Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Carol 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 with a low insulin load diet.

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

supplements

The supplements listed below will provide Carol 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
0.0
Zinc : Copper
9.9
Potassium : Sodium
1.1
Calcium : Magnesium
0.8
Iron : Copper
12.7
Calcium : Phosphorus
0.8

nutrients to prioritise

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

nutrient % DRI prioritize
Thiamin (B1) 48%
Manganese 52%
Iron 56%
Calcium 68%
Folate 68%
Phosphorus 71%
Panto Acid (B5) 81%
Sodium 81%
Potassium 93%
Copper 99%
Vitamin E 99%
Niacin (B3) 104%
Riboflavin (B2) 104%

optimal foods for you

The foods listed below will provide Carol with the nutrients that she is currently not getting in large amounts while also aligning with her 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 10.5 0.17 7%
coriander 11.9 0.23 30%
chicory greens 10.2 0.23 23%
escarole 9.0 0.19 24%
spinach 11.4 0.23 49%
asparagus 11.1 0.22 50%
beet greens 9.3 0.22 35%
basil 10.4 0.23 47%
watercress 11.3 0.11 65%
yeast extract spread 11.4 1.85 59%
seaweed (laver) 12.1 0.35 80%
alfalfa 5.3 0.23 19%
lettuce 8.4 0.15 50%
broccoli 8.6 0.35 50%
arugula 8.0 0.25 45%
banana pepper 6.8 0.27 36%
mustard greens 6.5 0.27 36%
parsley 7.7 0.36 48%
zucchini 6.7 0.17 40%
celery 7.5 0.18 50%
red peppers 6.6 0.31 40%
portabella mushrooms 8.1 0.29 55%
dill (fresh) 8.6 0.43 59%
chard 7.5 0.19 51%
chives 6.9 0.30 48%
okra 7.1 0.22 50%
white mushroom 8.5 0.22 65%
chicken liver 7.9 1.72 50%
lamb liver 7.7 1.68 48%
chinese cabbage 7.2 0.12 54%
cucumber 5.5 0.12 40%
pickles 5.5 0.12 40%
paprika 6.0 2.82 27%
eggplant 5.0 0.25 35%
cauliflower 6.6 0.25 50%
jalapeno peppers 5.0 0.27 37%
wheat bran 6.5 2.16 38%
turnip greens 5.6 0.29 44%
shiitake mushroom 7.1 0.39 58%
turkey liver 6.9 1.89 47%
spirulina 8.1 0.26 70%
lamb kidney 6.6 1.12 52%
blackberries 3.0 0.43 27%
radicchio 7.2 0.23 68%
summer squash 4.7 0.19 45%
chayote 4.2 0.24 41%
collards 3.8 0.33 37%
veal liver 6.9 1.92 55%
brussel sprouts 5.1 0.42 50%
radishes 4.2 0.16 43%
avocado 1.2 1.60 8%
curry powder 3.0 3.25 13%
beef liver 6.8 1.75 60%
seaweed (wakame) 8.0 0.45 79%
sauerkraut 3.1 0.19 39%
thyme 4.1 2.76 34%
amaranth leaves 7.7 0.21 86%
pork liver 5.7 1.65 59%
raspberries 1.7 0.52 30%
olives -0.7 1.45 3%
liver sausage 1.7 3.31 13%
artichokes 3.6 0.47 49%
beef kidney 4.6 1.57 52%
pumpkin 6.2 0.20 76%
sage 2.9 3.15 26%
kale 4.5 0.28 60%
cabbage 4.0 0.23 55%
mung beans 5.9 0.19 74%
cloves 3.4 2.74 35%
snap beans 4.0 0.15 58%
sunflower seeds 3.0 5.46 15%
fish roe 3.5 1.43 47%
onions 4.6 0.32 65%
lamb brains 1.3 1.54 27%
beef brains 0.8 1.51 22%
marjoram 2.6 2.71 31%
edamame 2.5 1.21 41%
peas 4.5 0.42 65%
red cabbage 3.2 0.29 55%
turnips 2.6 0.21 51%
rhubarb 3.0 0.21 55%
winter squash 4.6 0.40 69%
seaweed (kelp) 5.3 0.43 77%
ham 0.9 1.49 29%
butternut squash 5.0 0.45 75%
soybeans (sprouted) 2.4 0.81 49%
egg yolk 0.3 2.75 18%
liverwurst 0.5 3.26 16%
trout 2.5 1.68 45%
tarragon 5.2 2.95 62%
whole egg 0.6 1.43 30%
boysenberries 2.5 0.50 54%
anchovy 2.5 2.10 44%
mussel 3.6 0.86 63%
carrots 3.4 0.41 64%
strawberries 1.6 0.32 49%
fish liver -0.2 4.24 9%
lamb heart 2.2 1.61 48%
turkey heart 2.1 1.74 47%
mackerel -0.7 3.05 14%

macronutrients

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

protein

Carol’s protein intake is 2.0g/kg LBM or 89g/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 Carol’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 18
RDI/sedentary ~11% 0.8 36
typical ~16% 1.2 54
minimum nutrient optimiser ~24% 1.8 81
Carol 28% 1.99 89

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. Carol’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) 81 165
fat (g) 18 90
carbs (g) 0 85
energy (calories) 484 1250

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

Carol’s food diary indicates she is eating 1491 calories per day with an insulin load of 76g/day and with 20% 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 Carol’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
Carol 20% 76 26

daily nutrient score

The chart below shows a comparison of the nutrient density of Carol’s food log based on the harder to find 50% of the essential nutrients. Carol’s most nutrient dense day is January 09 2019 while her least nutrient-dense day is July 09 2018.

best and worst days

Carol’s food diary for the best and worst days are shown below for comparison. Carol 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)
Daily Summary 100

Worst Day

food name energy (kcal)
Beet & Goat Chees Salad 230
Chicken Breast, Skin Removed Before Cooking 197
Lindt, 85% Dark Chocolate 467
Kirkland Signature, Bacon 690
Eggs, Cooked 155
Kraft, Shredded Sharp Cheddar Cheese 110
Whisps, Parmesan Cheese Crisps 75

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes