Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Matthew 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
4.3
Zinc : Copper
21.2
Potassium : Sodium
0.9
Calcium : Magnesium
4.8
Iron : Copper
48.1
Calcium : Phosphorus
1.0

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Matthew’s current diet is not providing in large quantities. The table below shows the nutrients that Matthew is not getting more than 300% of the recommended daily intake from the diet and that are not contraindicated by the nutrient ratios above.

nutrient % DRI prioritize
Vitamin E 16%
Manganese 18%
Omega-3 18%
Magnesium 24%
Vitamin D 26%
Vitamin K1 35%
Copper 38%
Phosphorus 46%
Zinc 55%
Calcium 58%
Potassium 61%
Sodium 62%
Valine 63%

optimal foods for you

The foods listed below will provide Matthew 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
basil 12.6 0.23 47%
spinach 12.4 0.23 49%
watercress 11.6 0.11 65%
chard 11.0 0.19 51%
chicory greens 10.6 0.23 23%
turnip greens 10.2 0.29 44%
coriander 10.0 0.23 30%
beet greens 9.8 0.22 35%
endive 9.2 0.17 7%
radicchio 8.7 0.23 68%
mustard greens 8.5 0.27 36%
seaweed (laver) 8.5 0.35 80%
parsley 7.9 0.36 48%
kale 7.9 0.28 60%
amaranth leaves 7.8 0.21 86%
asparagus 7.8 0.22 50%
escarole 7.6 0.19 24%
lettuce 7.5 0.15 50%
chives 7.6 0.30 48%
seaweed (wakame) 7.7 0.45 79%
spirulina 6.8 0.26 70%
zucchini 6.7 0.17 40%
arugula 6.5 0.25 45%
portabella mushrooms 6.5 0.29 55%
fish roe 7.1 1.43 47%
chinese cabbage 6.0 0.12 54%
white mushroom 6.1 0.22 65%
broccoli 6.1 0.35 50%
crab 6.3 0.83 71%
lobster 6.3 0.89 71%
summer squash 5.7 0.19 45%
cloves 7.1 2.74 35%
crayfish 5.9 0.82 67%
dill (fresh) 5.6 0.43 59%
rockfish 6.0 1.09 66%
onions 5.5 0.32 65%
collards 5.4 0.33 37%
flounder 5.8 0.86 57%
mussel 5.7 0.86 63%
pollock 5.8 1.11 69%
oysters 5.6 1.02 59%
trout 5.9 1.68 45%
okra 5.0 0.22 50%
halibut 5.4 1.11 66%
salmon 5.7 1.56 52%
sturgeon 5.4 1.35 49%
thyme 6.3 2.76 34%
white fish 5.1 1.08 70%
snap beans 4.5 0.15 58%
banana pepper 4.4 0.27 36%
alfalfa 4.4 0.23 19%
celery 4.3 0.18 50%
lamb liver 5.2 1.68 48%
pumpkin 4.2 0.20 76%
whiting 4.7 1.16 66%
wheat bran 5.3 2.16 38%
mung beans 4.0 0.19 74%
paprika 5.6 2.82 27%
perch 4.4 0.96 62%
lemongrass 4.3 0.99 93%
cauliflower 3.9 0.25 50%
cabbage 3.8 0.23 55%
anchovy 4.8 2.10 44%
butternut squash 3.8 0.45 75%
rhubarb 3.6 0.21 55%
curry powder 5.5 3.25 13%
jalapeno peppers 3.6 0.27 37%
sage 5.4 3.15 26%
brussel sprouts 3.7 0.42 50%
artichokes 3.7 0.47 49%
mollusks conch 4.2 1.30 54%
haddock 4.0 1.16 71%
sauerkraut 3.4 0.19 39%
winter squash 3.5 0.40 69%
shrimp 3.9 1.19 69%
tarragon 5.0 2.95 62%
lamb kidney 3.8 1.12 52%
shiitake mushroom 3.4 0.39 58%
pinto beans 3.3 0.22 83%
sardine 4.4 2.08 38%
pepper 4.6 2.51 57%
coconut water 3.2 0.19 66%
starfish 3.8 1.15 61%
blackberries 3.3 0.43 27%
eggplant 3.2 0.25 35%
beef tripe 3.7 1.03 55%
cod 4.8 2.90 71%
turmeric 4.9 3.12 61%
caviar 4.5 2.64 33%
marjoram 4.6 2.71 31%
octopus 3.9 1.64 71%
peas 3.1 0.42 65%
tuna 3.9 1.84 52%
seaweed (kelp) 3.0 0.43 77%
soybeans (sprouted) 3.2 0.81 49%
cucumber 2.6 0.12 40%
pickles 2.6 0.12 40%
red cabbage 2.7 0.29 55%
edamame 3.1 1.21 41%
saffron 4.3 3.10 75%

macronutrients

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

protein

Matthew’s protein intake is 1.9g/kg LBM or 133g/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 Matthew’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 29
RDI/sedentary ~11% 0.8 57
typical ~16% 1.2 86
minimum nutrient optimiser ~24% 1.8 129
Matthew 40% 1.85 133

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. Matthew’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) 129 237
fat (g) 29 129
carbs (g) 0 135
energy (calories) 773 1792

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

Matthew’s food diary indicates he is eating 1377 calories per day with an insulin load of 108g/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 Matthew’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
Matthew 31% 108 34

daily nutrient score

The chart below shows a comparison of the nutrient density of Matthew’s food log based on the harder to find 50% of the essential nutrients. Matthew’s most nutrient dense day is January 06 2019 while his least nutrient-dense day is January 01 2019.

best and worst days

Matthew’s food diary for the best and worst days are shown below for comparison. Matthew 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)
lunch salad tuna 440
Eggs, Cooked 136
Coffee, Prepared From Grounds 14
Simply Nature, Freeze Dried Fuji Apples 32
Aidell's, Chicken & Apple Sausage 180
Orange, Fresh 62
Beef steak, round tip, no visible fat eaten 363
Double Diamond Sales, Green Giant, Steamers Broccoli Cuts 89

Worst Day

food name energy (kcal)
Jimmy Dean, Simple Scrambles, Bacon 290
lunch salad tuna 440

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes