Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Lawrence 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 and being paleo.

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 Lawrence’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Lawrence 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
11.2
Zinc : Copper
12.8
Potassium : Sodium
1.5
Calcium : Magnesium
1.4
Iron : Copper
9.9
Calcium : Phosphorus
0.4

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 37%
Sodium 60%
Omega-3 69%
Calcium 76%
Potassium 93%
Magnesium 111%
Vitamin E 115%
Manganese 120%
Folate 137%
Phosphorus 158%
Panto Acid (B5) 186%
Zinc 191%

optimal foods for you

The foods listed below will provide Lawrence 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) 9.7 0.35 80%
chicory greens 8.4 0.23 23%
coriander 8.4 0.23 30%
endive 8.1 0.17 7%
spinach 8.0 0.23 49%
seaweed (wakame) 8.0 0.45 79%
escarole 7.5 0.19 24%
broccoli 7.3 0.35 50%
watercress 7.1 0.11 65%
radicchio 7.0 0.23 68%
arugula 6.9 0.25 45%
asparagus 6.8 0.22 50%
zucchini 6.6 0.17 40%
celery 6.1 0.18 50%
beet greens 5.9 0.22 35%
fish roe 6.4 1.43 47%
cauliflower 5.8 0.25 50%
parsley 5.8 0.36 48%
lettuce 5.7 0.15 50%
chard 5.7 0.19 51%
amaranth leaves 5.5 0.21 86%
chives 5.2 0.30 48%
trout 5.7 1.68 45%
red peppers 5.0 0.31 40%
summer squash 4.8 0.19 45%
pumpkin 4.8 0.20 76%
chinese cabbage 4.6 0.12 54%
banana pepper 4.6 0.27 36%
turnip greens 4.6 0.29 44%
mussel 4.7 0.86 63%
mustard greens 4.4 0.27 36%
seaweed (kelp) 4.5 0.43 77%
jalapeno peppers 4.4 0.27 37%
okra 4.3 0.22 50%
portabella mushrooms 4.3 0.29 55%
yeast extract spread 5.0 1.85 59%
white mushroom 4.1 0.22 65%
butternut squash 4.1 0.45 75%
brussel sprouts 4.1 0.42 50%
eggplant 3.9 0.25 35%
shiitake mushroom 4.0 0.39 58%
cucumber 3.8 0.12 40%
pickles 3.8 0.12 40%
salmon 4.4 1.56 52%
winter squash 3.8 0.40 69%
onions 3.6 0.32 65%
edamame 4.0 1.21 41%
crab 3.8 0.83 71%
chayote 3.5 0.24 41%
rockfish 3.9 1.09 66%
radishes 3.4 0.16 43%
flounder 3.7 0.86 57%
kale 3.4 0.28 60%
sturgeon 3.9 1.35 49%
peas 3.3 0.42 65%
lobster 3.5 0.89 71%
halibut 3.6 1.11 66%
cabbage 3.2 0.23 55%
lamb kidney 3.6 1.12 52%
mung beans 3.1 0.19 74%
alfalfa 3.0 0.23 19%
lamb liver 3.7 1.68 48%
snap beans 2.9 0.15 58%
sauerkraut 2.9 0.19 39%
chicken liver 3.5 1.72 50%
spirulina 2.8 0.26 70%
beets 2.9 0.43 70%
blackberries 2.9 0.43 27%
crayfish 3.0 0.82 67%
collards 2.7 0.33 37%
artichokes 2.7 0.47 49%
lemongrass 3.0 0.99 93%
beef kidney 3.2 1.57 52%
turkey liver 3.4 1.89 47%
mollusks conch 3.0 1.30 54%
rhubarb 2.5 0.21 55%
mackerel 3.8 3.05 14%
pinto beans 2.4 0.22 83%
caviar 3.5 2.64 33%
carrots 2.4 0.41 64%
sardine 3.2 2.08 38%
red cabbage 2.3 0.29 55%
whiting 2.7 1.16 66%
beef liver 3.0 1.75 60%
lamb brains 2.8 1.54 27%
oysters 2.5 1.02 59%
anchovy 3.0 2.10 44%
pollock 2.5 1.11 69%
perch 2.4 0.96 62%
veal liver 2.8 1.92 55%
boysenberries 2.1 0.50 54%
white fish 2.3 1.08 70%
beef brains 2.3 1.51 22%
celeriac 1.7 0.42 72%
starfish 2.1 1.15 61%
turnips 1.6 0.21 51%
pork liver 2.3 1.65 59%
soybeans (sprouted) 1.8 0.81 49%
raspberries 1.6 0.52 30%
strawberries 1.5 0.32 49%

macronutrients

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

protein

Lawrence’s protein intake is 2.3g/kg LBM or 146g/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 Lawrence’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 25
RDI/sedentary ~11% 0.8 51
typical ~16% 1.2 76
minimum nutrient optimiser ~24% 1.8 115
Lawrence 26% 2.30 146

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. Lawrence’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) 115 216
fat (g) 25 118
carbs (g) 0 121
energy (calories) 688 1632

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

Lawrence’s food diary indicates he is eating 2291 calories per day with an insulin load of 168g/day and with 29% 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 Lawrence’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
Lawrence 29% 168 86

daily nutrient score

The chart below shows a comparison of the nutrient density of Lawrence’s food log based on the harder to find 50% of the essential nutrients. Lawrence’s most nutrient dense day is January 09 2019 while his least nutrient-dense day is January 06 2019.

best and worst days

Lawrence’s food diary for the best and worst days are shown below for comparison. Lawrence 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)
Espresso, without Flavored Syrup 11
Spinach, Cooked from Frozen 85
Shiitake Mushrooms, Raw 51
Enoki Mushrooms, Raw 37
Bragg, Nutritional Yeast Seasoning 40
Olive Oil 40
Beef, Australian, Imported, Grass-Fed, Rib, Ribeye Steak, Roast Lip-On, Boneless, Separable Lean and Fat, Raw 495
Milk Chocolate Bar 55
Go Nutrition, Essential Amino Acids 76
Strawberries, Fresh 64
Pumpkin or Squash Seeds, Shelled, Salted 344
Garlic, Fresh 2
Onion, White, Yellow or Red, Raw 30

Worst Day

food name energy (kcal)
Espresso, without Flavored Syrup 11
Beef, Ground, 80% Lean Meat, 20% Fat, Patty, Cooked, Pan-Broiled 984
Pumpkin, Cooked from Fresh 6
Zucchini, Cooked from Fresh 4
Lettuce, Green Leaf 5
Cheese, Cheddar, Sharp, Sliced 344
Macadamia Nuts, Raw 215
Eggs, Cooked 98
Organics, Beef Ribeye Steak, Grass Fed 600
Toblerone, Swiss Milk Chocolate with Honey & Almond Nougat 178
Irresistibles, Scottish Short bread 1579

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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