Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Matthew 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
1.6
Zinc : Copper
3.8
Potassium : Sodium
1.3
Calcium : Magnesium
3.2
Iron : Copper
5.0
Calcium : Phosphorus
0.8

other considerations

You also indicated that you have fatigue, hypothyroidism, low testosterone. According to the micronutrient meta analysis, here are the nutrients that you might be lacking when having fatigue, hypothyroidism, low testosterone:

  • Vitamin B-6
  • Vitamin B-12
  • Thiamin (B1)
  • Riboflavin (B2)
  • Niacin (B3)
  • Pantothenic acid (B5)
  • Folate
  • Zinc
  • Magnesium
  • Selenium
  • Cystine
  • 18:3 n-3 c
  • Vitamin A
  • Vitamin C
  • Vitamin E
  • Vitamin D
  • Copper
  • Choline
  • Vitamin K

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Matthew’s diet is not providing in large quantities. The table below shows the nutrients that Matthew is not achieving more than 300% of the DRI 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: fatigue, hypothyroidism, low testosterone.

nutrient % DRI prioritize
Sodium 45%
Vitamin D 46%
Potassium 61%
Thiamin (B1) 65%
Magnesium 72%
Zinc 102%
Vitamin E 104%
Vitamin B6 112%
Folate 113%
Calcium 114%
Phosphorus 114%
Niacin (B3) 119%
Panto Acid (B5) 133%

optimal foods for you

The foods listed below will provide Matthew with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss (insulin sensitive). 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
coriander 14.1 0.23 30%
asparagus 13.2 0.22 50%
chicory greens 12.9 0.23 23%
watercress 12.2 0.11 65%
spinach 12.2 0.23 49%
endive 11.9 0.17 7%
broccoli 11.1 0.35 50%
parsley 11.0 0.36 48%
seaweed (laver) 11.0 0.35 80%
beet greens 10.8 0.22 35%
lettuce 10.6 0.15 50%
okra 10.6 0.22 50%
arugula 10.4 0.25 45%
white mushroom 10.2 0.22 65%
chard 10.1 0.19 51%
portabella mushrooms 10.2 0.29 55%
chives 10.1 0.30 48%
yeast extract spread 11.3 1.85 59%
celery 9.9 0.18 50%
chinese cabbage 9.9 0.12 54%
escarole 9.8 0.19 24%
banana pepper 9.8 0.27 36%
shiitake mushroom 9.9 0.39 58%
mustard greens 9.7 0.27 36%
radicchio 9.6 0.23 68%
zucchini 9.6 0.17 40%
amaranth leaves 9.5 0.21 86%
cauliflower 9.3 0.25 50%
red peppers 8.6 0.31 40%
summer squash 8.4 0.19 45%
jalapeno peppers 8.0 0.27 37%
mung beans 7.9 0.19 74%
butternut squash 8.0 0.45 75%
turnip greens 7.5 0.29 44%
spirulina 7.4 0.26 70%
alfalfa 7.4 0.23 19%
radishes 7.3 0.16 43%
veal liver 8.6 1.92 55%
chicken liver 8.4 1.72 50%
winter squash 7.2 0.40 69%
pumpkin 7.0 0.20 76%
brussel sprouts 7.1 0.42 50%
eggplant 6.9 0.25 35%
chayote 6.8 0.24 41%
pickles 6.7 0.12 40%
cucumber 6.7 0.12 40%
cabbage 6.7 0.23 55%
seaweed (wakame) 6.9 0.45 79%
peas 6.9 0.42 65%
kale 6.7 0.28 60%
seaweed (kelp) 6.8 0.43 77%
beef liver 7.8 1.75 60%
pinto beans 6.4 0.22 83%
artichokes 6.4 0.47 49%
sauerkraut 6.2 0.19 39%
turkey liver 7.4 1.89 47%
onions 6.1 0.32 65%
halibut 6.5 1.11 66%
red cabbage 5.8 0.29 55%
crab 6.0 0.83 71%
collards 5.6 0.33 37%
salmon 6.4 1.56 52%
turnips 5.2 0.21 51%
lamb liver 6.3 1.68 48%
pork liver 6.3 1.65 59%
snap beans 5.0 0.15 58%
lamb kidney 5.7 1.12 52%
carrots 4.9 0.41 64%
celeriac 4.8 0.42 72%
trout 5.4 1.68 45%
lobster 4.7 0.89 71%
sturgeon 4.9 1.35 49%
beets 4.0 0.43 70%
fish roe 4.6 1.43 47%
chicken breast 4.6 1.48 60%
soybeans (sprouted) 4.0 0.81 49%
rhubarb 3.5 0.21 55%
mollusks conch 4.3 1.30 54%
pollock 4.0 1.11 69%
coconut water 3.3 0.19 66%
veal 4.2 1.51 65%
pork chops 4.4 1.74 54%
blackberries 3.2 0.43 27%
leeks 3.3 0.61 83%
turnips 3.0 0.22 61%
crayfish 3.3 0.82 67%
rockfish 3.5 1.09 66%
white fish 3.3 1.08 70%
cantaloupe 2.7 0.34 70%
haddock 3.3 1.16 71%
octopus 3.5 1.64 71%
pork shoulder 3.5 1.62 56%
beef kidney 3.4 1.57 52%
edamame 3.1 1.21 41%
cod 4.4 2.90 71%
boysenberries 2.4 0.50 54%
sirloin steak (lean) 3.3 1.77 57%
tuna 3.4 1.84 52%
lemongrass 2.6 0.99 93%
anchovy 3.5 2.10 44%

macronutrients

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

protein

Matthew’s protein intake is 2.98g/kg LBM or 184g/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 Matthew’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 50
typical 16% 1.2 74
strength athlete 24% 1.8 111
maximum 35% 2.7 234
Matthew 49% 2.98 184

macro targets

Based on Matthew’s current body fat he could theoretically run at an energy deficit of 467 calories per day without risk of losing excessive lean body mass.

Hence, he should not target a rate of fat loss of more than 0.42 kg (0.93 lbs) per week or an energy intake of less than 1616 calories per day.

This would represent a 22% energy deficit. He is also targeting a minimum deficit of 15%, hence he should try to not consume more than 1771 calories per day. Matthew should target a minimum protein intake of 111 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Matthew should consume at least 111g of protein per day.

Matthew’s fat intake should range between 25 and 128g/day.

Matthew’s maximum recommended carbohydrate intake is 117g per day given his goal of weight loss (insulin sensitive).

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) 111 234
fat (g) 25 128
carbs (g) 0 117
energy (calories) 1616 1771

Matthew’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

Matthew’s food diary indicates he is eating 1535 calories per day with an insulin load of 141g/day and with 37% insulinogenic calories. His basal metabolic rate (BMR) is 2083 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 Matthew’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
Matthew 37% 141 38

daily nutrient score

The chart below shows a comparison of the nutrient density of Matthew’s food log based on the harder to find 50% of the essential nutrients. Matthew’s most nutrient dense day is December 03 2018 while his least nutrient-dense day is September 23 2018.

best and worst days

Matthew’s food diary for the best and worst days are shown below for comparison. Matthew 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)
Coffee, decaf, Prepared From Instant 17
Raw Egg, Yolk 135
NutraKey, ISO Optima, Vanilla Cake Batter 330
Spinach, Raw 37
Chicken Thigh, Skin Removed Before Cooking 249
Beef, Short Loin, Porterhouse Steak, Separable Lean Only, Trimmed To 0" Fat, Choice, Cooked, Broiled 286
Eggs, Cooked 136
Mackerel, Canned, Drained 131
Broccoli, Cooked from Frozen 27
Cauliflower, Cooked from Frozen 23
Salmon, Sockeye Red, Canned, Drained 154

Worst Day

food name energy (kcal)
Zucchini, Cooked from Fresh 72
Organic Valley, Large Brown Egg with Omega 3, Raw, Free Range, Organic 180
Egg Yolks, Cooked 141
bruschetta 47
Brunswick, Sardines, Hot Peppers 150
180 Nutrition, Superfood Protein Blend, Coconut 317
Coconut Milk, Plain or Original, Fortified, Unsweetened 86
Raspberries, Frozen, Unsweetened 44
Byron bay macadamia toasted paleo granola 306
Avocado, Black Skin, California Type 227
Emporium, Dutch Maasdam Slices 186

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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