Nutrition Fingerprint

recommended approach

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

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

supplements

The supplements listed below will provide Jason 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
0.0
Zinc : Copper
5.6
Potassium : Sodium
0.9
Calcium : Magnesium
4.3
Iron : Copper
7.6
Calcium : Phosphorus
1.2

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 60%
Vitamin K1 101%
Potassium 104%
Panto Acid (B5) 108%
Sodium 109%
Folate 112%
Magnesium 125%
Niacin (B3) 130%
Zinc 139%
Vitamin B6 182%
Riboflavin (B2) 186%
Phosphorus 190%

optimal foods for you

The foods listed below will provide Jason with the nutrients that he is currently not getting in large amounts while also aligning with his goal of athletic performance. 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 15.1 0.23 30%
yeast extract spread 11.6 1.85 59%
spinach 13.5 0.23 49%
veal liver 10.7 1.92 55%
chicory greens 13.3 0.23 23%
basil 13.2 0.23 47%
chicken liver 10.2 1.72 50%
chives 12.3 0.30 48%
watercress 12.6 0.11 65%
tarragon 8.1 2.95 62%
endive 12.5 0.17 7%
beef liver 9.9 1.75 60%
portabella mushrooms 12.1 0.29 55%
cod liver oil -1.7 9.02 0%
parsley 12.0 0.36 48%
turkey liver 9.5 1.89 47%
lettuce 12.2 0.15 50%
beet greens 12.0 0.22 35%
white mushroom 11.8 0.22 65%
dill (fresh) 11.5 0.43 59%
wheat bran 8.7 2.16 38%
asparagus 11.6 0.22 50%
shiitake mushroom 11.2 0.39 58%
sage 6.8 3.15 26%
arugula 11.3 0.25 45%
paprika 7.1 2.82 27%
seaweed (laver) 10.9 0.35 80%
chinese cabbage 11.2 0.12 54%
broccoli 10.7 0.35 50%
amaranth leaves 10.8 0.21 86%
escarole 10.8 0.19 24%
chard 10.7 0.19 51%
pork liver 8.1 1.65 59%
marjoram 6.4 2.71 31%
lard -3.8 9.02 0%
mustard greens 10.0 0.27 36%
zucchini 10.1 0.17 40%
celery 10.1 0.18 50%
duck fat -3.6 8.82 0%
beef tallow -4.0 9.02 0%
shea nut oil -3.7 8.84 0%
grapeseed oil -3.7 8.84 0%
hazelnut oil -3.7 8.84 0%
okra 9.8 0.22 50%
thyme 5.8 2.76 34%
sunflower oil -3.8 8.84 0%
coconut oil -4.0 8.92 0%
radicchio 9.7 0.23 68%
cauliflower 9.6 0.25 50%
sunflower seeds 1.3 5.46 15%
soybean oil -4.0 8.84 0%
walnut oil -4.0 8.84 0%
almond oil -4.0 8.84 0%
peanut oil -4.0 8.84 0%
palm kernel oil -4.0 8.62 0%
pili nuts -1.8 7.19 7%
sesame butter 0.2 5.86 21%
mung beans 8.9 0.19 74%
pumpkin seeds 0.4 5.59 19%
sesame seeds -0.9 6.31 10%
lamb liver 6.4 1.68 48%
alfalfa 8.6 0.23 19%
lamb kidney 7.1 1.12 52%
pine nuts -1.8 6.73 11%
brussel sprouts 8.1 0.42 50%
macadamia nuts -2.5 7.18 6%
salmon 6.3 1.56 52%
brazil nuts -1.7 6.59 9%
peanuts -0.8 5.99 18%
peanut butter -0.7 5.90 18%
flax seed 0.1 5.34 12%
banana pepper 8.1 0.27 36%
mustard seed 0.4 5.08 27%
trout 2.4 3.82 45%
cod 3.8 2.90 71%
saffron 3.5 3.10 75%
summer squash 8.1 0.19 45%
almond butter -1.4 6.14 16%
pecans -2.6 6.91 6%
hazelnuts -1.7 6.29 10%
cabbage 7.9 0.23 55%
walnuts -1.5 6.19 13%
butternuts -1.4 6.12 17%
cumin 2.3 3.75 39%
radishes 7.9 0.16 43%
almonds -1.5 6.07 15%
turnip greens 7.6 0.29 44%
mayonnaise -3.2 7.17 2%
cashews -1.2 5.80 26%
onions 7.4 0.32 65%
halibut 6.1 1.11 66%
corn, dried 1.2 4.19 54%
pistachio nuts -1.2 5.69 22%
poppy seeds -0.5 5.25 17%
cucumber 7.5 0.12 40%
pickles 7.5 0.12 40%
shallots 2.1 3.48 80%
kale 7.1 0.28 60%
caviar 3.3 2.64 33%
lamb -2.7 6.39 5%

