Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Nick 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 Nick’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Nick 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
2.0
Zinc : Copper
48.0
Potassium : Sodium
1.2
Calcium : Magnesium
1.0
Iron : Copper
12.4
Calcium : Phosphorus
0.6

nutrients to prioritise

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

nutrient % DRI prioritize
Manganese 61%
Sodium 65%
Potassium 81%
Calcium 89%
Phosphorus 126%
Copper 127%
Iron 158%
Magnesium 178%
Valine 182%
Leucine 184%

optimal foods for you

The foods listed below will provide Nick 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
seaweed (laver) 8.5 0.35 80%
spinach 8.1 0.23 49%
watercress 8.0 0.11 65%
basil 8.0 0.23 47%
amaranth leaves 7.1 0.21 86%
spirulina 6.9 0.26 70%
white mushroom 6.2 0.22 65%
turnip greens 6.2 0.29 44%
portabella mushrooms 6.1 0.29 55%
chard 6.0 0.19 51%
lobster 6.0 0.89 71%
crayfish 5.8 0.82 67%
crab 5.7 0.83 71%
beef tripe 5.6 1.03 55%
beef liver 5.9 1.75 60%
veal liver 5.8 1.92 55%
asparagus 4.9 0.22 50%
chicory greens 4.8 0.23 23%
lamb liver 5.4 1.68 48%
endive 4.7 0.17 7%
alfalfa 4.6 0.23 19%
mussel 4.8 0.86 63%
chives 4.5 0.30 48%
chinese cabbage 4.3 0.12 54%
coriander 4.4 0.23 30%
beet greens 4.3 0.22 35%
white fish 4.6 1.08 70%
octopus 4.7 1.64 71%
lamb kidney 4.3 1.12 52%
dill (fresh) 3.9 0.43 59%
halibut 4.3 1.11 66%
radicchio 3.8 0.23 68%
lamb lungs 4.1 0.95 58%
lettuce 3.7 0.15 50%
rockfish 4.2 1.09 66%
escarole 3.7 0.19 24%
egg white 3.9 0.52 74%
welk 4.9 2.75 82%
clam 4.3 1.42 73%
starfish 4.1 1.15 61%
pollock 4.1 1.11 69%
whiting 4.1 1.16 66%
parsley 3.6 0.36 48%
haddock 4.0 1.16 71%
mung beans 3.5 0.19 74%
kale 3.5 0.28 60%
chicken liver 4.1 1.72 50%
pork liver 4.0 1.65 59%
cream cheese (low fat) 3.7 1.05 76%
flounder 3.6 0.86 57%
shrimp 3.8 1.19 69%
lamb heart 4.0 1.61 48%
perch 3.6 0.96 62%
lean pastrami 3.6 0.95 73%
lemongrass 3.6 0.99 93%
ground beef (lean) 3.8 1.44 60%
cottage cheese (low fat) 3.5 0.81 63%
orange roughy 3.6 1.05 70%
salmon 3.8 1.56 52%
chicken breast 3.8 1.48 60%
beef roast 3.9 1.78 48%
cod 4.4 2.90 71%
leg ham 3.8 1.65 56%
bison 3.8 1.71 53%
seaweed (wakame) 3.2 0.45 79%
veal 3.7 1.51 65%
oysters 3.4 1.02 59%
beef kidney 3.7 1.57 52%
sturgeon 3.5 1.35 49%
pork shoulder 3.6 1.62 56%
cauliflower 3.0 0.25 50%
beef heart 3.7 1.79 52%
pork chops 3.7 1.74 54%
porterhouse steak (fat trimmed) 3.5 1.45 50%
sirloin steak (lean) 3.7 1.77 57%
fish roe 3.5 1.43 47%
mustard greens 2.9 0.27 36%
wheat bran 3.8 2.16 38%
zucchini 2.8 0.17 40%
ground pork 3.6 1.85 54%
rib eye fillet 3.6 1.99 45%
tuna 3.5 1.84 52%
arugula 2.8 0.25 45%
shiitake mushroom 2.8 0.39 58%
veal loin 3.4 1.75 48%
soybeans (sprouted) 2.9 0.81 49%
lamb shank 3.5 1.96 48%
trout 3.3 1.68 45%
top round steak 3.5 2.09 56%
snap beans 2.6 0.15 58%
chicken drumstick 3.1 1.49 47%
okra 2.5 0.22 50%
chuck steak 3.3 1.94 51%
lamb sweetbread 3.1 1.44 43%
summer squash 2.4 0.19 45%
tofu 2.7 0.83 34%
peas 2.5 0.42 65%
pinto beans 2.4 0.22 83%
banana pepper 2.3 0.27 36%
pepper 3.4 2.51 57%

macronutrients

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

protein

Nick’s protein intake is 1.9g/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 Nick’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 28
RDI/sedentary ~11% 0.8 56
typical ~16% 1.2 85
minimum nutrient optimiser ~24% 1.8 127
Nick 32% 1.88 132

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. Nick’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) 127 234
fat (g) 28 128
carbs (g) 0 133
energy (calories) 761 1768

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

Nick’s food diary indicates he is eating 1774 calories per day with an insulin load of 137g/day and with 31% 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 Nick’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
Nick 31% 137 63

daily nutrient score

The chart below shows a comparison of the nutrient density of Nick’s food log based on the harder to find 50% of the essential nutrients. Nick’s most nutrient dense day is January 13 2019 while his least nutrient-dense day is January 14 2019.

best and worst days

Nick’s food diary for the best and worst days are shown below for comparison. Nick 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)
Salmon, Smoked 73
Butter, Salted 102
Eggs, Cooked 310
Onion, White, Yellow or Red, Cooked 21
Spinach, Cooked from Fresh 41
Mushrooms, Cooked from Fresh 10
Sour Pickles 16
Garlic, Cooked 9
Chicken Breast, Skin Removed Before Cooking 147
Red Bell Peppers, Cooked 8
Potato, Boiled with Skin 152
Tuna, Canned, Light, Water Pack, No Salt, Drained 116
Pastrami, Beef 41
Cappola, Rosemary Ham 15
Bok Choy 36
Garlic, Cooked 15
Avocado Oil 120
NM Supplement Meal 1 15
White Rice, Steamed 205
NM Butter Chicken 498
Green Peas, Cooked from Fresh 24

Worst Day

food name energy (kcal)
NM Coffee 1 49
NM Cod Liver Oil 80

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes