Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Michelle 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
2.1
Zinc : Copper
11.5
Potassium : Sodium
1.7
Calcium : Magnesium
3.1
Iron : Copper
14.9
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Michelle’s current diet is not providing in large quantities. The table below shows the nutrients that Michelle 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 48%
Sodium 49%
Manganese 53%
Iron 61%
Vitamin E 86%
Magnesium 87%
Potassium 88%
Copper 93%
Calcium 101%
Folate 103%
Phosphorus 107%
Zinc 133%
Omega-3 178%

optimal foods for you

The foods listed below will provide Michelle 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 9.8 0.23 47%
spinach 9.8 0.23 49%
chicory greens 8.6 0.23 23%
coriander 8.6 0.23 30%
endive 8.2 0.17 7%
amaranth leaves 7.8 0.21 86%
watercress 7.3 0.11 65%
asparagus 7.2 0.22 50%
escarole 7.1 0.19 24%
dill (fresh) 7.2 0.43 59%
arugula 7.1 0.25 45%
chard 7.1 0.19 51%
lettuce 7.0 0.15 50%
beet greens 6.9 0.22 35%
radicchio 6.9 0.23 68%
turnip greens 6.9 0.29 44%
parsley 6.9 0.36 48%
broccoli 6.7 0.35 50%
chinese cabbage 6.4 0.12 54%
chives 6.3 0.30 48%
seaweed (laver) 6.3 0.35 80%
seaweed (wakame) 6.2 0.45 79%
mustard greens 6.0 0.27 36%
celery 5.6 0.18 50%
okra 5.6 0.22 50%
zucchini 5.3 0.17 40%
onions 5.2 0.32 65%
kale 5.1 0.28 60%
banana pepper 5.1 0.27 36%
butternut squash 5.0 0.45 75%
summer squash 4.8 0.19 45%
seaweed (kelp) 4.9 0.43 77%
cauliflower 4.7 0.25 50%
cloves 5.9 2.74 35%
pumpkin 4.6 0.20 76%
red peppers 4.7 0.31 40%
winter squash 4.6 0.40 69%
snap beans 4.4 0.15 58%
yeast extract spread 5.3 1.85 59%
lemongrass 4.8 0.99 93%
tarragon 5.7 2.95 62%
artichokes 4.4 0.47 49%
sauerkraut 4.2 0.19 39%
mollusks conch 4.7 1.30 54%
brussel sprouts 4.2 0.42 50%
cabbage 4.0 0.23 55%
thyme 5.2 2.76 34%
eggplant 3.9 0.25 35%
beets 4.0 0.43 70%
wheat bran 4.9 2.16 38%
radishes 3.8 0.16 43%
jalapeno peppers 3.7 0.27 37%
rhubarb 3.6 0.21 55%
collards 3.7 0.33 37%
coconut water 3.4 0.19 66%
curry powder 4.9 3.25 13%
mung beans 3.4 0.19 74%
paprika 4.5 2.82 27%
alfalfa 3.3 0.23 19%
turmeric 4.7 3.12 61%
red cabbage 3.3 0.29 55%
blackberries 3.3 0.43 27%
pinto beans 3.2 0.22 83%
saffron 4.6 3.10 75%
portabella mushrooms 3.2 0.29 55%
spirulina 3.1 0.26 70%
marjoram 4.3 2.71 31%
pickles 3.0 0.12 40%
cucumber 3.0 0.12 40%
fish roe 3.6 1.43 47%
white mushroom 2.9 0.22 65%
sage 4.3 3.15 26%
shiitake mushroom 2.9 0.39 58%
edamame 3.3 1.21 41%
turnips 2.6 0.21 51%
mussel 2.9 0.86 63%
chayote 2.6 0.24 41%
pepper 3.6 2.51 57%
peas 2.5 0.42 65%
soybeans (sprouted) 2.6 0.81 49%
carrots 2.4 0.41 64%
boysenberries 2.4 0.50 54%
leeks 2.3 0.61 83%
strawberries 2.1 0.32 49%
halibut 2.4 1.11 66%
celeriac 1.9 0.42 72%
kiwifruit 2.0 0.61 55%
rockfish 2.2 1.09 66%
raspberries 2.0 0.52 30%
mulberries 1.9 0.43 74%
crab 2.0 0.83 71%
kefir (low fat) 1.8 0.41 64%
crayfish 2.0 0.82 67%
trout 2.3 1.68 45%
flounder 1.9 0.86 57%
oat bran 2.7 2.46 65%
cantaloupe 1.6 0.34 70%
sturgeon 2.0 1.35 49%
pollock 1.9 1.11 69%
cowpeas 1.8 1.16 69%

macronutrients

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

protein

Michelle’s protein intake is 2.6g/kg LBM or 107g/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 Michelle’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 16
RDI/sedentary ~11% 0.8 32
typical ~16% 1.2 49
minimum nutrient optimiser ~24% 1.8 73
Michelle 37% 2.64 107

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. Michelle’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) 73 154
fat (g) 16 84
carbs (g) 0 77
energy (calories) 437 1164

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

Michelle’s food diary indicates she is eating 1208 calories per day with an insulin load of 100g/day and with 33% 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 Michelle’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
Michelle 33% 100 40

daily nutrient score

The chart below shows a comparison of the nutrient density of Michelle’s food log based on the harder to find 50% of the essential nutrients. Michelle’s most nutrient dense day is January 23 2019 while her least nutrient-dense day is January 18 2019.

best and worst days

Michelle’s food diary for the best and worst days are shown below for comparison. Michelle 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)
potassium coffee 46
Raw Egg 136
Egg Whites Only, Cooked 78
Bragg, Nutritional Yeast Seasoning 8
Spinach, Raw 8
Chicken breast, Oven-Roasted, Fat-Free, Sliced 59
Feta Cheese 26
Spinach, Raw 12
Tomato Raw, Includes Cherry, Grape, Roma 4
Mushrooms, Cooked from Fresh 3
Onion, White, Yellow or Red, Raw 4
Beets, Canned, Drained 6
Carrots, Raw 4
Jalapeno Peppers, Raw 3
Black Olives 12
Avocado, Black Skin, California Type 33
Aioli 71
Red Bell Peppers, Raw 5
Carrots, Raw 6
Lettuce, Romaine or Cos 4
Spinach, Raw 5
Radish, Raw 3
Alfalfa Sprouts 2
Potato, Boiled with Skin 41
Chicken Breast, Skin Removed Before Cooking 121
Parmesan Cheese, Dry, Grated 42
potassium caramel coffee 15
Sanitarium, So Good Almond Milk, Unsweetened 21
Michelle's supps 14

Worst Day

food name energy (kcal)
Coffee, Prepared From Grounds 5
Sanitarium, So Good Almond Milk, Unsweetened 41
hell pizza saviour snack size 661
Pate, Chicken Liver, Store Bought 58
ProSupps, Isolate, Glazed Doughnuts 100
Coconut Water, Unsweetened, Not Fortified 48
Penati, Nut & Seed Crackers with Parmesan 171
Swisse, Omega-3 Fish Oil, High Strength Odourless, Capsules 14

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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