Nutrition Fingerprint

recommended approach

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

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

supplements

The supplements listed below will provide Nicole with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her 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
3.5
Zinc : Copper
4.0
Potassium : Sodium
1.5
Calcium : Magnesium
2.3
Iron : Copper
3.1
Calcium : Phosphorus
0.7

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 60%
Iron 91%
Potassium 98%
Calcium 102%
Manganese 113%
Phosphorus 119%
Magnesium 120%
Vitamin D 141%
Folate 165%
Vitamin E 171%
Panto Acid (B5) 187%

optimal foods for you

The foods listed below will provide Nicole 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
basil 12.7 0.23 47%
coriander 12.6 0.23 30%
spinach 12.2 0.23 49%
endive 11.7 0.17 7%
chicory greens 11.7 0.23 23%
arugula 10.9 0.25 45%
escarole 10.1 0.19 24%
beet greens 10.1 0.22 35%
parsley 10.1 0.36 48%
dill (fresh) 10.1 0.43 59%
chard 9.9 0.19 51%
amaranth leaves 9.7 0.21 86%
lettuce 9.6 0.15 50%
watercress 9.5 0.11 65%
seaweed (laver) 9.6 0.35 80%
asparagus 9.4 0.22 50%
seaweed (wakame) 9.5 0.45 79%
chives 9.1 0.30 48%
chinese cabbage 8.8 0.12 54%
broccoli 8.9 0.35 50%
turnip greens 8.8 0.29 44%
radicchio 8.7 0.23 68%
mustard greens 8.6 0.27 36%
seaweed (kelp) 8.6 0.43 77%
celery 8.1 0.18 50%
jalapeno peppers 7.5 0.27 37%
zucchini 7.0 0.17 40%
snap beans 6.9 0.15 58%
cauliflower 6.9 0.25 50%
okra 6.6 0.22 50%
yeast extract spread 7.7 1.85 59%
spirulina 6.5 0.26 70%
alfalfa 6.5 0.23 19%
sauerkraut 6.4 0.19 39%
onions 6.4 0.32 65%
pumpkin 6.3 0.20 76%
banana pepper 6.2 0.27 36%
summer squash 6.0 0.19 45%
wheat bran 7.3 2.16 38%
peas 6.0 0.42 65%
butternut squash 6.0 0.45 75%
tarragon 7.7 2.95 62%
lemongrass 6.3 0.99 93%
red peppers 5.8 0.31 40%
mung beans 5.7 0.19 74%
paprika 7.4 2.82 27%
kale 5.6 0.28 60%
thyme 7.2 2.76 34%
cucumber 5.4 0.12 40%
pickles 5.4 0.12 40%
winter squash 5.6 0.40 69%
artichokes 5.6 0.47 49%
white mushroom 5.3 0.22 65%
radishes 5.2 0.16 43%
cloves 6.9 2.74 35%
portabella mushrooms 5.2 0.29 55%
pinto beans 5.1 0.22 83%
eggplant 5.0 0.25 35%
collards 5.0 0.33 37%
shiitake mushroom 5.0 0.39 58%
brussel sprouts 4.9 0.42 50%
curry powder 6.7 3.25 13%
marjoram 6.3 2.71 31%
chicken liver 5.5 1.72 50%
turnips 4.5 0.21 51%
turmeric 6.4 3.12 61%
cabbage 4.4 0.23 55%
chayote 4.5 0.24 41%
sage 6.3 3.15 26%
beets 4.3 0.43 70%
mussel 4.6 0.86 63%
red cabbage 4.0 0.29 55%
mollusks conch 4.6 1.30 54%
blackberries 3.9 0.43 27%
rhubarb 3.6 0.21 55%
saffron 5.5 3.10 75%
pepper 5.0 2.51 57%
coconut water 3.4 0.19 66%
soybeans (sprouted) 3.6 0.81 49%
caviar 4.8 2.64 33%
lamb kidney 3.7 1.12 52%
fish roe 3.9 1.43 47%
mulberries 3.1 0.43 74%
edamame 3.6 1.21 41%
pork liver 3.8 1.65 59%
leeks 3.0 0.61 83%
beef liver 3.8 1.75 60%
celeriac 2.9 0.42 72%
boysenberries 2.8 0.50 54%
crab 3.1 0.83 71%
carrots 2.7 0.41 64%
cumin 4.7 3.75 39%
oysters 2.8 1.02 59%
ginger 4.4 3.35 70%
trout 3.2 1.68 45%
raspberries 2.4 0.52 30%
strawberries 2.2 0.32 49%
kefir (low fat) 2.2 0.41 64%
veal liver 3.2 1.92 55%
crayfish 2.4 0.82 67%

macronutrients

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

protein

Nicole’s protein intake is 1.8g/kg LBM or 100g/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 Nicole’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 22
RDI/sedentary ~11% 0.8 44
typical ~16% 1.2 65
minimum nutrient optimiser ~24% 1.8 98
Nicole 26% 1.84 100

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. Nicole’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) 98 212
fat (g) 22 116
carbs (g) 0 103
energy (calories) 1038 1605

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

Nicole’s food diary indicates she is eating 1551 calories per day with an insulin load of 124g/day and with 32% 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 Nicole’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
Nicole 32% 124 67

daily nutrient score

The chart below shows a comparison of the nutrient density of Nicole’s food log based on the harder to find 50% of the essential nutrients. Nicole’s most nutrient dense day is January 16 2019 while her least nutrient-dense day is January 05 2019.

best and worst days

Nicole’s food diary for the best and worst days are shown below for comparison. Nicole 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)
Meadow & Marrow, Bone Broth Concentrate, Lemon & Herb 26
Oyster, Canned, Drained 27
Eggs, Cooked 155
Spinach, Raw 12
Zucchini, Raw 13
Avocado, Black Skin, California Type 50
Olive Oil 40
Coriander Leaf, Fresh 1
Kale, Raw 25
Mushrooms, raw, high in vitamin D 11
Zucchini, Raw 9
Eggs, Cooked 78
Sunflower Seeds, Raw 58
Sardines, Canned in Oil, Drained 191
Parmesan Cheese, Fresh, Hard 78
Red Bell Peppers, Raw 16
Bragg, Nutritional Yeast Seasoning 20
Salmon, Atlantic, Wild, Cooked 218
Broccoli, Cooked From Fresh 18
Sweet Potato, Baked 45
Lindt Excellence, Mint Intense 106
Espresso, without Flavored Syrup 8
Green Tea, Brewed, Unsweetened 2
Molasses, Blackstrap 60
Cocobella, Coconut Water, Peach & Mango 20
Spirulina, Dried 20
Blackberries, Fresh 13
Maca Power, The Inca Superfood 12

Worst Day

food name energy (kcal)
Lemon Juice, Fresh 2
Sonic, hash browns, cheese potato tots, medium 450
Maple Leaf, Lazy Maple Bacon 300
Eggs, Cooked 68
Arugula, Raw 4
Hot Chili Sauce, Sriracha 6
Whey Protein Powder, 18 Grams of Protein per Scoop 22
Espresso, without Flavored Syrup 5
Virginia Peanut Company, Wasabi Peanuts 304
Pumpkin or Squash Seeds, Shelled, Unsalted 115
Spinach, Raw 3
Tomato Raw, Includes Cherry, Grape, Roma 14
Black Olives 18
Salmon, Atlantic, Farmed, Cooked 288
Kombucha (Nexba) 6
Avocado, Black Skin, California Type 57
Kerrygold, Pure Irish Butter, Unsalted 52
Arnott's, TimTam, Original 270
Vitawerk Keto Mayo (turmeric, ginger, garlic) 83
Milk, Whole 37
Stella Foods, cheese, kasseri 39

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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