macronutrients

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

protein

Jason’s protein intake is 2.17g/kg LBM or 137g/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 Jason’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 25
RDI/sedentary 11% 0.8 50
typical 16% 1.2 75
strength athlete 24% 1.8 113
maximum 35% 2.7 214
Jason 19% 2.17 137

macro targets

Jason should consume at least 113g of protein per day.

Jason’s fat intake should range between 25 and 151g/day.

Jason’s maximum recommended carbohydrate intake is 119g per day given his goal of athletic performance.

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) 113 214
fat (g) 25 151
carbs (g) 0 119
energy (calories) 1387 2090

Jason’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

Jason’s food diary indicates he is eating 2939 calories per day with an insulin load of 318g/day and with 43% insulinogenic calories. His basal metabolic rate (BMR) is 1900 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 Jason’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
Jason 43% 318 241

daily nutrient score

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

best and worst days

Jason’s food diary for the best and worst days are shown below for comparison. Jason 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)
Silk, Almond Coconut Blend, Refrigerated, Unsweetened 35
Promix, Grass-Fed Whey Protein, Unflavored 60
Wyman's Of Maine, Fresh Triple Berry Blend 70
FlaxPlus, Flax Seeds, Brown, Ground 35
Tomato Raw, Includes Cherry, Grape, Roma 18
Whole Wheat Bread, Homemade or Bakery 277
Kerrygold, Reserve Cheddar 220
Apple, Fresh, With Skin 95
Eggs, Cooked 68
Clarified butter, Butter Oil 37
Sweet Potato, Boiled 48
Quinoa, Cooked 56
Chicken Broth, Bouillon or Consomme, Homemade 52
Garbanzo Beans, Canned, Drained and Rinsed 53
Thorne Research, Super EPA 10
Banana, Fresh 105
Tcho, Dark Chocolate 79
Hammer Nutrition Hammer Bar Coconut Chocolate Chip 220
Mixed Nuts, without Peanuts, Salted 443
Chili with Beans, Meat, Homemade 483
Sour Cream 28
Macaroni and Cheese, Homemade 446

Worst Day

food name energy (kcal)
Silk, Almond Coconut Blend, Refrigerated, Unsweetened 35
Promix, Grass-Fed Whey Protein, Unflavored 60
Wyman's Of Maine, Fresh Triple Berry Blend 70
FlaxPlus, Flax Seeds, Brown, Ground 35
Tomato Raw, Includes Cherry, Grape, Roma 18
Whole Wheat Bread, Homemade or Bakery 277
Kerrygold, Reserve Cheddar 220
Apple, Fresh, With Skin 95
Eggs, Cooked 68
Clarified butter, Butter Oil 37
Sweet Potato, Boiled 48
Quinoa, Cooked 56
Chicken Broth, Bouillon or Consomme, Homemade 52
Garbanzo Beans, Canned, Drained and Rinsed 53
Thorne Research, Super EPA 10
Banana, Fresh 105
Tcho, Dark Chocolate 79
Hammer Nutrition Hammer Bar Coconut Chocolate Chip 220
Mixed Nuts, without Peanuts, Salted 443
Chili with Beans, Meat, Homemade 483
Sour Cream 28
Macaroni and Cheese, Homemade 446

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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