Nutrition Fingerprint

recommended approach

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

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

supplements

The supplements listed below will provide Julie 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
2.4
Zinc : Copper
10.6
Potassium : Sodium
2.2
Calcium : Magnesium
2.7
Iron : Copper
14.2
Calcium : Phosphorus
0.7

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 38%
Sodium 39%
Iron 74%
Calcium 81%
Magnesium 81%
Manganese 83%
Potassium 92%
Phosphorus 95%
Copper 117%
Folate 121%
Zinc 153%
Selenium 186%
Omega-3 188%

optimal foods for you

The foods listed below will provide Julie 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
spinach 5.8 0.23 49%
amaranth leaves 5.6 0.21 86%
basil 5.4 0.23 47%
wheat bran 5.9 2.16 38%
dill (fresh) 5.2 0.43 59%
seaweed (wakame) 4.9 0.45 79%
asparagus 4.7 0.22 50%
endive 4.4 0.17 7%
coriander 4.4 0.23 30%
mollusks conch 4.6 1.30 54%
chicory greens 4.2 0.23 23%
mussel 4.4 0.86 63%
lettuce 4.2 0.15 50%
chinese cabbage 4.0 0.12 54%
chives 4.0 0.30 48%
arugula 3.9 0.25 45%
yeast extract spread 4.3 1.85 59%
okra 3.7 0.22 50%
escarole 3.6 0.19 24%
portabella mushrooms 3.6 0.29 55%
rockfish 3.8 1.09 66%
watercress 3.4 0.11 65%
flounder 3.6 0.86 57%
seaweed (kelp) 3.5 0.43 77%
halibut 3.7 1.11 66%
pollock 3.6 1.11 69%
parsley 3.4 0.36 48%
white mushroom 3.3 0.22 65%
turnip greens 3.2 0.29 44%
chicken liver 3.7 1.72 50%
snap beans 3.1 0.15 58%
turkey liver 3.6 1.89 47%
alfalfa 3.0 0.23 19%
fish roe 3.3 1.43 47%
chard 2.9 0.19 51%
zucchini 2.8 0.17 40%
oat bran 3.6 2.46 65%
caviar 3.6 2.64 33%
broccoli 2.8 0.35 50%
beet greens 2.7 0.22 35%
radicchio 2.7 0.23 68%
lemongrass 2.9 0.99 93%
cauliflower 2.6 0.25 50%
celery 2.6 0.18 50%
crayfish 2.7 0.82 67%
beets 2.5 0.43 70%
artichokes 2.5 0.47 49%
cloves 3.3 2.74 35%
perch 2.7 0.96 62%
mung beans 2.4 0.19 74%
ginger 3.5 3.35 70%
summer squash 2.3 0.19 45%
haddock 2.7 1.16 71%
crab 2.6 0.83 71%
tarragon 3.3 2.95 62%
whiting 2.7 1.16 66%
shiitake mushroom 2.4 0.39 58%
pinto beans 2.3 0.22 83%
onions 2.3 0.32 65%
saffron 3.3 3.10 75%
seaweed (laver) 2.3 0.35 80%
salmon 2.7 1.56 52%
thyme 3.1 2.76 34%
cod 3.1 2.90 71%
edamame 2.5 1.21 41%
marjoram 3.0 2.71 31%
trout 3.3 3.82 45%
sauerkraut 2.0 0.19 39%
radishes 2.0 0.16 43%
brussel sprouts 2.1 0.42 50%
lobster 2.2 0.89 71%
cabbage 2.0 0.23 55%
mackerel 2.9 3.05 14%
sturgeon 2.3 1.35 49%
oysters 2.1 1.02 59%
welk 2.7 2.75 82%
curry powder 2.9 3.25 13%
pepper 2.6 2.51 57%
coconut water 1.7 0.19 66%
kefir (low fat) 1.8 0.41 64%
mustard greens 1.7 0.27 36%
sardine 2.3 2.08 38%
mustard seed 3.3 5.08 27%
pork liver 2.1 1.65 59%
white fish 1.9 1.08 70%
trout 2.1 1.68 45%
red cabbage 1.7 0.29 55%
soybeans (sprouted) 1.8 0.81 49%
beef tripe 1.9 1.03 55%
turmeric 2.5 3.12 61%
anchovy 2.2 2.10 44%
shrimp 1.8 1.19 69%
kale 1.5 0.28 60%
beef liver 2.0 1.75 60%
octopus 1.9 1.64 71%
collards 1.4 0.33 37%
lamb kidney 1.6 1.12 52%
banana pepper 1.3 0.27 36%
cowpeas 1.6 1.16 69%
sage 2.3 3.15 26%

macronutrients

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

protein

Julie’s protein intake is 1.9g/kg LBM or 109g/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 Julie’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 45
typical ~16% 1.2 68
minimum nutrient optimiser ~24% 1.8 102
Julie 34% 1.92 109

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. Julie’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) 102 198
fat (g) 23 108
carbs (g) 0 108
energy (calories) 833 1494

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

Julie’s food diary indicates she is eating 1310 calories per day with an insulin load of 118g/day and with 36% 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 Julie’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
Julie 36% 118 57

daily nutrient score

The chart below shows a comparison of the nutrient density of Julie’s food log based on the harder to find 50% of the essential nutrients. Julie’s most nutrient dense day is January 10 2019 while her least nutrient-dense day is February 11 2018.

best and worst days

Julie’s food diary for the best and worst days are shown below for comparison. Julie 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 981

Worst Day

food name energy (kcal)
there herb muffins 553
Tom & Luke, Peanut lover Snackballs, Cacao & Peanut Butter 126
Roast Beef, Rump, No Visible Fat Eaten 56

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes