Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Terry get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of nutrient dense maintenance.

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

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
7.9
Zinc : Copper
22.6
Potassium : Sodium
1.1
Calcium : Magnesium
6.8
Iron : Copper
19.1
Calcium : Phosphorus
0.8

nutrients to prioritise

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

nutrient % DRI prioritize
Manganese 12%
Vitamin D 29%
Thiamin (B1) 30%
Magnesium 33%
Omega-3 41%
Vitamin E 42%
Sodium 46%
Potassium 52%
Folate 54%
Vitamin K1 55%
Copper 90%
Riboflavin (B2) 107%
Phosphorus 111%

optimal foods for you

The foods listed below will provide Terry with the nutrients that he is currently not getting in large amounts while also aligning with his goal of nutrient dense maintenance. 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
spinach 15.4 0.23 49%
coriander 13.8 0.23 30%
chicory greens 13.5 0.23 23%
basil 14.2 0.23 47%
endive 12.5 0.17 7%
beet greens 12.9 0.22 35%
watercress 13.7 0.11 65%
escarole 10.4 0.19 24%
asparagus 11.4 0.22 50%
chard 11.5 0.19 51%
lettuce 10.7 0.15 50%
mustard greens 9.8 0.27 36%
turnip greens 9.9 0.29 44%
parsley 9.8 0.36 48%
chives 9.8 0.30 48%
radicchio 10.6 0.23 68%
seaweed (laver) 10.9 0.35 80%
thyme 7.5 2.76 34%
arugula 9.2 0.25 45%
yeast extract spread 8.9 1.85 59%
zucchini 9.0 0.17 40%
cloves 7.2 2.74 35%
seaweed (wakame) 10.0 0.45 79%
sage 6.2 3.15 26%
paprika 6.3 2.82 27%
cod liver oil 1.7 9.02 0%
dill (fresh) 8.8 0.43 59%
amaranth leaves 10.0 0.21 86%
broccoli 8.4 0.35 50%
curry powder 5.2 3.25 13%
lamb liver 7.3 1.68 48%
chinese cabbage 8.3 0.12 54%
kale 8.2 0.28 60%
okra 7.7 0.22 50%
spirulina 8.5 0.26 70%
marjoram 5.2 2.71 31%
tarragon 6.4 2.95 62%
summer squash 7.1 0.19 45%
wheat bran 5.7 2.16 38%
fish roe 6.5 1.43 47%
alfalfa 5.9 0.23 19%
onions 7.7 0.32 65%
portabella mushrooms 7.1 0.29 55%
celery 6.8 0.18 50%
collards 6.0 0.33 37%
hazelnut oil -0.3 8.84 0%
hazelnuts 1.5 6.29 10%
grapeseed oil -0.4 8.84 0%
white mushroom 7.1 0.22 65%
sunflower oil -0.4 8.84 0%
banana pepper 5.8 0.27 36%
trout 4.1 3.82 45%
almond butter 1.5 6.14 16%
edamame 5.3 1.21 41%
almonds 1.4 6.07 15%
mackerel 3.0 3.05 14%
brussel sprouts 5.9 0.42 50%
almond oil -0.9 8.84 0%
caviar 3.9 2.64 33%
walnuts 1.0 6.19 13%
sunflower seeds 1.4 5.46 15%
snap beans 6.0 0.15 58%
turmeric 4.4 3.12 61%
cauliflower 5.5 0.25 50%
pine nuts 0.2 6.73 11%
sesame butter 1.1 5.86 21%
mollusks conch 4.9 1.30 54%
pumpkin seeds 1.1 5.59 19%
poppy seeds 1.2 5.25 17%
cabbage 5.5 0.23 55%
pepper 4.3 2.51 57%
mayonnaise -0.6 7.17 2%
sauerkraut 4.7 0.19 39%
red peppers 4.7 0.31 40%
cucumber 4.8 0.12 40%
pickles 4.8 0.12 40%
pili nuts -0.5 7.19 7%
artichokes 4.9 0.47 49%
brazil nuts -0.1 6.59 9%
flax seed 0.6 5.34 12%
veal liver 4.3 1.92 55%
jalapeno peppers 4.4 0.27 37%
beef liver 4.5 1.75 60%
cumin 2.6 3.75 39%
mussel 5.1 0.86 63%
lamb kidney 4.5 1.12 52%
seaweed (kelp) 6.0 0.43 77%
turkey liver 3.8 1.89 47%
peanut oil -2.0 8.84 0%
eggplant 4.1 0.25 35%
trout 3.8 1.68 45%
mung beans 5.7 0.19 74%
shiitake mushroom 4.9 0.39 58%
mustard seed 1.0 5.08 27%
oysters 4.5 1.02 59%
soybean oil -2.3 8.84 0%
saffron 4.0 3.10 75%
pumpkin 5.6 0.20 76%
chicken liver 3.7 1.72 50%
sesame seeds -0.6 6.31 10%

macronutrients

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

protein

Terry’s protein intake is 1.73g/kg LBM or 129g/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 Terry’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 30
RDI/sedentary 11% 0.8 60
typical 16% 1.2 90
strength athlete 24% 1.8 134
maximum 35% 2.7 245
Terry 34% 1.73 129

macro targets

Terry should consume at least 134g of protein per day.

Terry’s fat intake should range between 30 and 161g/day.

Terry’s maximum recommended carbohydrate intake is 141g per day given his goal of nutrient dense maintenance.

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) 134 245
fat (g) 30 161
carbs (g) 0 141
energy (calories) 1754 2225

Terry’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

Terry’s food diary indicates he is eating 1526 calories per day with an insulin load of 91g/day and with 24% insulinogenic calories. His basal metabolic rate (BMR) is 2181 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 Terry’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
Terry 24% 91 18

daily nutrient score

The chart below shows a comparison of the nutrient density of Terry’s food log based on the harder to find 50% of the essential nutrients. Terry’s most nutrient dense day is January 22 2018 while his least nutrient-dense day is January 23 2018.

best and worst days

Terry’s food diary for the best and worst days are shown below for comparison. Terry 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)
Ken's, Lite Dressing, Topping & Spread, Creamy Caesar 155
Organics, Mixed Baby Spring Greens, Fresh 13
Avocado, Black Skin, California Type 237
Mushrooms, Cooked from Fresh 36
Hamburger or Ground Beef, 90% Lean 323
Saputo, Low Moisture Part Skim Mozzarella Cheese 162
Eggs, Cooked 229
Tuna, Canned, Light, Water Pack, No Salt, Drained 248
Butter, Salted 165
Colby Jack Cheese 372

Worst Day

food name energy (kcal)
Organics, Mixed Baby Spring Greens, Fresh 16
Ken's, Lite Dressing, Topping & Spread, Creamy Caesar 155
Chicken, Whole, Skin Removed Before Eating 372
Avocado, Black Skin, California Type 202
Saputo, Low Moisture Part Skim Mozzarella Cheese 162
Hamburger or Ground Beef, 90% Lean 400
Black Olives 22
Colby Jack Cheese 196
Sour Cream 137
Pace, Chunky Salsa, Mild 16
Green Bell Peppers, Raw 30
Beef Steak, Sirloin, No Visible Fat Eaten 112

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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