Nutrition Fingerprint

recommended approach

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

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

supplements

The supplements listed below will provide Luis 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
1.8
Zinc : Copper
4.0
Potassium : Sodium
0.4
Calcium : Magnesium
5.6
Iron : Copper
4.0
Calcium : Phosphorus
1.3

nutrients to prioritise

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

nutrient % DRI prioritize
Manganese 31%
Magnesium 47%
Potassium 47%
Thiamin (B1) 76%
Zinc 76%
Folate 77%
Omega-3 78%
Phosphorus 86%
Panto Acid (B5) 90%
Iron 114%
Sodium 120%
Niacin (B3) 125%
Calcium 134%

optimal foods for you

The foods listed below will provide Luis with the nutrients that he is currently not getting in large amounts while also aligning with his 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 13.9 0.23 30%
endive 13.8 0.17 7%
amaranth leaves 13.6 0.21 86%
spinach 13.6 0.23 49%
asparagus 12.2 0.22 50%
chicory greens 11.9 0.23 23%
arugula 11.8 0.25 45%
watercress 11.6 0.11 65%
parsley 11.8 0.36 48%
chinese cabbage 11.5 0.12 54%
lettuce 11.4 0.15 50%
yeast extract spread 12.6 1.85 59%
escarole 11.2 0.19 24%
chives 11.1 0.30 48%
seaweed (laver) 11.0 0.35 80%
alfalfa 10.7 0.23 19%
white mushroom 10.5 0.22 65%
beet greens 10.4 0.22 35%
chard 10.2 0.19 51%
seaweed (wakame) 10.1 0.45 79%
portabella mushrooms 9.8 0.29 55%
zucchini 9.4 0.17 40%
okra 9.3 0.22 50%
shiitake mushroom 9.1 0.39 58%
mustard greens 8.8 0.27 36%
cauliflower 8.6 0.25 50%
mung beans 8.6 0.19 74%
seaweed (kelp) 8.7 0.43 77%
chicken liver 9.7 1.72 50%
spirulina 8.4 0.26 70%
broccoli 8.4 0.35 50%
celery 8.1 0.18 50%
radicchio 8.1 0.23 68%
snap beans 8.1 0.15 58%
summer squash 7.8 0.19 45%
turnip greens 7.8 0.29 44%
lamb kidney 8.4 1.12 52%
lamb liver 8.4 1.68 48%
artichokes 7.3 0.47 49%
veal liver 8.4 1.92 55%
banana pepper 7.0 0.27 36%
cucumber 6.7 0.12 40%
pickles 6.7 0.12 40%
pinto beans 6.8 0.22 83%
peas 6.9 0.42 65%
beef liver 7.9 1.75 60%
sauerkraut 6.6 0.19 39%
radishes 6.6 0.16 43%
jalapeno peppers 6.6 0.27 37%
onions 6.5 0.32 65%
lemongrass 7.1 0.99 93%
mussel 6.6 0.86 63%
turnips 6.0 0.21 51%
pork liver 7.0 1.65 59%
pumpkin 5.5 0.20 76%
cabbage 5.4 0.23 55%
eggplant 5.4 0.25 35%
chayote 5.3 0.24 41%
brussel sprouts 5.3 0.42 50%
crab 5.5 0.83 71%
red cabbage 4.9 0.29 55%
soybeans (sprouted) 5.3 0.81 49%
turkey liver 6.2 1.89 47%
red peppers 4.8 0.31 40%
butternut squash 4.9 0.45 75%
kale 4.7 0.28 60%
beets 4.7 0.43 70%
oysters 5.1 1.02 59%
celeriac 4.5 0.42 72%
winter squash 4.3 0.40 69%
lobster 4.6 0.89 71%
crayfish 4.5 0.82 67%
collards 4.1 0.33 37%
edamame 4.3 1.21 41%
lamb lungs 4.0 0.95 58%
beef tripe 4.0 1.03 55%
rhubarb 3.2 0.21 55%
beef kidney 4.3 1.57 52%
octopus 4.0 1.64 71%
jerusalem-artichokes 3.0 0.73 87%
carrots 2.7 0.41 64%
mollusks conch 3.4 1.30 54%
halibut 3.1 1.11 66%
blackberries 2.5 0.43 27%
pollock 3.0 1.11 69%
turnips 2.2 0.22 61%
sturgeon 3.0 1.35 49%
mulberries 2.2 0.43 74%
chicken breast 3.1 1.48 60%
lima beans 2.7 1.13 70%
strawberries 2.0 0.32 49%
ground beef (lean) 2.9 1.44 60%
caviar 3.9 2.64 33%
pork chops 3.1 1.74 54%
boysenberries 2.0 0.50 54%
veal 2.8 1.51 65%
cantaloupe 1.8 0.34 70%
leeks 2.0 0.61 83%
salmon 2.7 1.56 52%
lamb heart 2.7 1.61 48%

macronutrients

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

protein

Luis’s protein intake is 2.8g/kg LBM or 188g/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 Luis’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 27
RDI/sedentary ~11% 0.8 54
typical ~16% 1.2 82
minimum nutrient optimiser ~24% 1.8 122
Luis 53% 2.76 188

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. Luis’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) 122 227
fat (g) 27 124
carbs (g) 0 129
energy (calories) 1509 1718

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

Luis’s food diary indicates he is eating 1456 calories per day with an insulin load of 132g/day and with 36% 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 Luis’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
Luis 36% 132 27

daily nutrient score

The chart below shows a comparison of the nutrient density of Luis’s food log based on the harder to find 50% of the essential nutrients. Luis’s most nutrient dense day is September 10 2018 while his least nutrient-dense day is October 17 2018.

best and worst days

Luis’s food diary for the best and worst days are shown below for comparison. Luis 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)
Giant Sports International, Keto Rise, Valencia Orange Sunshine 30
Silk, Pure Almond Milk, Unsweetened 15
Perfect Keto, MCT Oil Powder, Salted Caramel 35
Only Light - Bisquet 70
Raw Egg, White 130
El Mexicano, Nopalitos 24
Gallina Blanca - Caldo Casero de Pescado 14
Fud - Chicken Breast Slices 48
Maya Kaimal, Tikka Masala 43
Evolution - ProNight 259
Spinach, Raw 29
Silk, Pure Almond Milk, Unsweetened 30
Cucumber, Raw, With Peel 45
La Cima del Irazu, Hearts of Palm 9
Epic Bites, Beef and Beef Liver 144
Intelligent Labs - Ultra Pure Omega3 30

Worst Day

food name energy (kcal)
Karo, syrup, corn, light, Karo 44

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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