Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Jamie get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of blood sugar management 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 Jamie’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

nutrient ratios

The graphs below show the key micronutrient ratios in your diet. The Nutrient Optimiser uses the micronutrient ratios as a safety check to make sure that you’re emphasising foods or meals that might worsen these micronutrient imbalances. For more details about micronutrient ratios check out article.

Omega-6 : Omega-3
4.8
Zinc : Copper
28.9
Potassium : Sodium
2.5
Calcium : Magnesium
1.4
Iron : Copper
17.7
Calcium : Phosphorus
0.3

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Jamie’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: insomnia.

nutrient % DRI prioritize
Vitamin D 33%
Sodium 36%
Calcium 66%
Manganese 78%
Magnesium 95%
Potassium 95%
Thiamin (B1) 97%
Vitamin E 99%
Folate 134%
Omega-3 157%
Copper 160%
Panto Acid (B5) 177%
Phosphorus 190%
Vitamin B-6 229%
Niacin (B3) 338%
Zinc 308%

optimal foods for you

The foods listed below will provide Jamie with the nutrients that he is currently not getting in large amounts while also aligning with his goal of diabetes management . The foods are ranked in descending order of priority (from the top of the page to the bottom).

Animal based foods

food name nutrient density energy density insulin load
sweetbread -27.9 3.18 12%
liver sausage -212.8 3.31 13%
beef brains 140.4 1.51 22%
liverwurst -139.9 3.26 16%
liver pate -177.3 3.19 16%
headcheese -168.0 1.57 20%
frankfurter -445.8 2.90 17%
knackwurst -566.7 3.07 16%
egg yolk -341.7 2.75 18%
salami -187.4 3.78 18%
pork sausage -141.4 3.25 20%
beef sausage -359.8 3.32 18%
lamb brains 165.9 1.54 27%
bologna -1174.5 3.10 11%
bratwurst -562.5 3.33 16%
meatballs -475.3 2.86 19%
pork ribs -536.8 3.61 18%
lamb -1476.9 6.39 5%
ham 8.2 1.49 29%
chorizo -597.4 4.55 17%
turkey -63.2 2.21 28%
pepperoni -1049.9 5.04 13%
blood sausage -1247.1 3.79 14%
lamb rib -758.5 3.61 19%
whole egg -237.3 1.43 30%
duck -1153.3 3.37 18%
ground beef, 80/20 -1.1 2.70 31%
t-bone steak -466.7 2.94 26%
sandwich spread, pork -160.3 2.35 30%
ground turkey -198.1 2.58 30%
pork stomach, cooked -238.9 1.57 32%
Poultry salad sandwich spread -141.5 2.00 33%
ground beef -363.9 2.48 30%
beef rib eye steak -175.8 2.48 33%
ground beef 70/30 -442.0 2.77 30%
scrapple, pork -84.1 2.13 34%
beef loin -418.5 2.78 30%
ground beef 70/30 -418.2 2.70 30%
lamb liver 1298.6 1.68 48%
lamb leg -390.7 2.58 31%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 123.9 3.05 14%
fish roe 2001.6 1.43 47%
caviar 260.5 2.64 33%
sardine 280.7 2.08 38%
herring 42.4 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
olives -7.5 1.45 3%
endive 37.7 0.17 7%
avocado -47.1 1.60 8%
sunflower seeds 1562.3 5.46 15%
flax seed 695.3 5.34 12%
alfalfa 64.9 0.23 19%
corn bran -338.6 2.24 12%
walnuts 481.4 6.19 13%
chicory greens 66.7 0.23 23%
escarole 161.1 0.19 24%
almonds 509.3 6.07 15%
hazelnuts 30.7 6.29 10%
almond butter 513.6 6.14 16%
pumpkin seeds 694.1 5.59 19%
coconut meat -826.9 3.54 10%
blackberries 117.3 0.43 27%
sesame seeds -391.9 6.31 10%
coconut milk -1586.8 2.30 9%
brazil nuts -555.0 6.59 9%
coriander 10.4 0.23 30%
raspberries 34.0 0.52 30%
pine nuts -490.4 6.73 11%
peanut butter -74.7 5.90 18%
pili nuts -1047.3 7.19 7%
sesame butter 107.9 5.86 21%
wheat bran 1105.9 2.16 38%
eggplant 53.2 0.25 35%
banana pepper 200.4 0.27 36%
beet greens 65.0 0.22 35%
pecans -1546.7 6.91 6%
coconut cream -2208.6 3.30 8%
mustard greens 103.8 0.27 36%
collards 156.8 0.33 37%
jalapeno peppers 151.2 0.27 37%
edamame 799.9 1.21 41%
tofu -32.5 0.83 34%
sauerkraut 77.2 0.19 39%
zucchini 186.0 0.17 40%
peanuts -912.6 5.99 18%
red peppers 201.4 0.31 40%
pickles 51.5 0.12 40%
cucumber 51.5 0.12 40%
butternuts -1036.2 6.12 17%
chayote 98.8 0.24 41%

macronutrients

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

protein

Jamie’s protein intake is 3.2g/kg LBM or 197g/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 Jamie’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 25
RDI/sedentary ~11% 0.8 49
typical ~16% 1.2 74
minimum nutrient optimiser ~24% 1.8 85
Jamie 33% 3.18 197

macro targets

While Jamie’s primary focus should be on nutrient density, the table below shows the macro ranges required to achieve a reasonable level of nutrition. These ranges can be entered in Cronometer as a guide.

macros lower limit upper limit
protein (g) 85 200
fat (g) 25 160
carbs (g) 0 80
energy (calories) 2100

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

Jamie’s food diary indicates he is eating 2632 calories per day with an insulin load of 137g/day and with 21% 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 Jamie’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
Jamie 21% 137 27

daily nutrient score

The chart below shows a comparison of the nutrient density of Jamie’s food log based on the harder to find 50% of the essential nutrients. Jamie’s most nutrient dense day is February 25 2018 while his least nutrient-dense day is February 25 2018.

best and worst days

Jamie’s food diary for the best and worst days are shown below for comparison. Jamie should try to eat more of the foods towards the top and less of the ones towards the bottom of these tables.

Note: If you don't see worst and best days please upload your servings.csv file from Cronometer. Cronometer API doesn't allow individual foods to be imported.

Best Day

food name energy (kcal)
Eggs, Cooked 273
Bacon, Pork 37
Avocado, Black Skin, California Type 68
Olive Oil 119
Espresso, without Flavored Syrup 5
Beef Steak, Sirloin, No Visible Fat Eaten 240
Anchovy, Cooked 51
Arugula, Raw 5
Cucumber, Raw, With Peel 11
Red Bell Peppers, Raw 25
Macadamia Nuts, Roasted, Salted 148
Lamb Chops, Loin, Visible Fat Eaten 1355
Spinach, Cooked from Fresh 21
Sweet Potato, Baked 51
Blueberries, Frozen, Unsweetened 29
Rum 193

Worst Day

food name energy (kcal)
Eggs, Cooked 273
Bacon, Pork 37
Avocado, Black Skin, California Type 68
Olive Oil 119
Espresso, without Flavored Syrup 5
Beef Steak, Sirloin, No Visible Fat Eaten 240
Anchovy, Cooked 51
Arugula, Raw 5
Cucumber, Raw, With Peel 11
Red Bell Peppers, Raw 25
Macadamia Nuts, Roasted, Salted 148
Lamb Chops, Loin, Visible Fat Eaten 1355
Spinach, Cooked from Fresh 21
Sweet Potato, Baked 51
Blueberries, Frozen, Unsweetened 29
Rum 193

diet log analysis

How much protein will maximise satiety?

How much fat will maximise satiety?

Should you eat more or less carbs?

How many net carbs will maximise satiety?

How much fiber will maximise satiety?

What macros contribute the most to you overeating?

How much sugar should you eat to lose weight?

Which days of the week are best/worst for you?

Does water consumption improve weight management?

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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