Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Lynne 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
5.7
Zinc : Copper
8.9
Potassium : Sodium
0.9
Calcium : Magnesium
2.5
Iron : Copper
11.9
Calcium : Phosphorus
0.7

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Lynne’s current diet is not providing in large quantities. The table below shows the nutrients that Lynne 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 D 28%
Iron 40%
Vitamin E 46%
Calcium 53%
Manganese 55%
Magnesium 56%
Potassium 56%
Sodium 59%
Phosphorus 67%
Panto Acid (B5) 68%
Copper 76%
Omega-3 76%
Vitamin B6 77%

optimal foods for you

The foods listed below will provide Lynne 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
watercress 10.6 0.11 65%
basil 10.5 0.23 47%
chicory greens 10.4 0.23 23%
coriander 10.4 0.23 30%
spinach 10.0 0.23 49%
zucchini 9.5 0.17 40%
beet greens 9.5 0.22 35%
chard 9.3 0.19 51%
seaweed (laver) 9.2 0.35 80%
broccoli 8.4 0.35 50%
mustard greens 8.3 0.27 36%
endive 8.1 0.17 7%
summer squash 8.1 0.19 45%
arugula 8.1 0.25 45%
celery 7.9 0.18 50%
dill (fresh) 7.8 0.43 59%
lettuce 7.6 0.15 50%
asparagus 7.6 0.22 50%
amaranth leaves 7.5 0.21 86%
seaweed (wakame) 7.4 0.45 79%
chives 7.2 0.30 48%
jalapeno peppers 7.1 0.27 37%
banana pepper 7.1 0.27 36%
cauliflower 7.0 0.25 50%
radicchio 6.9 0.23 68%
escarole 6.8 0.19 24%
butternut squash 6.9 0.45 75%
parsley 6.8 0.36 48%
chinese cabbage 6.6 0.12 54%
shiitake mushroom 6.7 0.39 58%
okra 6.6 0.22 50%
portabella mushrooms 6.6 0.29 55%
paprika 8.3 2.82 27%
kale 6.5 0.28 60%
wheat bran 7.6 2.16 38%
turnip greens 6.4 0.29 44%
winter squash 6.4 0.40 69%
red peppers 6.3 0.31 40%
white mushroom 6.2 0.22 65%
pumpkin 6.0 0.20 76%
cloves 7.7 2.74 35%
chayote 5.9 0.24 41%
salmon 6.7 1.56 52%
eggplant 5.8 0.25 35%
pickles 5.7 0.12 40%
cucumber 5.7 0.12 40%
trout 6.7 1.68 45%
collards 5.6 0.33 37%
radishes 5.4 0.16 43%
cabbage 5.4 0.23 55%
peas 5.4 0.42 65%
sauerkraut 5.3 0.19 39%
halibut 5.9 1.11 66%
fish roe 6.0 1.43 47%
tarragon 6.8 2.95 62%
pollock 5.4 1.11 69%
red cabbage 4.8 0.29 55%
rockfish 5.1 1.09 66%
mung beans 4.5 0.19 74%
snap beans 4.5 0.15 58%
brussel sprouts 4.7 0.42 50%
spirulina 4.5 0.26 70%
artichokes 4.6 0.47 49%
mussel 4.8 0.86 63%
crab 4.7 0.83 71%
celeriac 4.4 0.42 72%
lobster 4.7 0.89 71%
turnips 4.2 0.21 51%
caviar 5.8 2.64 33%
alfalfa 4.1 0.23 19%
sturgeon 4.8 1.35 49%
pinto beans 4.1 0.22 83%
saffron 5.8 3.10 75%
carrots 4.0 0.41 64%
flounder 4.2 0.86 57%
marjoram 5.4 2.71 31%
seaweed (kelp) 3.8 0.43 77%
onions 3.7 0.32 65%
white fish 4.2 1.08 70%
coconut water 3.6 0.19 66%
sage 5.5 3.15 26%
rhubarb 3.6 0.21 55%
lamb kidney 4.1 1.12 52%
yeast extract spread 4.4 1.85 59%
thyme 4.9 2.76 34%
lemongrass 3.5 0.99 93%
haddock 3.6 1.16 71%
cod 4.7 2.90 71%
blackberries 3.1 0.43 27%
pepper 4.5 2.51 57%
mollusks conch 3.6 1.30 54%
crayfish 3.3 0.82 67%
octopus 3.8 1.64 71%
curry powder 4.8 3.25 13%
sweet potato 3.2 0.90 81%
tuna 3.8 1.84 52%
leeks 3.0 0.61 83%
kefir (low fat) 2.8 0.41 64%
whiting 3.2 1.16 66%
beef liver 3.5 1.75 60%

macronutrients

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

protein

Lynne’s protein intake is 1.5g/kg LBM or 68g/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 Lynne’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 18
RDI/sedentary ~11% 0.8 37
typical ~16% 1.2 55
minimum nutrient optimiser ~24% 1.8 83
Lynne 25% 1.47 68

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. Lynne’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) 83 169
fat (g) 18 92
carbs (g) 0 87
energy (calories) 499 1279

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

Lynne’s food diary indicates she is eating 1372 calories per day with an insulin load of 107g/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 Lynne’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
Lynne 31% 107 69

daily nutrient score

The chart below shows a comparison of the nutrient density of Lynne’s food log based on the harder to find 50% of the essential nutrients. Lynne’s most nutrient dense day is January 21 2019 while her least nutrient-dense day is January 04 2019.

best and worst days

Lynne’s food diary for the best and worst days are shown below for comparison. Lynne 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)
Bakers Life, 85% Lower Carb, Higher Protein 248
Peanut Butter, Regular, Salted 96
Vegemite 8
Tea, Brewed, Unsweetened 5
Arugula, Raw 15
Sardines, Canned in Water, Drained 164
Beef Steak, Sirloin, No Visible Fat Eaten 181
Mushrooms, shiitake, stir-fried 22
Spinach, Cooked from Fresh 13
Cauliflower, Creamed 19
Creamed potatoes 59
Alcoholic Beverage, Wine, Table, White, Sauvignon Blanc 357
Cheddar Cheese, Natural 115

Worst Day

food name energy (kcal)
Bakers Life, 85% Lower Carb, Higher Protein 248
Peanut Butter, Regular, Salted 96
Vegemite 8
Tea, Brewed, Unsweetened 2
Arnott's, Cheds 236
Brie Cheese 95
Lyttos, Greek Style Natural Yogurt 83
Kiwi Fruit, Green 42
Strawberries, Fresh 4
Blueberries, Fresh 8
Oktoberfest, Pork Liverwurst, Coarsely Minced 86
Alcoholic Beverage, Wine, Table, White, Sauvignon Blanc 476

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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