Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Vincent 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.

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 Vincent’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
1.6
Zinc : Copper
15.1
Potassium : Sodium
1.6
Calcium : Magnesium
2.3
Iron : Copper
4.9
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Vincent’s current diet is not providing in large quantities. The table below shows the nutrients that Vincent is not getting more than 300% of the recommended daily intake from the diet and that are not contraindicated by the nutrient ratios above.

nutrient % DRI prioritize
Sodium 61%
Thiamin (B1) 81%
Vitamin D 96%
Magnesium 98%
Potassium 103%
Calcium 114%
Vitamin E 132%
Manganese 134%
Panto Acid (B5) 143%
Folate 173%
Phosphorus 178%
Niacin (B3) 182%
Vitamin B6 188%

optimal foods for you

The foods listed below will provide Vincent with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss . 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 14.3 0.23 30%
basil 13.7 0.23 47%
chicory greens 13.3 0.23 23%
spinach 13.2 0.23 49%
watercress 13.1 0.11 65%
asparagus 12.6 0.22 50%
endive 11.6 0.17 7%
seaweed (laver) 11.4 0.35 80%
lettuce 11.1 0.15 50%
beet greens 11.1 0.22 35%
broccoli 11.0 0.35 50%
dill (fresh) 11.0 0.43 59%
okra 10.6 0.22 50%
chard 10.5 0.19 51%
arugula 10.5 0.25 45%
amaranth leaves 10.2 0.21 86%
chinese cabbage 10.0 0.12 54%
chives 10.1 0.30 48%
parsley 10.2 0.36 48%
celery 10.0 0.18 50%
escarole 9.6 0.19 24%
mustard greens 9.7 0.27 36%
banana pepper 9.7 0.27 36%
zucchini 9.5 0.17 40%
white mushroom 9.5 0.22 65%
portabella mushrooms 9.5 0.29 55%
yeast extract spread 10.6 1.85 59%
cauliflower 9.3 0.25 50%
shiitake mushroom 9.3 0.39 58%
radicchio 9.0 0.23 68%
red peppers 8.5 0.31 40%
wheat bran 10.0 2.16 38%
summer squash 8.3 0.19 45%
seaweed (wakame) 8.3 0.45 79%
butternut squash 8.2 0.45 75%
turnip greens 7.9 0.29 44%
jalapeno peppers 7.8 0.27 37%
spirulina 7.6 0.26 70%
mung beans 7.4 0.19 74%
winter squash 7.4 0.40 69%
eggplant 7.2 0.25 35%
kale 7.2 0.28 60%
brussel sprouts 7.2 0.42 50%
radishes 6.9 0.16 43%
cabbage 6.9 0.23 55%
pumpkin 6.8 0.20 76%
pickles 6.7 0.12 40%
cucumber 6.7 0.12 40%
peas 7.0 0.42 65%
chayote 6.8 0.24 41%
chicken liver 7.7 1.72 50%
pinto beans 6.4 0.22 83%
alfalfa 6.4 0.23 19%
sauerkraut 6.3 0.19 39%
artichokes 6.4 0.47 49%
paprika 8.2 2.82 27%
collards 6.2 0.33 37%
tarragon 8.3 2.95 62%
red cabbage 5.9 0.29 55%
snap beans 5.8 0.15 58%
seaweed (kelp) 6.0 0.43 77%
onions 5.9 0.32 65%
halibut 6.4 1.11 66%
beef liver 6.8 1.75 60%
turkey liver 6.6 1.89 47%
salmon 6.3 1.56 52%
veal liver 6.6 1.92 55%
turnips 5.1 0.21 51%
carrots 4.9 0.41 64%
celeriac 4.7 0.42 72%
sage 6.8 3.15 26%
marjoram 6.4 2.71 31%
lamb kidney 5.0 1.12 52%
trout 5.4 1.68 45%
thyme 6.2 2.76 34%
lamb liver 5.3 1.68 48%
beets 4.2 0.43 70%
crab 4.4 0.83 71%
sturgeon 4.8 1.35 49%
rhubarb 3.9 0.21 55%
pork liver 4.9 1.65 59%
cloves 5.6 2.74 35%
soybeans (sprouted) 4.0 0.81 49%
coconut water 3.5 0.19 66%
lemongrass 4.1 0.99 93%
fish roe 4.4 1.43 47%
chicken breast 4.4 1.48 60%
blackberries 3.6 0.43 27%
leeks 3.7 0.61 83%
saffron 5.6 3.10 75%
mollusks conch 4.1 1.30 54%
pollock 3.9 1.11 69%
turnips 2.9 0.22 61%
mussel 3.4 0.86 63%
sweet potato 3.4 0.90 81%
rockfish 3.4 1.09 66%
boysenberries 2.8 0.50 54%
lobster 3.1 0.89 71%
white fish 3.2 1.08 70%
cantaloupe 2.6 0.34 70%

macronutrients

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

protein

Vincent’s protein intake is 2.8g/kg LBM or 171g/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 Vincent’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 25
RDI/sedentary ~11% 0.8 49
typical ~16% 1.2 74
minimum nutrient optimiser ~24% 1.8 111
Vincent 41% 2.77 171

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. Vincent’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) 111 211
fat (g) 25 115
carbs (g) 0 117
energy (calories) 1285 1594

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

Vincent’s food diary indicates he is eating 1713 calories per day with an insulin load of 188g/day and with 44% 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 Vincent’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
Vincent 44% 188 92

daily nutrient score

The chart below shows a comparison of the nutrient density of Vincent’s food log based on the harder to find 50% of the essential nutrients. Vincent’s most nutrient dense day is January 13 2019 while his least nutrient-dense day is December 24 2018.

best and worst days

Vincent’s food diary for the best and worst days are shown below for comparison. Vincent 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)
Basil, Fresh 14
Coriander Leaf, Fresh 32
Endive, Curly, Raw 11
Spinach, Raw 14
Greek Yogurt, Plain, Nonfat 177
Blueberries, Frozen, Unsweetened 66
Oyster, Canned, Drained 106
Broccoli, Cooked, Boiled, Drained, with Salt 50
Chicken Breast, Skin Eaten 188
Chewing Gum, Sugar Free 21
Eggs, Cooked 191
Heinz, Tomato Ketchup, No Sugar Added 50
Mackerel, Canned, Drained 396
Chard, Swiss, Raw 55
Chard, Swiss, Raw 73
Mackerel, Canned, Drained 432

Worst Day

food name energy (kcal)
Empire Chicken Burger 296
Heinz, Tomato Ketchup, No Sugar Added 30
Ocean Market, Tilapia Fillets 160
Avocado, Black Skin, California Type 341
Tomato Raw, Includes Cherry, Grape, Roma 18
Greek Yogurt, Plain, Nonfat 145
Blueberries, Frozen, Unsweetened 71
Persimmon, Fresh 140
Fried Pork Rinds 154

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes