Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Allison 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 and being paleo.

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

supplements

The supplements listed below will provide Allison 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
3.6
Zinc : Copper
9.7
Potassium : Sodium
0.7
Calcium : Magnesium
5.0
Iron : Copper
30.7
Calcium : Phosphorus
1.6

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Allison’s current diet is not providing in large quantities. The table below shows the nutrients that Allison 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: high estrogen, fatigue, hypothyroidism, methylation, low testosterone, headaches.

nutrient % DRI prioritize
Vitamin D 42%
Manganese 44%
Copper 52%
Phosphorus 52%
Magnesium 53%
Vitamin E 55%
Zinc 62%
Iron 72%
Valine 92%
Potassium 93%
Calcium 100%
Leucine 100%
Methionine 102%

optimal foods for you

The foods listed below will provide Allison with the nutrients that she is currently not getting in large amounts while also aligning with her 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
watercress 13.2 0.11 65%
spinach 12.8 0.23 49%
seaweed (laver) 10.8 0.35 80%
turnip greens 10.4 0.29 44%
amaranth leaves 9.8 0.21 86%
flounder 10.2 0.86 57%
fish roe 10.6 1.43 47%
chard 9.4 0.19 51%
halibut 9.9 1.11 66%
crayfish 9.6 0.82 67%
rockfish 9.5 1.09 66%
spirulina 8.8 0.26 70%
crab 9.2 0.83 71%
pollock 9.3 1.11 69%
perch 8.9 0.96 62%
asparagus 8.2 0.22 50%
cod 10.2 2.90 71%
sturgeon 8.8 1.35 49%
salmon 8.9 1.56 52%
white fish 8.3 1.08 70%
beef tripe 8.2 1.03 55%
trout 8.7 1.68 45%
whiting 8.3 1.16 66%
coriander 7.5 0.23 30%
haddock 8.2 1.16 71%
endive 7.4 0.17 7%
lobster 7.9 0.89 71%
beet greens 7.3 0.22 35%
chinese cabbage 7.1 0.12 54%
shrimp 8.0 1.19 69%
chicory greens 7.0 0.23 23%
portabella mushrooms 7.1 0.29 55%
mussel 7.5 0.86 63%
white mushroom 6.9 0.22 65%
mustard greens 6.8 0.27 36%
lettuce 6.7 0.15 50%
alfalfa 6.7 0.23 19%
clam 7.5 1.42 73%
starfish 7.3 1.15 61%
parsley 6.6 0.36 48%
chives 6.5 0.30 48%
lamb kidney 7.1 1.12 52%
lamb sweetbread 7.1 1.44 43%
arugula 6.0 0.25 45%
seaweed (wakame) 6.1 0.45 79%
octopus 7.0 1.64 71%
broccoli 6.0 0.35 50%
orange roughy 6.5 1.05 70%
scallop 6.4 1.11 77%
molluscs 6.1 0.69 77%
beef liver 6.9 1.75 60%
veal 6.5 1.51 65%
lamb lungs 6.1 0.95 58%
tuna 6.8 1.84 52%
zucchini 5.4 0.17 40%
beef kidney 6.4 1.57 52%
escarole 5.3 0.19 24%
chicken liver 6.5 1.72 50%
lamb liver 6.4 1.68 48%
kale 5.2 0.28 60%
anchovy 6.7 2.10 44%
chicken breast 6.2 1.48 60%
welk 7.1 2.75 82%
sardine 6.6 2.08 38%
pork chops 6.2 1.74 54%
beef roast 6.2 1.78 48%
leg ham 6.0 1.65 56%
ground beef (lean) 5.8 1.44 60%
radicchio 4.8 0.23 68%
veal liver 6.1 1.92 55%
pork shoulder 5.8 1.62 56%
okra 4.6 0.22 50%
beef heart 5.9 1.79 52%
bison 5.8 1.71 53%
sirloin steak (lean) 5.8 1.77 57%
banana pepper 4.6 0.27 36%
shiitake mushroom 4.7 0.39 58%
rib eye fillet 5.8 1.99 45%
ground pork 5.6 1.85 54%
lamb heart 5.4 1.61 48%
pork liver 5.4 1.65 59%
mung beans 4.2 0.19 74%
porterhouse steak (fat trimmed) 5.2 1.45 50%
cauliflower 4.1 0.25 50%
summer squash 4.0 0.19 45%
artichokes 4.1 0.47 49%
lemongrass 4.5 0.99 93%
chicken drumstick 4.9 1.49 47%
soybeans (sprouted) 4.1 0.81 49%
lamb shank 5.0 1.96 48%
veal loin 4.8 1.75 48%
top round steak 5.0 2.09 56%
chuck steak 4.9 1.94 51%
rhubarb 3.5 0.21 55%
pinto beans 3.5 0.22 83%
pumpkin 3.4 0.20 76%
collards 3.5 0.33 37%
oysters 4.1 1.02 59%
mollusks conch 4.3 1.30 54%
snap beans 3.3 0.15 58%

macronutrients

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

protein

Allison’s protein intake is 1.8g/kg LBM or 101g/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 Allison’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 23
RDI/sedentary ~11% 0.8 46
typical ~16% 1.2 69
minimum nutrient optimiser ~24% 1.8 103
Allison 36% 1.77 101

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. Allison’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) 103 220
fat (g) 23 120
carbs (g) 0 108
energy (calories) 1210 1663

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

Allison’s food diary indicates she is eating 1161 calories per day with an insulin load of 106g/day and with 37% 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 Allison’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
Allison 37% 106 49

daily nutrient score

The chart below shows a comparison of the nutrient density of Allison’s food log based on the harder to find 50% of the essential nutrients. Allison’s most nutrient dense day is January 06 2019 while her least nutrient-dense day is January 05 2019.

best and worst days

Allison’s food diary for the best and worst days are shown below for comparison. Allison 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, Prepared From Grounds 12
Nutpods, Nature's Dairy Free Creamer, Original, Unsweetened 50
Easy Whole30 Breakfast Recipe 364
Drinkade 5
Mung Bean Sprouts 30
Escarole, Raw 6
Starkist, Chunk Light Tuna In Water 160
Frito-lay Company, Deluxe Mixed Nuts 180
Beef steak, round tip, no visible fat eaten 363
Mushrooms, Raw 21
Carrington, Organic Ghee 65
Strawberries, Fresh 49
Good Karma, Unsweetened Flax Milk 25

Worst Day

food name energy (kcal)
Jimmy John's Gargantuan Unwich 705
Starbuck's, americano, caffe, venti 25
Soy Milk, Plain or Original, Unsweetened, Ready-to-Drink, Fortified 18
Good Karma, Unsweetened Flax Milk 6
Coffee, Prepared From Grounds 12
Nutpods, Nature's Dairy Free Creamer, Original, Unsweetened 40
RX Bar, Protein Bar, Mixed Berry 210
Easy Whole30 Breakfast Recipe 364
Swanson, Chicken Broth 10
KAL, Nutritional Yeast Flakes 26
Good Karma, Unsweetened Flax Milk 25
PC Organics, Almond Milk, Vanilla, Unsweetened, Fortified 45

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes