
lamb rib -2.7 3.61 19%
sunflower oil -0.1 8.84 0%
hazelnut oil -0.1 8.84 0%
grapeseed oil -0.2 8.84 0%
lamb -2.0 6.39 5%
almond oil -0.6 8.84 0%
peanut oil -1.7 8.84 0%
soybean oil -2.0 8.84 0%
duck fat -2.4 8.82 0%
shea nut oil -2.6 8.84 0%

macronutrients

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

protein

Kerri’s protein intake is 3.7g/kg LBM or 163g/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 Kerri’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 18
RDI/sedentary ~11% 0.8 35
typical ~16% 1.2 53
minimum nutrient optimiser ~24% 1.8 79
Kerri 37% 3.71 163

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. Kerri’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) 79 163
fat (g) 18 89
carbs (g) 0 83
energy (calories) 474 1233

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

Kerri’s food diary indicates she is eating 1850 calories per day with an insulin load of 105g/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 Kerri’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
Kerri 23% 105 14

daily nutrient score

The chart below shows a comparison of the nutrient density of Kerri’s food log based on the harder to find 50% of the essential nutrients. Kerri’s most nutrient dense day is April 02 2018 while her least nutrient-dense day is December 19 2018.

best and worst days

Kerri’s food diary for the best and worst days are shown below for comparison. Kerri 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 202
Fried Eggs, Whole Egg 202
Butter, Salted 102
Butter, Salted 102
Chicken Breast, Skin Removed Before Cooking 294
Chicken Breast, Skin Removed Before Cooking 294
Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled 708
Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled 708
Spinach, Cooked from Fresh 41
Spinach, Cooked from Fresh 41

Worst Day

food name energy (kcal)
Coffee, Prepared From Grounds 6
Coffee, Prepared From Grounds 6
Hamburger or Ground Beef, 80% Lean 720
Hamburger or Ground Beef, 80% Lean 720
Kraft, cheese, cheddar, sharp, big slice 270

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes