Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help James get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of fat loss 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 James’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide James 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
4.2
Zinc : Copper
14.1
Potassium : Sodium
0.8
Calcium : Magnesium
4.0
Iron : Copper
11.3
Calcium : Phosphorus
0.8

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 44%
Manganese 54%
Magnesium 58%
Potassium 62%
Sodium 76%
Folate 107%
Panto Acid (B5) 115%
Calcium 117%
Phosphorus 117%
Zinc 128%
Vitamin E 131%
Copper 136%
Omega-3 144%

optimal foods for you

The foods listed below will provide James with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss & blood sugar control . 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 10.9 0.17 7%
chicory greens 12.4 0.23 23%
coriander 12.0 0.23 30%
basil 12.5 0.23 47%
escarole 9.5 0.19 24%
spinach 11.2 0.23 49%
beet greens 9.3 0.22 35%
zucchini 8.9 0.17 40%
alfalfa 6.1 0.23 19%
arugula 9.2 0.25 45%
asparagus 9.1 0.22 50%
chard 9.2 0.19 51%
mustard greens 7.3 0.27 36%
parsley 8.3 0.36 48%
watercress 10.1 0.11 65%
broccoli 8.5 0.35 50%
chives 8.0 0.30 48%
summer squash 7.4 0.19 45%
turnip greens 7.2 0.29 44%
radicchio 9.9 0.23 68%
banana pepper 6.2 0.27 36%
lettuce 7.7 0.15 50%
celery 7.5 0.18 50%
jalapeno peppers 6.1 0.27 37%
curry powder 5.5 3.25 13%
seaweed (wakame) 10.9 0.45 79%
paprika 6.3 2.82 27%
eggplant 5.2 0.25 35%
dill (fresh) 8.2 0.43 59%
cloves 7.2 2.74 35%
cauliflower 6.9 0.25 50%
okra 6.8 0.22 50%
seaweed (laver) 10.3 0.35 80%
blackberries 4.0 0.43 27%
red peppers 5.3 0.31 40%
portabella mushrooms 6.9 0.29 55%
cucumber 5.0 0.12 40%
pickles 5.0 0.12 40%
sauerkraut 4.9 0.19 39%
chinese cabbage 6.6 0.12 54%
wheat bran 6.2 2.16 38%
chayote 4.9 0.24 41%
radishes 4.9 0.16 43%
mackerel 3.5 3.05 14%
edamame 5.2 1.21 41%
fish roe 6.0 1.43 47%
caviar 5.3 2.64 33%
collards 3.9 0.33 37%
avocado 1.4 1.60 8%
artichokes 5.4 0.47 49%
thyme 5.3 2.76 34%
marjoram 4.6 2.71 31%
white mushroom 6.7 0.22 65%
trout 5.4 1.68 45%
sage 4.3 3.15 26%
yeast extract spread 7.0 1.85 59%
lamb liver 5.4 1.68 48%
snap beans 5.4 0.15 58%
brussel sprouts 4.5 0.42 50%
amaranth leaves 8.7 0.21 86%
raspberries 2.2 0.52 30%
lamb brains 2.5 1.54 27%
beef brains 1.9 1.51 22%
shiitake mushroom 5.2 0.39 58%
kale 5.4 0.28 60%
mollusks conch 5.4 1.30 54%
olives -0.7 1.45 3%
spirulina 6.3 0.26 70%
cabbage 4.3 0.23 55%
sunflower seeds 3.4 5.46 15%
seaweed (kelp) 6.8 0.43 77%
soybeans (sprouted) 3.7 0.81 49%
lobster 6.3 0.89 71%
sturgeon 4.0 1.35 49%
onions 5.0 0.32 65%
oysters 4.8 1.02 59%
mussel 5.2 0.86 63%
turnips 3.2 0.21 51%
sardine 3.0 2.08 38%
salmon 4.3 1.56 52%
crab 6.0 0.83 71%
turkey liver 3.9 1.89 47%
pumpkin 6.0 0.20 76%
lamb kidney 3.8 1.12 52%
winter squash 5.3 0.40 69%
sweetbread 0.6 3.18 12%
rhubarb 3.4 0.21 55%
red cabbage 3.4 0.29 55%
egg yolk 1.0 2.75 18%
whole egg 1.2 1.43 30%
mung beans 5.5 0.19 74%
anchovy 3.3 2.10 44%
chicken liver 3.7 1.72 50%
veal liver 4.5 1.92 55%
peas 4.4 0.42 65%
butternut squash 5.7 0.45 75%
crayfish 4.9 0.82 67%
beef liver 4.7 1.75 60%
herring 2.1 2.17 36%
pepper 4.8 2.51 57%

macronutrients

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

protein

James’s protein intake is 2.2g/kg LBM or 135g/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 James’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 24
RDI/sedentary ~11% 0.8 49
typical ~16% 1.2 73
minimum nutrient optimiser ~24% 1.8 110
James 34% 2.21 135

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. James’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) 110 232
fat (g) 24 127
carbs (g) 0 116
energy (calories) 1354 1752

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

James’s food diary indicates he is eating 1572 calories per day with an insulin load of 94g/day and with 24% 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 James’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
James 24% 94 18

daily nutrient score

The chart below shows a comparison of the nutrient density of James’s food log based on the harder to find 50% of the essential nutrients. James’s most nutrient dense day is January 15 2019 while his least nutrient-dense day is December 30 2018.

best and worst days

James’s food diary for the best and worst days are shown below for comparison. James 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)
Coffee, Prepared From Grounds 6
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 101
SweetLeaf, Stevia 2
Almond Flour 80
Cream Cheese, Brick 50
Bacon, Pork 37
Spinach, Raw 14
Chicken, Canned 253
Celery, Raw 6
Almonds, Raw 82
Tuna, Canned, Light, Water Pack, Drained, Not Rinsed 111
Bragg, Nutritional Yeast Seasoning 20
Pork Chops, Loin, Fresh, No Visible Fat Eaten 182
Oyster, Canned, Drained 77
Egg Whites Only, Cooked 52
Eggs, Cooked 136
Almond Milk, Plain, Original, Unsweetened 36
Greek Yogurt, Plain, Premium 143
Cocoa Powder, Unsweetened 4
Walnuts 93

Worst Day

food name energy (kcal)
The Happy Egg Co, Organic Large Brown Egg 210
Wright, Naturally Hickory Smoked Bacon 480
Kraft, Cheese, Cheddar, Mild, Shredded 109
Spinach, Raw 7
Kerrygold, Salted Butter 100
Hy-vee, Yellowfin Tuna Steaks 120
Lettuce, Iceberg 8
Kraft, Ranch Dressing 61
Tomato Raw, Includes Cherry, Grape, Roma 10
Peanut Butter, Reduced Sugar 101
Blue Diamond Almonds, Whole Natural 80
Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled 196
Philadelphia, Cream Cheese, Original 160
Mac's, Original Chicharrones, Fried Pork Skins 80
Fisher, Chef's Naturals, Walnut Halves & Pieces 90
Almond Milk, Plain, Original, Unsweetened 36

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes