Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Mattias get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of athletic performance and being paleo.

approach average glucose (mg/dL) average glucose (mmol/L) selected
well formulated ketogenic diet > 140 > 7.8
diabetes and nutritional ketosis 108 to 140 6.8 to 7.8
weight loss (insulin resistant) 100 to 108 5.4 to 6.0
weight loss (insulin sensitive) < 97 < 5.4
most nutrient dense < 97 < 5.4
nutrient dense maintenance < 97 < 5.4
bodybuilding < 97 < 5.4
athletic performance < 97 < 5.4

micronutrient profile

The chart below shows the micronutrients provided by Mattias’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (excluding supplements).

supplements

The supplements listed below will provide Mattias with the nutrients that he is not getting enough of in the most cost effective manner 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. Rather than emphasising nutrients based on your nutrient ratios, the Nutrient Optimiser uses the nutrient ratios as a safety check to make sure that you’re not being recommended any food that will push micronutrient imbalances and to maximise the benefit of your diet. Get more info in this article.

Omega-6 : Omega-3
2.0
Zinc : Copper
8.2
Potassium : Sodium
2.0
Calcium : Magnesium
2.7
Iron : Copper
8.5
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Mattias’s diet is not providing in large quantities. The table below shows the nutrients that Mattias is not achieving more than 300% of the DRI and that are not contraindicated by the nutrient ratios above.

nutrient % DRI prioritize
Sodium 69%
Thiamin (B1) 117%
Magnesium 131%
Vitamin D 143%
Potassium 146%
Manganese 167%
Folate 169%
Calcium 174%
Zinc 178%
Panto Acid (B5) 179%

optimal foods for you

The foods listed below will provide Mattias with the nutrients that he is currently not getting in large amounts while also aligning with his goal of athletic performance. 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
yeast extract spread 7.7 1.85 59%
endive 7.7 0.17 7%
seaweed (wakame) 7.2 0.45 79%
cod liver oil 0.3 9.02 0%
coriander 7.0 0.23 30%
chicory greens 7.0 0.23 23%
spinach 6.9 0.23 49%
watercress 6.9 0.11 65%
arugula 6.5 0.25 45%
escarole 6.5 0.19 24%
okra 6.1 0.22 50%
lettuce 6.0 0.15 50%
chives 5.7 0.30 48%
seaweed (kelp) 5.6 0.43 77%
alfalfa 5.8 0.23 19%
amaranth leaves 5.7 0.21 86%
pumpkin seeds 1.4 5.59 19%
caviar 3.7 2.64 33%
asparagus 5.6 0.22 50%
pili nuts -0.1 7.19 7%
flax seed 1.4 5.34 12%
sunflower seeds 1.2 5.46 15%
parsley 5.3 0.36 48%
broccoli 5.2 0.35 50%
grapeseed oil -1.7 8.84 0%
hazelnut oil -1.7 8.84 0%
shea nut oil -1.7 8.84 0%
cauliflower 5.2 0.25 50%
pine nuts -0.1 6.73 11%
hazelnuts 0.2 6.29 10%
chicken liver 3.9 1.72 50%
turkey liver 3.7 1.89 47%
peanut oil -1.9 8.84 0%
walnut oil -1.9 8.84 0%
almond oil -1.9 8.84 0%
brazil nuts -0.1 6.59 9%
chinese cabbage 5.1 0.12 54%
sesame seeds 0.1 6.31 10%
beet greens 4.9 0.22 35%
seaweed (laver) 4.8 0.35 80%
coconut oil -2.1 8.92 0%
zucchini 4.9 0.17 40%
macadamia nuts -0.7 7.18 6%
butternuts -0.0 6.12 17%
celery 4.7 0.18 50%
sesame butter 0.2 5.86 21%
spirulina 4.5 0.26 70%
pecans -0.8 6.91 6%
lamb liver 3.3 1.68 48%
walnuts -0.3 6.19 13%
mung beans 4.5 0.19 74%
peas 4.2 0.42 65%
almond butter -0.4 6.14 16%
beef liver 3.1 1.75 60%
cashews -0.2 5.80 26%
almonds -0.4 6.07 15%
veal liver 2.9 1.92 55%
shiitake mushroom 4.0 0.39 58%
snap beans 4.2 0.15 58%
pinto beans 4.2 0.22 83%
chard 4.2 0.19 51%
radicchio 4.1 0.23 68%
peanuts -0.6 5.99 18%
portabella mushrooms 3.9 0.29 55%
soybeans (sprouted) 3.4 0.81 49%
artichokes 3.7 0.47 49%
white mushroom 3.9 0.22 65%
summer squash 3.9 0.19 45%
edamame 3.1 1.21 41%
trout 2.7 1.68 45%
cucumber 3.9 0.12 40%
pickles 3.9 0.12 40%
mackerel 1.5 3.05 14%
brussel sprouts 3.5 0.42 50%
mollusks conch 2.8 1.30 54%
cod 1.4 2.90 71%
turnip greens 3.5 0.29 44%
lamb -1.5 6.39 5%
mussel 3.0 0.86 63%
lemongrass 2.8 0.99 93%
pistachio nuts -0.9 5.69 22%
fish roe 2.5 1.43 47%
pork liver 2.3 1.65 59%
salmon 2.2 1.56 52%
cabbage 3.3 0.23 55%
chayote 3.2 0.24 41%
sturgeon 2.3 1.35 49%
beef kidney 2.1 1.57 52%
banana pepper 3.1 0.27 36%
radishes 3.2 0.16 43%
egg yolk 1.1 2.75 18%
fish liver -0.1 4.24 9%
mustard greens 3.1 0.27 36%
lamb kidney 2.3 1.12 52%
beets 2.9 0.43 70%
jalapeno peppers 2.9 0.27 37%
eggplant 2.9 0.25 35%
butternut squash 2.8 0.45 75%
abalone 1.6 1.89 57%
onions 2.7 0.32 65%

macronutrients

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

protein

Mattias’s protein intake is 3.24g/kg LBM or 206g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 2.1g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted 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. Lower levels can be beneficial is you require therapeutic ketosis for conditions such as epilepsy, cancer, Alzheimer’s and dementia.

The table below shows how Mattias’s current protein intake compares to these accepted 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
strength athlete 24% 1.8 114
maximum 35% 2.7 239
Mattias 36% 3.24 206

macro targets

Mattias should consume at least 114g of protein per day.

Mattias’s fat intake should range between 25 and 169g/day.

Mattias’s maximum recommended carbohydrate intake is 120g per day given his goal of athletic performance.

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.

macros lower limit upper limit
protein (g) 114 239
fat (g) 25 169
carbs (g) 0 120
energy (calories) 1686 2338

Mattias’s focus should be on maximising the nutrient dense foods and meals noted in this report, however these macronutrient targets will also be a useful guide to make sure he is on the right track.

net carbs, insulin load, insulinogenic calories

Mattias’s food diary indicates he is eating 2349 calories per day with an insulin load of 264g/day and with 45% insulinogenic calories. His basal metabolic rate (BMR) is 2125 calories per day to support weight maintenance at rest.

The percentage of insulinogenic calories is the proportion of food that will require insulin to metabolise. This is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet compromise nutrient density.

The insulin load is an indication of the amount of insulin your pancreas will need to produce to metabolise the food. Insulin load is similar to the % insulinogenic calories metric, but it considers serving size.

insulin load (g) = 0.56 x protein (g) + carbohydrate (g) –fibre (g)

The table below shows the % insulinogenic and insulin load (based on Mattias’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 24% 150 69
LCHF 25% 156 63
therapeutic keto 15% 94 31
Mattias 45% 264 149

daily nutrient score

The chart below shows a comparison of the nutrient density of Mattias’s food log based on the harder to find 50% of the essential nutrients. Mattias’s most nutrient dense day is September 20 2018 while his least nutrient-dense day is June 29 2018.

best and worst days

Mattias’s food diary for the best and worst days are shown below for comparison. Mattias 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)
Broccoli, Cooked from Frozen 74
Kale, Cooked from Frozen 27
Spinach, Cooked from Frozen 17
Seaweed Salad 39
Cottage Cheese, 1% Fat 72
Egg Whites Only, Cooked 52
Chicken, Roasting, Meat Only, Cooked, Roasted 401
Tomato Raw, Includes Cherry, Grape, Roma 18
Apple, Fresh, With Skin 52
Salmon, Atlantic, Wild, Cooked 437
Broccoli, Cooked from Frozen 70
Spinach, Cooked from Frozen 51
Eggs, Cooked 81
Cucumber, Raw, With Peel 20
Seaweed Salad 26
Pear, Fresh 57
Quark 127
Strawberries, Frozen, Unsweetened 35
Optimum Nutrition, Gold Standard 100% Casein, Chocolate Supreme 176
Kaizen ,100% Whey Isolate, Vanilla Ice Cream 38
Milk, Skim, Fat Free 51
Blackberries, Frozen, Unsweetened 32

Worst Day

food name energy (kcal)
Avocado, Black Skin, California Type 232
Shrimp, canned, drained 50
Caviar 58
Mayonnaise, Store Bought 102
Eggs, Cooked 82
Kefir 65
Pumpkin or Squash Seeds, Shelled, Unsalted 121
Lindt, Supreme Dark Chocolate, 90% Cocoa Solids 102
Whipping Cream, Not Whipped 58
Spinach, Cooked from Frozen 44
Broccoli, Cooked from Frozen 39
Avocado, Black Skin, California Type 167
Sun-Dried Tomato, Dry Pack 21
Creme Fraiche 204
Goat Cheese, Soft 79
Mattias högrevsburgare 195
Mayonnaise, Store Bought 61
Fish Oil, Cod Liver 41
Parmesan Cheese, Fresh, Hard 110
Walnuts 78
Mattias högrevsburgare 344
Sun-Dried Tomato, Dry Pack 46
Eggs, Cooked 78
Mayonnaise, Store Bought 82
Nuts, macademia (bushnuts, queensland), oil roasted 467
Lindt, Supreme Dark Chocolate, 90% Cocoa Solids 227

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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