Nutrition Fingerprint

recommended approach

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

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

supplements

The supplements listed below will provide Antti with the nutrients that he is not getting enough of 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. 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
7.9
Zinc : Copper
17.2
Potassium : Sodium
1.1
Calcium : Magnesium
1.6
Iron : Copper
13.8
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Antti’s current diet is not providing in large quantities. The table below shows the nutrients that Antti is not getting more than 300% of the recommended daily intake from the diet and that are not contraindicated by the nutrient ratios above.

nutrient % DRI prioritize
Vitamin D 51%
Manganese 87%
Sodium 90%
Calcium 94%
Omega-3 98%
Potassium 109%
Magnesium 116%
Thiamin (B1) 122%
Vitamin E 156%
Folate 164%
Copper 173%
Panto Acid (B5) 190%
Zinc 198%

optimal foods for you

The foods listed below will provide Antti with the nutrients that he is currently not getting in large amounts while also aligning with his 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
seaweed (laver) 11.2 0.35 80%
chicory greens 10.7 0.23 23%
coriander 10.4 0.23 30%
spinach 9.9 0.23 49%
endive 9.8 0.17 7%
watercress 9.7 0.11 65%
asparagus 9.4 0.22 50%
radicchio 8.9 0.23 68%
seaweed (wakame) 9.0 0.45 79%
escarole 8.6 0.19 24%
beet greens 8.1 0.22 35%
broccoli 7.6 0.35 50%
chard 7.4 0.19 51%
arugula 7.3 0.25 45%
zucchini 7.3 0.17 40%
white mushroom 6.7 0.22 65%
lamb liver 7.5 1.68 48%
lettuce 6.6 0.15 50%
amaranth leaves 6.7 0.21 86%
parsley 6.7 0.36 48%
portabella mushrooms 6.6 0.29 55%
spirulina 6.5 0.26 70%
celery 6.3 0.18 50%
chives 6.3 0.30 48%
yeast extract spread 7.0 1.85 59%
cauliflower 6.1 0.25 50%
okra 5.9 0.22 50%
summer squash 5.8 0.19 45%
fish roe 6.4 1.43 47%
mustard greens 5.7 0.27 36%
pumpkin 5.5 0.20 76%
turnip greens 5.5 0.29 44%
banana pepper 5.5 0.27 36%
jalapeno peppers 5.2 0.27 37%
chinese cabbage 5.0 0.12 54%
lobster 5.4 0.89 71%
red peppers 5.0 0.31 40%
crab 5.3 0.83 71%
shiitake mushroom 4.8 0.39 58%
seaweed (kelp) 4.8 0.43 77%
trout 5.5 1.68 45%
cucumber 4.5 0.12 40%
pickles 4.5 0.12 40%
alfalfa 4.6 0.23 19%
mussel 4.9 0.86 63%
mung beans 4.4 0.19 74%
eggplant 4.4 0.25 35%
kale 4.4 0.28 60%
butternut squash 4.4 0.45 75%
lamb kidney 4.7 1.12 52%
brussel sprouts 4.3 0.42 50%
chayote 4.2 0.24 41%
beef liver 5.0 1.75 60%
onions 4.0 0.32 65%
winter squash 4.0 0.40 69%
crayfish 4.3 0.82 67%
oysters 4.3 1.02 59%
edamame 4.5 1.21 41%
peas 4.0 0.42 65%
veal liver 4.8 1.92 55%
radishes 3.7 0.16 43%
snap beans 3.7 0.15 58%
sauerkraut 3.6 0.19 39%
salmon 4.3 1.56 52%
pinto beans 3.5 0.22 83%
cabbage 3.4 0.23 55%
artichokes 3.5 0.47 49%
turkey liver 4.2 1.89 47%
beef kidney 4.0 1.57 52%
chicken liver 4.0 1.72 50%
blackberries 3.2 0.43 27%
rockfish 3.6 1.09 66%
flounder 3.3 0.86 57%
sturgeon 3.6 1.35 49%
beets 2.9 0.43 70%
halibut 3.3 1.11 66%
collards 2.8 0.33 37%
lemongrass 3.1 0.99 93%
red cabbage 2.7 0.29 55%
mollusks conch 3.3 1.30 54%
carrots 2.5 0.41 64%
rhubarb 2.4 0.21 55%
soybeans (sprouted) 2.6 0.81 49%
pork liver 2.9 1.65 59%
turnips 2.0 0.21 51%
lamb brains 2.8 1.54 27%
boysenberries 2.2 0.50 54%
white fish 2.5 1.08 70%
sardine 3.0 2.08 38%
caviar 3.3 2.64 33%
whiting 2.4 1.16 66%
carambola 1.9 0.31 56%
anchovy 2.8 2.10 44%
mackerel 3.4 3.05 14%
celeriac 1.8 0.42 72%
pollock 2.2 1.11 69%
perch 2.0 0.96 62%
beef brains 2.2 1.51 22%
starfish 1.9 1.15 61%
raspberries 1.6 0.52 30%

macronutrients

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

protein

Antti’s protein intake is 2.4g/kg LBM or 185g/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 Antti’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 31
RDI/sedentary ~11% 0.8 63
typical ~16% 1.2 94
minimum nutrient optimiser ~24% 1.8 141
Antti 40% 2.37 185

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. Antti’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) 141 255
fat (g) 31 139
carbs (g) 0 148
energy (calories) 1359 1924

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

Antti’s food diary indicates he is eating 1893 calories per day with an insulin load of 138g/day and with 29% 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 Antti’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
Antti 29% 138 34

daily nutrient score

The chart below shows a comparison of the nutrient density of Antti’s food log based on the harder to find 50% of the essential nutrients. Antti’s most nutrient dense day is January 04 2019 while his least nutrient-dense day is December 31 2018.

best and worst days

Antti’s food diary for the best and worst days are shown below for comparison. Antti 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)
Aamukahvi 76
Beef, ground, 90% lean meat / 10% fat, crumbles, cooked, pan-browned 580
Spinach, Cooked from Frozen 121
Celery, Raw 12
Coffee, Prepared from Instant 17
Ham Lunchmeat 339
Mustard 12
Beef, ground, 90% lean meat / 10% fat, crumbles, cooked, pan-browned 460
Spinach, Cooked from Frozen 119
Hot Chili Sauce, Sriracha 19
Almonds, Raw 116
Cider Vinegar 3

Worst Day

food name energy (kcal)
Aamukahvi 76
Coffee, Prepared from Instant 8
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 136
Fried Eggs, Whole Egg 584
Atrilli sausage, Atria 450
Valio, Estonian Cheese 374
Chicken Drumstick, Skin Eaten 845

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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