Nutrition Fingerprint

recommended approach

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

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
5.0
Zinc : Copper
27.5
Potassium : Sodium
1.3
Calcium : Magnesium
3.0
Iron : Copper
14.9
Calcium : Phosphorus
0.7

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 52%
Sodium 64%
Manganese 77%
Omega-3 79%
Potassium 90%
Magnesium 94%
Copper 122%
Vitamin E 138%
Calcium 142%
Folate 153%
Thiamin (B1) 155%
Phosphorus 174%
Iron 181%

optimal foods for you

The foods listed below will provide Joel with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss & blood sugar control . 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
endive 9.7 0.17 7%
chicory greens 10.7 0.23 23%
coriander 10.4 0.23 30%
spinach 11.4 0.23 49%
escarole 7.9 0.19 24%
beet greens 8.9 0.22 35%
asparagus 9.5 0.22 50%
zucchini 8.0 0.17 40%
chard 8.6 0.19 51%
mustard greens 7.1 0.27 36%
turnip greens 7.6 0.29 44%
watercress 9.7 0.11 65%
alfalfa 4.6 0.23 19%
arugula 7.3 0.25 45%
lettuce 7.7 0.15 50%
parsley 7.5 0.36 48%
summer squash 7.0 0.19 45%
chives 7.2 0.30 48%
banana pepper 5.7 0.27 36%
okra 6.9 0.22 50%
radicchio 8.6 0.23 68%
broccoli 6.7 0.35 50%
chinese cabbage 6.5 0.12 54%
sauerkraut 4.7 0.19 39%
seaweed (wakame) 9.2 0.45 79%
eggplant 4.2 0.25 35%
blackberries 3.5 0.43 27%
jalapeno peppers 4.4 0.27 37%
seaweed (laver) 9.0 0.35 80%
celery 5.6 0.18 50%
edamame 5.4 1.21 41%
red peppers 4.4 0.31 40%
mackerel 3.3 3.05 14%
fish roe 5.7 1.43 47%
cauliflower 5.1 0.25 50%
yeast extract spread 7.0 1.85 59%
amaranth leaves 8.7 0.21 86%
artichokes 5.0 0.47 49%
collards 3.5 0.33 37%
cucumber 3.6 0.12 40%
pickles 3.6 0.12 40%
kale 5.9 0.28 60%
portabella mushrooms 5.3 0.29 55%
radishes 3.8 0.16 43%
lamb liver 5.3 1.68 48%
spirulina 6.6 0.26 70%
snap beans 5.0 0.15 58%
mollusks conch 5.3 1.30 54%
avocado 0.5 1.60 8%
brussel sprouts 4.2 0.42 50%
chayote 3.0 0.24 41%
caviar 3.8 2.64 33%
olives -0.4 1.45 3%
onions 5.4 0.32 65%
raspberries 1.7 0.52 30%
white mushroom 5.3 0.22 65%
trout 4.1 1.68 45%
cabbage 4.0 0.23 55%
beef brains 1.1 1.51 22%
mussel 5.0 0.86 63%
oysters 4.6 1.02 59%
sardine 3.0 2.08 38%
red cabbage 3.5 0.29 55%
soybeans (sprouted) 3.2 0.81 49%
rhubarb 3.3 0.21 55%
sturgeon 3.4 1.35 49%
turnips 2.8 0.21 51%
sweetbread 0.7 3.18 12%
shiitake mushroom 3.6 0.39 58%
lamb brains 1.1 1.54 27%
salmon 3.6 1.56 52%
winter squash 4.6 0.40 69%
anchovy 3.0 2.10 44%
pumpkin 5.1 0.20 76%
flounder 3.5 0.86 57%
butternut squash 5.1 0.45 75%
herring 1.9 2.17 36%
seaweed (kelp) 5.0 0.43 77%
crayfish 4.2 0.82 67%
strawberries 1.9 0.32 49%
mung beans 4.5 0.19 74%
sunflower seeds 1.8 5.46 15%
crab 4.6 0.83 71%
hazelnuts 1.8 6.29 10%
coconut water 3.5 0.19 66%
lamb kidney 2.5 1.12 52%
flax seed 1.1 5.34 12%
boysenberries 2.2 0.50 54%
beets 3.8 0.43 70%
rockfish 3.8 1.09 66%
lobster 4.1 0.89 71%
coconut milk -1.7 2.30 9%
whole egg -0.0 1.43 30%
fish liver -0.3 4.24 9%
egg yolk -0.3 2.75 18%
peas 3.0 0.42 65%
almonds 1.6 6.07 15%
cod liver oil 2.0 9.02 0%
walnuts 1.4 6.19 13%
almond butter 1.6 6.14 16%

macronutrients

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

protein

Joel’s protein intake is 1.8g/kg LBM or 158g/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 Joel’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 34
RDI/sedentary ~11% 0.8 69
typical ~16% 1.2 103
minimum nutrient optimiser ~24% 1.8 154
Joel 36% 1.84 158

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. Joel’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) 154 340
fat (g) 34 185
carbs (g) 0 162
energy (calories) 1478 2567

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

Joel’s food diary indicates he is eating 1821 calories per day with an insulin load of 128g/day and with 28% 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 Joel’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
Joel 28% 128 40

daily nutrient score

The chart below shows a comparison of the nutrient density of Joel’s food log based on the harder to find 50% of the essential nutrients. Joel’s most nutrient dense day is January 21 2019 while his least nutrient-dense day is January 03 2019.

best and worst days

Joel’s food diary for the best and worst days are shown below for comparison. Joel 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)
Spinach, Frozen, Chopped or Leaf, Unprepared 82
Coffee, Prepared From Grounds 6
Cocoa Powder, Unsweetened 12
Cinnamon, Ground 6
Coffee, Prepared From Grounds 12
Tomato Raw, Includes Cherry, Grape, Roma 11
Lettuce, Green Leaf 8
Cucumber, Raw, With Peel 9
Cheddar Cheese, Natural 137
Chicken Breast, Skin Removed Before Cooking 346
Mountain High, Fat Free Yoghurt, Plain 137
Cocoa Powder, Unsweetened 25

Worst Day

food name energy (kcal)
Daily Summary 1510

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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