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

supplements

The supplements listed below will provide Jamie 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
4.8
Zinc : Copper
30.0
Potassium : Sodium
3.6
Calcium : Magnesium
1.4
Iron : Copper
18.1
Calcium : Phosphorus
0.2

other considerations

You also indicated that you have insomnia. According to the micronutrient meta analysis, here are the nutrients that you might be lacking when having insomnia:

  • Thiamin (B1)
  • Niacin (B3)
  • Vitamin B-6
  • Folate
  • Vitamin B-12
  • Magnesium
  • Zinc
  • Copper
  • 18:3 n-3 c
  • Vitamin A

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Jamie’s diet is not providing in large quantities. The table below shows the nutrients that Jamie is not achieving more than 300% of the DRI 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: insomnia.

nutrient % DRI prioritize
Sodium 24%
Vitamin D 33%
Calcium 52%
Manganese 75%
Magnesium 76%
Potassium 91%
Thiamin (B1) 96%
Vitamin E 98%
Folate 128%
Copper 153%
Omega-3 155%
Panto Acid (B5) 175%
Phosphorus 188%

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 nutritional ketosis. 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
endive 7.8 0.17 7%
chicory greens 8.7 0.23 23%
coriander 8.4 0.23 30%
escarole 6.6 0.19 24%
alfalfa 4.2 0.23 19%
basil 8.6 0.23 47%
beet greens 6.1 0.22 35%
mackerel 3.5 3.05 14%
curry powder 3.4 3.25 13%
spinach 7.9 0.23 49%
cod liver oil 2.7 9.02 0%
avocado 1.2 1.60 8%
asparagus 7.4 0.22 50%
lamb liver 7.6 1.68 48%
olives -0.1 1.45 3%
sunflower seeds 3.3 5.46 15%
zucchini 5.3 0.17 40%
fish roe 6.6 1.43 47%
paprika 3.6 2.82 27%
sweetbread 1.2 3.18 12%
beef brains 2.3 1.51 22%
blackberries 2.7 0.43 27%
lamb brains 2.9 1.54 27%
cloves 4.7 2.74 35%
egg yolk 1.9 2.75 18%
arugula 5.3 0.25 45%
jalapeno peppers 3.9 0.27 37%
hazelnuts 1.6 6.29 10%
mayonnaise 0.5 7.17 2%
mustard greens 3.7 0.27 36%
sunflower oil 0.7 8.84 0%
hazelnut oil 0.7 8.84 0%
banana pepper 3.5 0.27 36%
broccoli 5.9 0.35 50%
grapeseed oil 0.6 8.84 0%
trout 5.3 1.68 45%
liver sausage 0.5 3.31 13%
caviar 3.6 2.64 33%
almond oil 0.3 8.84 0%
red peppers 3.7 0.31 40%
chard 5.4 0.19 51%
thyme 3.6 2.76 34%
walnuts 1.3 6.19 13%
watercress 7.7 0.11 65%
edamame 4.0 1.21 41%
eggplant 2.5 0.25 35%
sage 2.2 3.15 26%
fish liver -0.3 4.24 9%
parsley 4.7 0.36 48%
turnip greens 4.0 0.29 44%
wheat bran 3.7 2.16 38%
okra 4.8 0.22 50%
mayonnaise type dressing 0.4 2.50 19%
lettuce 4.6 0.15 50%
whole egg 1.8 1.43 30%
summer squash 3.8 0.19 45%
raspberries 1.3 0.52 30%
chives 4.3 0.30 48%
collards 2.4 0.33 37%
liverwurst 0.0 3.26 16%
turkey liver 4.5 1.89 47%
coconut cream -1.3 3.30 8%
coconut milk -1.7 2.30 9%
sardine 3.0 2.08 38%
celery 4.3 0.18 50%
chayote 2.8 0.24 41%
almonds 0.7 6.07 15%
seaweed (wakame) 9.3 0.45 79%
cucumber 2.5 0.12 40%
pickles 2.5 0.12 40%
peanut oil -0.9 8.84 0%
almond butter 0.7 6.14 16%
seaweed (laver) 9.2 0.35 80%
thousand island dressing -0.8 3.79 13%
bologna -1.3 3.10 11%
corn bran -1.5 2.24 12%
pine nuts 0.0 6.73 11%
cauliflower 4.1 0.25 50%
radicchio 6.9 0.23 68%
flax seed -0.5 5.34 12%
soybean oil -1.2 8.84 0%
Italian dressing -1.6 2.92 11%
marjoram 1.7 2.71 31%
lamb -1.3 6.39 5%
lamb kidney 4.6 1.12 52%
coconut meat -1.6 3.54 10%
portabella mushrooms 4.6 0.29 55%
pili nuts -0.9 7.19 7%
poppy seeds 0.1 5.25 17%
liver pate -0.8 3.19 16%
pecans -1.1 6.91 6%
duck fat -1.5 8.82 0%
sauerkraut 1.8 0.19 39%
herring 2.0 2.17 36%
bacon -1.5 4.17 11%
chicken liver 4.1 1.72 50%
brazil nuts -0.9 6.59 9%
headcheese -0.9 1.57 20%
beef kidney 4.3 1.57 52%
macadamia nuts -1.3 7.18 6%

macronutrients

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

protein

Jamie’s protein intake is 3.17g/kg LBM or 196g/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 Jamie’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 49
typical 16% 1.2 74
strength athlete 24% 1.8 111
maximum 35% 2.7 199
Jamie 33% 3.17 196

macro targets

Jamie should consume at least 111g of protein per day.

Jamie’s fat intake should range between 25 and 150g/day.

Jamie’s maximum recommended carbohydrate intake is 49g per day given his goal of nutritional ketosis.

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) 111 199
fat (g) 25 150
carbs (g) 0 49
energy (calories) 1652 2079

Jamie’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

Jamie’s food diary indicates he is eating 2621 calories per day with an insulin load of 135g/day and with 21% insulinogenic calories. His basal metabolic rate (BMR) is 2079 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 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 24% 150 69
LCHF 25% 156 63
therapeutic keto 15% 94 31
Jamie 21% 135 25

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.

Best Day

food name energy (kcal)
Eggs, Cooked 273
Bacon, Pork 37
Avocado, Black Skin, California Type 68
Olive Oil 119
Beef Steak, Sirloin, No Visible Fat Eaten 240
Anchovy, Cooked 51
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
Beef Steak, Sirloin, No Visible Fat Eaten 240
Anchovy, Cooked 51
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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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