Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide tammy with the nutrients that she is not getting enough of in the most cost effective manner 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. 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
6.0
Zinc : Copper
8.7
Potassium : Sodium
0.8
Calcium : Magnesium
3.5
Iron : Copper
15.0
Calcium : Phosphorus
0.7

other considerations

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

  • Selenium
  • Manganese
  • Magnesium
  • Cystine
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • 18:3 n-3 c
  • Vitamin B-6
  • Riboflavin (B2)
  • Vitamin A
  • Zinc
  • Copper

nutrients to prioritise

Going forward, we want to prioritise the nutrients that tammy’s diet is not providing in large quantities. The table below shows the nutrients that tammy 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: dyslipedimia, inflammation, sleep apnea.

nutrient % DRI prioritize
Vitamin D 36%
Iron 63%
Magnesium 66%
Potassium 66%
Valine 66%
Vitamin E 67%
Leucine 68%
Isoleucine 76%
Manganese 76%
Methionine 77%
Lysine 78%
Panto Acid (B5) 80%
Sodium 81%

optimal foods for you

The foods listed below will provide tammy with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss (insulin resistant). 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 9.5 0.17 7%
alfalfa 9.8 0.23 19%
spinach 14.6 0.23 49%
watercress 17.0 0.11 65%
chicory greens 8.8 0.23 23%
turnip greens 12.2 0.29 44%
coriander 8.6 0.23 30%
basil 12.0 0.23 47%
fish roe 13.4 1.43 47%
escarole 7.4 0.19 24%
trout 13.2 1.68 45%
chard 11.4 0.19 51%
sturgeon 12.3 1.35 49%
salmon 12.7 1.56 52%
beet greens 7.4 0.22 35%
spirulina 14.2 0.26 70%
lamb kidney 11.7 1.12 52%
flounder 12.0 0.86 57%
beef tripe 11.4 1.03 55%
beef kidney 11.4 1.57 52%
lamb liver 10.8 1.68 48%
mustard greens 6.5 0.27 36%
asparagus 8.9 0.22 50%
chicken liver 10.7 1.72 50%
anchovy 10.0 2.10 44%
lamb heart 10.1 1.61 48%
lamb sweetbread 9.0 1.44 43%
chinese cabbage 9.3 0.12 54%
lettuce 8.4 0.15 50%
halibut 12.7 1.11 66%
seaweed (laver) 14.5 0.35 80%
rockfish 12.5 1.09 66%
chives 8.1 0.30 48%
crayfish 12.3 0.82 67%
tuna 10.7 1.84 52%
rib eye fillet 9.4 1.99 45%
sardine 8.1 2.08 38%
beef roast 9.7 1.78 48%
crab 13.0 0.83 71%
parsley 7.8 0.36 48%
whole egg 5.6 1.43 30%
banana pepper 5.3 0.27 36%
lobster 12.9 0.89 71%
arugula 7.1 0.25 45%
tofu 5.7 0.83 34%
perch 11.2 0.96 62%
zucchini 5.8 0.17 40%
blackberries 3.5 0.43 27%
roast beef 7.8 2.19 38%
caviar 7.4 2.64 33%
lamb brains 4.7 1.54 27%
chicken drumstick 8.6 1.49 47%
olives -0.1 1.45 3%
beef heart 9.9 1.79 52%
pork chops 10.2 1.74 54%
bison 10.0 1.71 53%
pollock 12.2 1.11 69%
porterhouse steak (fat trimmed) 8.8 1.45 50%
veal loin 8.8 1.75 48%
beef liver 11.0 1.75 60%
roast pork 7.6 1.99 41%
broccoli 7.4 0.35 50%
lamb (lean) 7.4 1.44 43%
pork liver 10.7 1.65 59%
veal liver 10.2 1.92 55%
herring 6.7 2.17 36%
curry powder 3.7 3.25 13%
starfish 10.3 1.15 61%
chicken breast 10.5 1.48 60%
pork ribs 7.2 2.16 39%
pork loin 7.1 1.93 41%
leg ham 9.7 1.65 56%
lamb shank 8.5 1.96 48%
cauliflower 6.7 0.25 50%
whiting 10.9 1.16 66%
white fish 11.6 1.08 70%
ground pork 9.4 1.85 54%
portabella mushrooms 7.4 0.29 55%
pork shoulder 9.4 1.62 56%
pork (lean) 7.5 2.09 44%
mussel 9.6 0.86 63%
collards 3.8 0.33 37%
chuck steak 8.7 1.94 51%
sirloin steak (lean) 9.4 1.77 57%
ground beef (lean) 9.4 1.44 60%
eggplant 2.9 0.25 35%
shrimp 10.8 1.19 69%
raspberries 2.3 0.52 30%
paprika 4.6 2.82 27%
beef rib eye steak 5.1 2.48 33%
haddock 10.9 1.16 71%
wheat bran 5.8 2.16 38%
elk 6.6 1.93 44%
mackerel 2.0 3.05 14%
jalapeno peppers 2.9 0.27 37%
veal 9.9 1.51 65%
turkey liver 6.9 1.89 47%
cheddar 6.9 1.73 48%
lamb lungs 7.8 0.95 58%
okra 5.3 0.22 50%

