Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Göran 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 Göran’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (excluding supplements).

supplements

The supplements listed below will provide Göran 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
15.2
Zinc : Copper
19.0
Potassium : Sodium
0.5
Calcium : Magnesium
3.3
Iron : Copper
15.8
Calcium : Phosphorus
0.6

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 44%
Omega-3 53%
Magnesium 54%
Manganese 56%
Potassium 58%
Folate 64%
Vitamin E 68%
Thiamin (B1) 74%
Calcium 90%
Vitamin A 94%
Sodium 100%
Vitamin K1 108%
Vitamin C 120%

optimal foods for you

The foods listed below will provide Göran 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 13.6 0.17 7%
chicory greens 14.7 0.23 23%
coriander 14.8 0.23 30%
escarole 11.3 0.19 24%
beet greens 13.5 0.22 35%
basil 15.5 0.23 47%
mustard greens 12.2 0.27 36%
spinach 15.1 0.23 49%
turnip greens 12.6 0.29 44%
parsley 13.0 0.36 48%
lettuce 12.9 0.15 50%
chives 12.5 0.30 48%
chard 13.1 0.19 51%
arugula 11.4 0.25 45%
alfalfa 4.5 0.23 19%
curry powder 4.5 3.25 13%
zucchini 9.6 0.17 40%
cod liver oil 4.0 9.02 0%
collards 8.7 0.33 37%
paprika 7.0 2.82 27%
banana pepper 7.3 0.27 36%
olives -0.9 1.45 3%
red peppers 8.3 0.31 40%
mackerel 2.9 3.05 14%
sage 6.2 3.15 26%
watercress 14.7 0.11 65%
avocado 0.1 1.60 8%
asparagus 10.4 0.22 50%
chinese cabbage 11.3 0.12 54%
broccoli 10.5 0.35 50%
thyme 7.4 2.76 34%
blackberries 3.9 0.43 27%
summer squash 8.2 0.19 45%
cloves 6.9 2.74 35%
marjoram 5.4 2.71 31%
jalapeno peppers 5.4 0.27 37%
okra 8.7 0.22 50%
sauerkraut 5.7 0.19 39%
dill (fresh) 11.0 0.43 59%
kale 11.1 0.28 60%
fish liver -0.4 4.24 9%
hazelnuts 1.1 6.29 10%
brussel sprouts 7.9 0.42 50%
mayonnaise -0.8 7.17 2%
hazelnut oil -0.4 8.84 0%
grapeseed oil -0.5 8.84 0%
sunflower oil -0.6 8.84 0%
raspberries 2.4 0.52 30%
cream -2.3 3.40 6%
eggplant 3.5 0.25 35%
almond oil -0.7 8.84 0%
coconut milk -2.3 2.30 9%
flax seed 0.3 5.34 12%
beef brains 0.6 1.51 22%
coconut cream -2.0 3.30 8%
radishes 5.2 0.16 43%
liver sausage -0.9 3.31 13%
celery 7.0 0.18 50%
sunflower seeds 0.8 5.46 15%
cauliflower 7.0 0.25 50%
walnuts 0.6 6.19 13%
cucumber 4.0 0.12 40%
pickles 4.0 0.12 40%
almonds 0.9 6.07 15%
lamb -1.7 6.39 5%
liverwurst -0.4 3.26 16%
pili nuts -0.7 7.19 7%
corn bran -2.3 2.24 12%
almond butter 0.9 6.14 16%
sweetbread -1.8 3.18 12%
brazil nuts -0.5 6.59 9%
edamame 4.7 1.21 41%
poppy seeds 0.6 5.25 17%
Italian dressing -2.5 2.92 11%
caviar 3.4 2.64 33%
mayonnaise type dressing -0.6 2.50 19%
peanut oil -1.9 8.84 0%
pine nuts -0.1 6.73 11%
coconut meat -2.5 3.54 10%
wheat bran 4.3 2.16 38%
sour cream -2.6 1.98 13%
thousand island dressing -1.6 3.79 13%
sesame seeds -0.9 6.31 10%
egg yolk -0.7 2.75 18%
soybean oil -2.2 8.84 0%
cabbage 7.5 0.23 55%
bologna -2.7 3.10 11%
lamb brains 0.5 1.54 27%
butter -2.9 7.18 2%
macadamia nuts -1.8 7.18 6%
pumpkin seeds 0.7 5.59 19%
duck fat -2.6 8.82 0%
pecans -2.0 6.91 6%
bacon -2.5 4.17 11%
cream cheese -2.7 3.50 11%
fish roe 5.5 1.43 47%
french dressing -2.4 4.57 10%
regular french dressing -2.4 4.59 10%
shea nut oil -2.8 8.84 0%
caraway seed 1.1 3.33 27%

macronutrients

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

protein

Göran’s protein intake is 1.95g/kg LBM or 133g/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 Göran’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 27
RDI/sedentary 11% 0.8 55
typical 16% 1.2 82
strength athlete 24% 1.8 123
maximum 35% 2.7 219
Göran 18% 1.95 133

macro targets

Göran should consume at least 123g of protein per day.

Göran’s fat intake should range between 27 and 147g/day.

Göran’s maximum recommended carbohydrate intake is 54g 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) 123 219
fat (g) 27 147
carbs (g) 0 54
energy (calories) 737 2029

Göran’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

Göran’s food diary indicates he is eating 3136 calories per day with an insulin load of 252g/day and with 32% insulinogenic calories. His basal metabolic rate (BMR) is 2029 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 Göran’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
Göran 32% 252 178

daily nutrient score

The chart below shows a comparison of the nutrient density of Göran’s food log based on the harder to find 50% of the essential nutrients. Göran’s most nutrient dense day is May 04 2018 while his least nutrient-dense day is May 02 2018.

best and worst days

Göran’s food diary for the best and worst days are shown below for comparison. Göran 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)
Raw Egg 48
Philadelphia, Cream Cheese, Original 96
Olive Oil 84
Almond Flour 172
Eggs, Cooked 34
Cheddar Cheese, Natural 40
Salami, Italian, Pork 43
Hellmann's, Real Mayonnaise 90
DD Asian Cabbage Stir-Fry 715
Red Wine, Other Types 200
Mediteran, Ajvar 15
Ice Cream in a Cone 153
Brownie, Chocolate 273

Worst Day

food name energy (kcal)
Raw Egg 205
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 51
Butter, Salted 102
Cheddar Cheese, Natural 162
Feta Cheese 119
Sausage, Beef, Fresh 282
Onion, White, Yellow or Red, Raw 14
Mushrooms, Chanterelle, Raw 21
Annie Chun's, soup bowl, thai tom yum, ready to heat 300
Sausage, Pork, Fresh 276
Dempster's, Deluxe Sausage Bun, White 220
Hellman's & Best Foods, Real Mayonnaise 59
Hamburger or Ground Beef, 85% Lean 360
Cheddar Cheese, Natural 121
Hellmann's, Real Mayonnaise 360
Hamburger Bun, White 140
Red Wine, Other Types 200
Beer 77
Brownie, Chocolate 273
Danish pastry, frosted or glazed, with fruit filling 547

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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