Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Floyd 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 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 Floyd’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
8.3
Zinc : Copper
18.5
Potassium : Sodium
1.4
Calcium : Magnesium
3.3
Iron : Copper
13.8
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Floyd’s current diet is not providing in large quantities. The table below shows the nutrients that Floyd 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
Manganese 40%
Sodium 40%
Vitamin D 40%
Magnesium 48%
Potassium 58%
Folate 75%
Calcium 79%
Thiamin (B1) 79%
Vitamin E 85%
Copper 86%
Omega-3 96%
Zinc 106%
Iron 118%

optimal foods for you

The foods listed below will provide Floyd with the nutrients that he is currently not getting in large amounts while also aligning with his 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 9.7 0.17 7%
chicory greens 10.7 0.23 23%
coriander 10.4 0.23 30%
basil 11.7 0.23 47%
spinach 11.4 0.23 49%
escarole 7.9 0.19 24%
beet greens 8.9 0.22 35%
asparagus 9.5 0.22 50%
zucchini 8.0 0.17 40%
chard 8.6 0.19 51%
mustard greens 7.1 0.27 36%
turnip greens 7.6 0.29 44%
watercress 9.7 0.11 65%
alfalfa 4.6 0.23 19%
arugula 7.3 0.25 45%
lettuce 7.7 0.15 50%
parsley 7.5 0.36 48%
summer squash 7.0 0.19 45%
chives 7.2 0.30 48%
curry powder 5.5 3.25 13%
cloves 7.3 2.74 35%
banana pepper 5.7 0.27 36%
okra 6.9 0.22 50%
radicchio 8.6 0.23 68%
broccoli 6.7 0.35 50%
dill (fresh) 7.4 0.43 59%
paprika 5.6 2.82 27%
chinese cabbage 6.5 0.12 54%
sauerkraut 4.7 0.19 39%
seaweed (wakame) 9.2 0.45 79%
eggplant 4.2 0.25 35%
blackberries 3.5 0.43 27%
jalapeno peppers 4.4 0.27 37%
seaweed (laver) 9.0 0.35 80%
celery 5.6 0.18 50%
edamame 5.4 1.21 41%
wheat bran 5.6 2.16 38%
red peppers 4.4 0.31 40%
thyme 5.5 2.76 34%
mackerel 3.3 3.05 14%
fish roe 5.7 1.43 47%
cauliflower 5.1 0.25 50%
sage 4.6 3.15 26%
marjoram 4.6 2.71 31%
yeast extract spread 7.0 1.85 59%
amaranth leaves 8.7 0.21 86%
artichokes 5.0 0.47 49%
collards 3.5 0.33 37%
cucumber 3.6 0.12 40%
pickles 3.6 0.12 40%
kale 5.9 0.28 60%
portabella mushrooms 5.3 0.29 55%
radishes 3.8 0.16 43%
lamb liver 5.3 1.68 48%
spirulina 6.6 0.26 70%
snap beans 5.0 0.15 58%
mollusks conch 5.3 1.30 54%
avocado 0.5 1.60 8%
brussel sprouts 4.2 0.42 50%
chayote 3.0 0.24 41%
caviar 3.8 2.64 33%
olives -0.4 1.45 3%
onions 5.4 0.32 65%
raspberries 1.7 0.52 30%
white mushroom 5.3 0.22 65%
trout 4.1 1.68 45%
cabbage 4.0 0.23 55%
beef brains 1.1 1.51 22%
mussel 5.0 0.86 63%
oysters 4.6 1.02 59%
sardine 3.0 2.08 38%
red cabbage 3.5 0.29 55%
soybeans (sprouted) 3.2 0.81 49%
rhubarb 3.3 0.21 55%
sturgeon 3.4 1.35 49%
turnips 2.8 0.21 51%
sweetbread 0.7 3.18 12%
shiitake mushroom 3.6 0.39 58%
lamb brains 1.1 1.54 27%
salmon 3.6 1.56 52%
winter squash 4.6 0.40 69%
anchovy 3.0 2.10 44%
pumpkin 5.1 0.20 76%
tarragon 5.6 2.95 62%
flounder 3.5 0.86 57%
trout 4.3 3.82 45%
butternut squash 5.1 0.45 75%
caraway seed 1.8 3.33 27%
herring 1.9 2.17 36%
pepper 4.4 2.51 57%
seaweed (kelp) 5.0 0.43 77%
crayfish 4.2 0.82 67%
strawberries 1.9 0.32 49%
mung beans 4.5 0.19 74%
sunflower seeds 1.8 5.46 15%
crab 4.6 0.83 71%
hazelnuts 1.8 6.29 10%
coconut water 3.5 0.19 66%
lamb kidney 2.5 1.12 52%
poppy seeds 1.6 5.25 17%

macronutrients

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

protein

Floyd’s protein intake is 2.1g/kg LBM or 115g/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 Floyd’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 22
RDI/sedentary ~11% 0.8 44
typical ~16% 1.2 66
minimum nutrient optimiser ~24% 1.8 99
Floyd 30% 2.10 115

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. Floyd’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) 99 238
fat (g) 22 130
carbs (g) 0 104
energy (calories) 1312 1796

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

Floyd’s food diary indicates he is eating 1579 calories per day with an insulin load of 91g/day and with 23% 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 Floyd’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
Floyd 23% 91 27

daily nutrient score

The chart below shows a comparison of the nutrient density of Floyd’s food log based on the harder to find 50% of the essential nutrients. Floyd’s most nutrient dense day is January 16 2019 while his least nutrient-dense day is December 14 2018.

best and worst days

Floyd’s food diary for the best and worst days are shown below for comparison. Floyd 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)
Turkey Breast, Skin Removed Before Cooking 250
Cauliflower, Cooked from Frozen 34
Broccoli, Cooked From Fresh 55
Coffee, Prepared From Grounds 5
Eggs, Cooked 233
Bacon, Pork 75
Mustard Greens, Cooked from Fresh 29
Coconut Oil 122

Worst Day

food name energy (kcal)
Coffee, Prepared From Grounds 5
Eggs, Cooked 388
Kefir 159
Pork Ribs, Country Style, Fresh, Visible Fat Eaten 229
Coconut Oil 122
Equate, Isolate, Whey Protein, Chocolate 300
Coconut Flour 60
Hot Dog, Beef, Kosher 536

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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