Nutrition Fingerprint

recommended approach

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

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

supplements

The supplements listed below will provide Alex with the nutrients that he is not getting enough of in the most cost effective manner until he is able to improve the nutrient density of his 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. 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
7.2
Zinc : Copper
3.4
Potassium : Sodium
5.7
Calcium : Magnesium
1.2
Iron : Copper
5.2
Calcium : Phosphorus
0.3

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 56%
Vitamin D 96%
Omega-3 124%

optimal foods for you

The foods listed below will provide Alex with the nutrients that he is currently not getting in large amounts while also aligning with his goal of bodybuilding. 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
cod liver oil 4.0 9.02 0%
trout 4.0 3.82 45%
rockfish 3.9 1.09 66%
salmon 4.0 1.56 52%
flounder 4.0 0.86 57%
trout 4.0 1.68 45%
fish roe 4.0 1.43 47%
sturgeon 3.7 1.35 49%
halibut 3.2 1.11 66%
mackerel 4.0 3.05 14%
white fish 3.0 1.08 70%
sardine 3.5 2.08 38%
whiting 3.0 1.16 66%
pollock 2.7 1.11 69%
perch 2.5 0.96 62%
caviar 2.6 2.64 33%
cod 1.6 2.90 71%
smelt 2.0 3.86 45%
anchovy 2.4 2.10 44%
herring 2.6 2.17 36%
seaweed (wakame) 1.8 0.45 79%
starfish 2.0 1.15 61%
tuna 2.0 1.84 52%
haddock 1.6 1.16 71%
mussel 1.8 0.86 63%
walnuts 1.8 6.19 13%
oysters 1.9 1.02 59%
lamb liver 1.8 1.68 48%
lobster 1.4 0.89 71%
lamb kidney 1.7 1.12 52%
kefir (low fat) 1.5 0.41 64%
chocolate milk (fat free) 0.8 0.67 91%
shrimp 1.2 1.19 69%
beef kidney 1.5 1.57 52%
seaweed (laver) 1.0 0.35 80%
non-fat yogurt 0.4 0.78 96%
octopus 0.8 1.64 71%
crab 1.0 0.83 71%
corn-starch -0.4 3.81 99%
mayonnaise type dressing 1.8 2.50 19%
zucchini 1.8 0.17 40%
cloves 1.4 2.74 35%
scallop 0.7 1.11 77%
white rice -0.4 3.65 95%
edamame 1.5 1.21 41%
candied fruit -0.4 3.22 98%
ranch dressing, reduced fat 1.3 1.96 41%
beef brains 1.8 1.51 22%
rice flour -0.4 3.66 92%
crayfish 0.9 0.82 67%
white flour -0.4 3.67 92%
buttermilk dressing 1.2 2.02 41%
lamb brains 1.7 1.54 27%
wheat flour -0.4 3.63 91%
molluscs 0.6 0.69 77%
egg noodles -0.2 3.84 83%
cornmeal -0.4 3.70 89%
clam 0.5 1.42 73%
ranch dressing, fat-free 0.2 1.19 84%
ginger 0.0 3.35 70%
dried apples -0.4 3.46 86%
garlic powder -0.4 3.31 86%
welk -0.2 2.75 82%
raisins -0.4 2.96 89%
corn flour, masa -0.4 3.63 82%
cornmeal, white -0.4 3.62 81%
cornmeal, yellow -0.4 3.62 81%
dried currants -0.4 2.83 88%
corn flour, whole yellow -0.4 3.61 81%
corn flour, whole-grain -0.4 3.61 81%
rye flour -0.4 3.49 81%
corn grain, yellow -0.4 3.65 79%
bulgur -0.4 3.42 81%
shallots -0.4 3.48 80%
pearled barley -0.4 3.52 78%
beef heart 0.6 1.79 52%
buckwheat -0.4 3.43 78%
lamb heart 0.7 1.61 48%
rye grain -0.4 3.38 77%
guten free pasta -0.3 1.79 90%
sprouted wheat -0.4 1.98 90%
egg noodles, enriched -0.4 4.75 64%
wheat, soft white -0.4 3.40 76%
poi -0.4 1.12 97%
navy beans 0.4 1.40 61%
Oats -0.4 3.89 70%
pickle relish -0.4 1.30 94%
barley, hulled -0.4 3.54 73%
kidney beans -0.4 3.37 74%
saffron -0.4 3.10 75%
summer squash 1.0 0.19 45%
black beans -0.4 3.41 73%
oat flour -0.4 4.04 67%
garbanzo beans -0.4 3.78 69%
whole egg 1.1 1.43 30%
rice noodles -0.4 1.08 93%
garlic -0.4 1.49 89%
lemongrass -0.4 0.99 93%
shiitake mushroom 0.6 0.39 58%
couscous -0.4 1.12 91%

macronutrients

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

protein

Alex’s protein intake is 4.49g/kg LBM or 312g/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 Alex’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 28
RDI/sedentary 11% 0.8 56
typical 16% 1.2 83
strength athlete 24% 1.8 125
maximum 35% 2.7 257
Alex 37% 4.49 312

macro targets

Alex should consume at least 125g of protein per day.

Alex’s fat intake should range between 28 and 181g/day.

Alex’s maximum recommended carbohydrate intake is 131g per day given his goal of bodybuilding.

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) 125 257
fat (g) 28 181
carbs (g) 0 131
energy (calories) 1843 2510

Alex’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

Alex’s food diary indicates he is eating 3468 calories per day with an insulin load of 493g/day and with 57% insulinogenic calories. His basal metabolic rate (BMR) is 2282 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 Alex’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
Alex 57% 493 319

daily nutrient score

The chart below shows a comparison of the nutrient density of Alex’s food log based on the harder to find 50% of the essential nutrients. Alex’s most nutrient dense day is February 13 2018 while his least nutrient-dense day is February 15 2018.

best and worst days

Alex’s food diary for the best and worst days are shown below for comparison. Alex 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)
Egg, Whole, Raw, Fresh 215
Beef, Variety Meats and By-Products, Liver, Raw 162
Fish, Salmon, Pink, Raw 419
Great Lakes Gelatin, Collagen Hydrolysate, Unflavored, Joint Care 129
Chicken, Broiler or Fryers, Breast, Skinless, Boneless, Meat Only, Raw 300
Oat Bran, Dry 197
Beverages, Protein Powder Whey Based 113
Cocoa Powder, Unsweetened 25
Sweet Potato, Baked 180
Potatoes, Russet, Flesh and Skin, Baked 485
Carrots, Raw 62
Spinach, Raw 26
Lettuce, Mixed Greens 20
Cucumber, Raw, With Peel 13
Onion, White, Yellow or Red, Raw 23
Tomato Raw, Includes Cherry, Grape, Roma 10
Shiitake Mushrooms, Raw 29
Cabbage, Red, Raw 93
Sauerkraut 22
Cider Vinegar 19
Cinnamon, Ground 19
Ginger, Ground 12
Portabella Mushrooms, Raw 37
Lettuce, Iceberg 16
Cauliflower, Raw 125

Worst Day

food name energy (kcal)
Egg, Whole, Raw, Fresh 215
Beverages, Protein Powder Whey Based 225
Great Lakes Gelatin, Collagen Hydrolysate, Unflavored, Joint Care 129
Goat Cheese, Hard 128
Chicken, Broiler or Fryers, Breast, Skinless, Boneless, Meat Only, Raw 600
Almonds, Raw 164
Filberts, Raw 178
Cocoa Powder, Unsweetened 25
Brazil Nuts, Unsalted 66
Black Beans, Cooked from Dried 264
Rice, White, Long-Grain, Regular, Unenriched, Cooked without Salt 260
Raspberries, Fresh, Red 146
Potatoes, Russet, Flesh and Skin, Baked 485
Sweet Potato, Baked 180
Oat Bran, Dry 197
Carrots, Raw 62
Spinach, Raw 20
Lettuce, Mixed Greens 15
Tomato Raw, Includes Cherry, Grape, Roma 10
Onion, White, Yellow or Red, Raw 23
Shiitake Mushrooms, Raw 19
Sauerkraut 22
Cabbage, Red, Raw 93
Cinnamon, Ground 39
Cider Vinegar 25
Portabella Mushrooms, Raw 18
Ginger, Ground 12
Zucchini, Raw 85
Celery, Raw 19

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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