Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Ronald 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.

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 Ronald’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
7.6
Zinc : Copper
5.1
Potassium : Sodium
1.0
Calcium : Magnesium
2.5
Iron : Copper
4.7
Calcium : Phosphorus
0.4

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 31%
Manganese 41%
Magnesium 42%
Sodium 50%
Calcium 52%
Vitamin E 54%
Potassium 55%
Omega-3 67%
Folate 73%
Thiamin (B1) 75%
Phosphorus 114%
Zinc 122%
Panto Acid (B5) 142%

optimal foods for you

The foods listed below will provide Ronald 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
endive 12.3 0.17 7%
spinach 11.7 0.23 49%
basil 11.6 0.23 47%
coriander 11.3 0.23 30%
chicory greens 11.2 0.23 23%
watercress 10.8 0.11 65%
escarole 10.4 0.19 24%
seaweed (laver) 10.4 0.35 80%
asparagus 10.1 0.22 50%
seaweed (wakame) 10.1 0.45 79%
arugula 9.5 0.25 45%
zucchini 9.4 0.17 40%
beet greens 9.1 0.22 35%
parsley 9.0 0.36 48%
amaranth leaves 8.8 0.21 86%
broccoli 8.8 0.35 50%
lettuce 8.6 0.15 50%
radicchio 8.6 0.23 68%
yeast extract spread 9.6 1.85 59%
chard 8.4 0.19 51%
dill (fresh) 8.4 0.43 59%
chives 8.0 0.30 48%
okra 7.9 0.22 50%
celery 7.5 0.18 50%
summer squash 7.4 0.19 45%
chinese cabbage 7.2 0.12 54%
cauliflower 7.3 0.25 50%
seaweed (kelp) 7.3 0.43 77%
turnip greens 7.0 0.29 44%
mustard greens 6.9 0.27 36%
alfalfa 6.8 0.23 19%
banana pepper 6.3 0.27 36%
spirulina 6.0 0.26 70%
white mushroom 5.9 0.22 65%
portabella mushrooms 5.8 0.29 55%
pumpkin 5.7 0.20 76%
wheat bran 6.9 2.16 38%
jalapeno peppers 5.7 0.27 37%
red peppers 5.7 0.31 40%
shiitake mushroom 5.7 0.39 58%
butternut squash 5.8 0.45 75%
mung beans 5.6 0.19 74%
cucumber 5.4 0.12 40%
pickles 5.4 0.12 40%
fish roe 6.3 1.43 47%
cloves 7.2 2.74 35%
mussel 5.8 0.86 63%
crab 5.7 0.83 71%
snap beans 5.1 0.15 58%
winter squash 5.3 0.40 69%
lamb liver 6.1 1.68 48%
onions 5.2 0.32 65%
lobster 5.5 0.89 71%
radishes 4.9 0.16 43%
eggplant 5.0 0.25 35%
cabbage 4.8 0.23 55%
kale 4.9 0.28 60%
artichokes 5.0 0.47 49%
brussel sprouts 4.9 0.42 50%
peas 4.9 0.42 65%
paprika 6.5 2.82 27%
pinto beans 4.6 0.22 83%
chayote 4.6 0.24 41%
edamame 5.2 1.21 41%
trout 5.4 1.68 45%
mollusks conch 5.1 1.30 54%
sauerkraut 4.3 0.19 39%
oysters 4.7 1.02 59%
lemongrass 4.6 0.99 93%
thyme 5.7 2.76 34%
lamb kidney 4.6 1.12 52%
collards 3.9 0.33 37%
tarragon 5.6 2.95 62%
caviar 5.3 2.64 33%
red cabbage 3.7 0.29 55%
beets 3.8 0.43 70%
crayfish 4.0 0.82 67%
blackberries 3.6 0.43 27%
salmon 4.3 1.56 52%
soybeans (sprouted) 3.8 0.81 49%
rhubarb 3.4 0.21 55%
rockfish 3.9 1.09 66%
veal liver 4.4 1.92 55%
curry powder 5.3 3.25 13%
sturgeon 4.0 1.35 49%
pollock 3.7 1.11 69%
turnips 3.1 0.21 51%
chicken liver 4.1 1.72 50%
coconut water 3.1 0.19 66%
flounder 3.5 0.86 57%
halibut 3.4 1.11 66%
beef kidney 3.6 1.57 52%
sage 4.7 3.15 26%
turkey liver 3.8 1.89 47%
marjoram 4.3 2.71 31%
carrots 2.7 0.41 64%
kefir (low fat) 2.6 0.41 64%
beef liver 3.5 1.75 60%
celeriac 2.5 0.42 72%
oat bran 3.9 2.46 65%

macronutrients

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

protein

Ronald’s protein intake is 2.4g/kg LBM or 132g/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 Ronald’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 22
RDI/sedentary ~11% 0.8 45
typical ~16% 1.2 67
minimum nutrient optimiser ~24% 1.8 101
Ronald 37% 2.36 132

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. Ronald’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) 101 195
fat (g) 22 107
carbs (g) 0 106
energy (calories) 604 1475

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

Ronald’s food diary indicates he is eating 1467 calories per day with an insulin load of 129g/day and with 35% 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 Ronald’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
Ronald 35% 129 55

daily nutrient score

The chart below shows a comparison of the nutrient density of Ronald’s food log based on the harder to find 50% of the essential nutrients. Ronald’s most nutrient dense day is January 13 2019 while his least nutrient-dense day is January 03 2019.

best and worst days

Ronald’s food diary for the best and worst days are shown below for comparison. Ronald 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)
Spar, Double Cream Plain Yoghurt 86
Lamb Liver 440
Lemon Juice, Canned, Bottled or Boxed 3
Lemon Juice, Canned, Bottled or Boxed 4
Spinach, Raw 12
Tomato Raw, Includes Cherry, Grape, Roma 9
Scallions or Spring Onions, Tops and Bulb, Raw 6
Celery, Raw 3
Green Bell Peppers, Raw 4
Carrots, Raw 21
Feta Cheese 79
Oyster, Canned, Drained 41
Ina Paarman's Kitchen, French Dressing 44
Zucchini, Cooked from Fresh 15
Corn dog 250
Carrots, Cooked From Fresh 35
Beef Steak, Sirloin, No Visible Fat Eaten 320
Mushrooms, Cooked from Fresh 28
Grapes, Fresh 104
Hot chocolate, dry mix, to be prepared with water, sugar free 60
Beef Steak, Sirloin, Visible Fat Eaten 625

Worst Day

food name energy (kcal)
Woolworths Food, Cheese Griller, Beachwood Smoked 482
Scrambled Egg, Plain 188
Spar, Fresh Milk, Full Cream 16
Chicken Breast, Skin Eaten 497
Mixed Vegetables, Peas and Corn 159
Cleaver's, Beef, Extra Lean Mince 223
Broccoli, Cooked from Frozen 28
Cauliflower, Cooked from Frozen 19
Carrots, Raw 41
Heinz, Baked Beans 65

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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