Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Devon 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
3.6
Zinc : Copper
6.5
Potassium : Sodium
2.4
Calcium : Magnesium
1.7
Iron : Copper
6.1
Calcium : Phosphorus
0.7

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Devon’s current diet is not providing in large quantities. The table below shows the nutrients that Devon 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: depression, fatigue, inflammation, low testosterone.

nutrient % DRI prioritize
Sodium 69%
Vitamin D 91%
Calcium 123%
Omega-3 127%
Magnesium 147%
Phosphorus 156%
Manganese 159%
Potassium 174%
Vitamin E 191%

optimal foods for you

The foods listed below will provide Devon 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 3.8 0.23 47%
spinach 3.8 0.23 49%
fish roe 3.8 1.43 47%
cloves 3.7 2.74 35%
watercress 2.8 0.11 65%
seaweed (laver) 2.7 0.35 80%
chard 2.6 0.19 51%
chicory greens 2.6 0.23 23%
coriander 2.6 0.23 30%
beet greens 2.6 0.22 35%
turnip greens 2.5 0.29 44%
curry powder 3.0 3.25 13%
seaweed (wakame) 2.4 0.45 79%
endive 2.3 0.17 7%
trout 2.5 1.68 45%
thyme 2.6 2.76 34%
kale 2.1 0.28 60%
asparagus 2.0 0.22 50%
radicchio 1.9 0.23 68%
collards 1.9 0.33 37%
blackberries 1.9 0.43 27%
broccoli 1.9 0.35 50%
turmeric 2.4 3.12 61%
flounder 2.0 0.86 57%
pumpkin 1.8 0.20 76%
mustard greens 1.8 0.27 36%
amaranth leaves 1.8 0.21 86%
beef tripe 1.9 1.03 55%
red peppers 1.8 0.31 40%
escarole 1.8 0.19 24%
mayonnaise 1.8 0.64 87%
lemongrass 1.8 0.99 93%
winter squash 1.7 0.40 69%
halibut 1.8 1.11 66%
cinnamon 2.1 2.47 34%
mussel 1.8 0.86 63%
butternut squash 1.7 0.45 75%
mollusks conch 1.8 1.30 54%
creamy dressing 1.8 1.40 47%
mackerel 2.1 3.05 14%
salmon 1.8 1.56 52%
wheat bran 1.9 2.16 38%
cranberries 1.5 0.46 65%
sturgeon 1.7 1.35 49%
rockfish 1.6 1.09 66%
paprika 1.9 2.82 27%
white fish 1.5 1.08 70%
saffron 1.8 3.10 75%
pepper 1.7 2.51 57%
sardine 1.6 2.08 38%
jalapeno peppers 1.2 0.27 37%
banana pepper 1.2 0.27 36%
dill (fresh) 1.2 0.43 59%
lettuce 1.1 0.15 50%
trout 1.8 3.82 45%
hazelnuts 2.2 6.29 10%
arugula 1.1 0.25 45%
olives 1.3 1.45 3%
kefir (low fat) 1.0 0.41 64%
raspberries 1.1 0.52 30%
boysenberries 1.0 0.50 54%
spirulina 0.9 0.26 70%
garbanzo beans 1.6 3.78 69%
kiwifruit 1.0 0.61 55%
celery 0.9 0.18 50%
parsley 0.9 0.36 48%
sage 1.4 3.15 26%
seaweed (kelp) 0.9 0.43 77%
perch 1.0 0.96 62%
sunflower seeds 1.8 5.46 15%
ginger 1.4 3.35 70%
mulberries 0.8 0.43 74%
okra 0.8 0.22 50%
mayonnaise, low sodium 1.2 2.31 27%
almonds 1.8 6.07 15%
crayfish 0.8 0.82 67%
crab 0.8 0.83 71%
almond butter 1.8 6.14 16%
onions 0.7 0.32 65%
poi 0.8 1.12 97%
leeks 0.7 0.61 83%
rhubarb 0.6 0.21 55%
taro 0.8 1.42 85%
anchovy 0.9 2.10 44%
peaches 0.6 0.39 70%
oysters 0.7 1.02 59%
tarragon 1.1 2.95 62%
snap beans 0.5 0.15 58%
apricots 0.6 0.48 71%
whole egg 0.8 1.43 30%
eggplant 0.5 0.25 35%
carrots 0.5 0.41 64%
orange roughy 0.6 1.05 70%
bay leaf 1.0 3.13 52%
strawberries 0.5 0.32 49%
nectarines 0.5 0.44 72%
whiting 0.6 1.16 66%
shiitake mushroom 0.5 0.39 58%
mayonnaise 1.8 7.17 2%
shrimp 0.6 1.19 69%

macronutrients

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

protein

Devon’s protein intake is 2.3g/kg LBM or 162g/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 Devon’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 83
minimum nutrient optimiser ~24% 1.8 125
Devon 44% 2.32 162

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. Devon’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) 125 232
fat (g) 28 126
carbs (g) 0 132
energy (calories) 868 1750

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

Devon’s food diary indicates he is eating 1494 calories per day with an insulin load of 153g/day and with 41% 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 Devon’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
Devon 41% 153 62

daily nutrient score

The chart below shows a comparison of the nutrient density of Devon’s food log based on the harder to find 50% of the essential nutrients. Devon’s most nutrient dense day is January 03 2019 while his least nutrient-dense day is January 04 2019.

best and worst days

Devon’s food diary for the best and worst days are shown below for comparison. Devon 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)
Breakfast 1 569
lunch 1 374
Dinner 1 439
RP smoothie 464

Worst Day

food name energy (kcal)
protein coffee 110
lunch 1 362
Blueberries, Frozen, Unsweetened 12
Beverly International, UMP, Ultimate Muscle Protein, Vanilla 120
Fage, Total 2% Greek Yogurt, Plain 46
Coconut, Dried, Shredded or Flaked, Unsweetened 66
Coconut Milk, Plain or Original, Fortified, Unsweetened 8
RP smoothie 232
Flax Seeds, Not Fortified 37
Walnuts 96
Bonafide Provisions, Organic Bone Broth, Beef 120

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes