Nutrition Fingerprint

recommended approach

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

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

supplements

The supplements listed below will provide Tory 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
1.1
Zinc : Copper
6.5
Potassium : Sodium
1.5
Calcium : Magnesium
3.7
Iron : Copper
13.9
Calcium : Phosphorus
1.4

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Tory ’s current diet is not providing in large quantities. The table below shows the nutrients that Tory 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: fatigue, insomnia.

nutrient % DRI prioritize
Iron 77%
Sodium 85%
Manganese 88%
Phosphorus 92%
Zinc 100%
Magnesium 109%
Vitamin E 115%
Copper 125%
Panto Acid (B5) 125%
Potassium 139%
Calcium 150%
Leucine 162%
Valine 178%

optimal foods for you

The foods listed below will provide Tory 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 15.1 0.11 65%
spinach 13.5 0.23 49%
basil 13.0 0.23 47%
seaweed (laver) 11.6 0.35 80%
endive 11.2 0.17 7%
amaranth leaves 11.0 0.21 86%
chard 11.0 0.19 51%
coriander 10.2 0.23 30%
chicory greens 10.1 0.23 23%
alfalfa 10.1 0.23 19%
asparagus 9.9 0.22 50%
turnip greens 9.8 0.29 44%
crab 10.1 0.83 71%
beet greens 9.2 0.22 35%
white mushroom 8.9 0.22 65%
lobster 9.4 0.89 71%
portabella mushrooms 8.9 0.29 55%
parsley 8.7 0.36 48%
arugula 8.6 0.25 45%
chinese cabbage 8.3 0.12 54%
spirulina 8.4 0.26 70%
crayfish 8.8 0.82 67%
broccoli 8.3 0.35 50%
chives 8.2 0.30 48%
lettuce 7.9 0.15 50%
seaweed (wakame) 8.0 0.45 79%
mustard greens 7.7 0.27 36%
wheat bran 9.2 2.16 38%
radicchio 7.5 0.23 68%
zucchini 7.4 0.17 40%
dill (fresh) 7.5 0.43 59%
mussel 7.2 0.86 63%
cauliflower 6.7 0.25 50%
shiitake mushroom 6.7 0.39 58%
mung beans 6.4 0.19 74%
fish roe 7.4 1.43 47%
okra 6.4 0.22 50%
celery 6.0 0.18 50%
pollock 6.6 1.11 69%
peas 6.0 0.42 65%
banana pepper 5.8 0.27 36%
cream cheese (low fat) 6.4 1.05 76%
shrimp 6.4 1.19 69%
summer squash 5.6 0.19 45%
kale 5.5 0.28 60%
cod 7.6 2.90 71%
flounder 5.9 0.86 57%
pumpkin 5.3 0.20 76%
perch 5.8 0.96 62%
halibut 5.8 1.11 66%
pinto beans 5.0 0.22 83%
octopus 6.1 1.64 71%
soybeans (sprouted) 5.4 0.81 49%
oysters 5.5 1.02 59%
artichokes 5.0 0.47 49%
rockfish 5.4 1.09 66%
snap beans 4.6 0.15 58%
seaweed (kelp) 4.8 0.43 77%
trout 5.9 1.68 45%
haddock 5.4 1.16 71%
jalapeno peppers 4.6 0.27 37%
cucumber 4.5 0.12 40%
pickles 4.5 0.12 40%
yeast extract spread 5.8 1.85 59%
clam 5.4 1.42 73%
salmon 5.4 1.56 52%
collards 4.4 0.33 37%
whiting 5.0 1.16 66%
celeriac 4.4 0.42 72%
eggplant 4.2 0.25 35%
sturgeon 5.1 1.35 49%
chayote 4.2 0.24 41%
lemongrass 4.8 0.99 93%
molluscs 4.5 0.69 77%
butternut squash 4.3 0.45 75%
scallop 4.8 1.11 77%
oat bran 5.9 2.46 65%
tuna 5.3 1.84 52%
paprika 6.0 2.82 27%
radishes 3.8 0.16 43%
winter squash 4.0 0.40 69%
tofu 4.3 0.83 34%
mollusks conch 4.6 1.30 54%
onions 3.8 0.32 65%
cottage cheese (low fat) 4.2 0.81 63%
rhubarb 3.7 0.21 55%
brussel sprouts 3.8 0.42 50%
blackberries 3.7 0.43 27%
cabbage 3.5 0.23 55%
red peppers 3.5 0.31 40%
tarragon 5.6 2.95 62%
coconut water 3.2 0.19 66%
orange roughy 3.9 1.05 70%
turnips 3.2 0.21 51%
anchovy 4.7 2.10 44%
white fish 3.8 1.08 70%
sauerkraut 2.9 0.19 39%
caviar 4.9 2.64 33%
welk 5.0 2.75 82%
egg white 3.0 0.52 74%

macronutrients

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

protein

Tory ’s protein intake is 3.3g/kg LBM or 136g/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 Tory ’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 16
RDI/sedentary ~11% 0.8 33
typical ~16% 1.2 49
minimum nutrient optimiser ~24% 1.8 73
Tory 45% 3.35 136

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. Tory ’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) 73 155
fat (g) 16 84
carbs (g) 0 77
energy (calories) 440 1168

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

Tory ’s food diary indicates she is eating 1243 calories per day with an insulin load of 144g/day and with 46% 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 Tory ’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
Tory 46% 144 68

daily nutrient score

The chart below shows a comparison of the nutrient density of Tory ’s food log based on the harder to find 50% of the essential nutrients. Tory ’s most nutrient dense day is January 17 2019 while her least nutrient-dense day is January 19 2019.

best and worst days

Tory ’s food diary for the best and worst days are shown below for comparison. Tory 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 5
Sugar, White Granulated 16
egg white omelette 191
Lettuce, Romaine or Cos 16
Yellow Bell Pepper, Raw 20
Trader Joe's, Colossal Olives, Stuffed with Garlic Cloves 15
Mezzetta, Giardiniera, Italian Mix 5
Eggs, Cooked 78
Red Wine Vinegar 9
Dannon Light & Fit Nonfat Yogurt, fruit flavors 81
Adora, Calcium Supplement 30
Chicken of the Sea, Pink Salmon 60
Half and Half, Fat Free 9
Mackerel, Canned, Drained 360
Scallions or Spring Onions, Tops Only, Raw 6
Spinach, Cooked from Frozen 97

Worst Day

food name energy (kcal)
Coffee, Prepared From Grounds 5
Sugar, White Granulated 16
Half and Half, Fat Free 9
Broccoli, Cooked From Fresh 55
Cauliflower, Cooked from Fresh 29
Stir fry with tofu 136
VH, Dipping Sauce, Spicy Thai Chili 50
Goat Cheese, Soft 60
Tomato Raw, Includes Cherry, Grape, Roma 11
Pinkberry, smoothie, peanut butter banana, with greek yogurt 368
Spinach, Raw 14
Great Catch, Tilapia Fillets 220
Starkist, Chunk Light Tuna in Water Pouch 80
Kale, Cooked from Frozen 39
Swiss Miss Hot Cocoa Sensible Sweets, Diet, prepared 30
Adora, Calcium Supplement 30
Metamucil, Sugar-Free, Orange Smooth 23

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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