macronutrients

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

protein

tammy’s protein intake is 1.38g/kg LBM or 84g/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 tammy’s current protein intake compares to these accepted protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) 6% 0.4 24
RDI/sedentary 11% 0.8 49
typical 16% 1.2 73
strength athlete 24% 1.8 109
maximum 35% 2.7 208
tammy 25% 1.38 84

macro targets

Based on tammy’s current body fat she could theoretically run at an energy deficit of 3172 calories per day without risk of losing excessive lean body mass.

Hence, she should not target a rate of fat loss of more than 1.08 kg (2.39 lbs) per week or an energy intake of less than 656 calories per day.

This would represent a 65% energy deficit. She is also targeting a minimum deficit of 15%, hence she should try to not consume more than 1573 calories per day. tammy should target a minimum protein intake of 109 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

tammy should consume at least 109g of protein per day.

tammy’s fat intake should range between 24 and 114g/day.

tammy’s maximum recommended carbohydrate intake is 115g per day given her goal of weight loss (insulin resistant).

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) 109 208
fat (g) 24 114
carbs (g) 0 115
energy (calories) 656 1573

tammy’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 she is on the right track.

net carbs, insulin load, insulinogenic calories

tammy’s food diary indicates she is eating 1369 calories per day with an insulin load of 162g/day and with 47% insulinogenic calories. Her basal metabolic rate (BMR) is 1851 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 tammy’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
tammy 47% 162 115

daily nutrient score

The chart below shows a comparison of the nutrient density of tammy’s food log based on the harder to find 50% of the essential nutrients. tammy’s most nutrient dense day is March 23 2018 while her least nutrient-dense day is March 31 2018.

best and worst days

tammy’s food diary for the best and worst days are shown below for comparison. tammy 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)
Banana, Fresh 105
Horizon Milk, milk, 2%, with vitamins A & D, organic 65
Sugar, Raw, Turbinado 16
Kellogg's, All-Bran Original 322
Tuna, Canned, White Albacore, Water Pack, Drained, Not Rinsed 145
Kingfish 149
Salmon, Atlantic, Wild, Cooked from Fresh or Frozen 103
Arnold, bread, Health Nut 240
Brown Rice, Steamed 124
Fage, Total 2% Greek Yogurt, Plain 93
Horizon Milk, milk, 1%, with vitamins A & D, organic 55
Philadelphia, cream cheese, chive & onion 80
Smart Balance, peanut butter, creamy, with omegas 190
Coconut Water, Fresh Liquid from Coconut 46

Worst Day

food name energy (kcal)
Bob Evans Farms, Original Pork Sausage Links 130
Horizon Milk, milk, 1%, with vitamins A & D, organic 77
Nestle Health Science, shake, french vanilla, Optifast, 800 160
Sugar, Raw, Turbinado 16
FreeBird, Chicken Breast, Raw, Skinless, Boneless, Organic 210
Ian's, Bread Crumbs, Panko, Original 71
Saffron Yellow Rice 384
Brussels sprouts, cooked, boiled, drained, with salt 56

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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