Nutrition Fingerprint

recommended approach

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

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
2.1
Zinc : Copper
9.3
Potassium : Sodium
1.1
Calcium : Magnesium
3.0
Iron : Copper
7.3
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Vickie’s current diet is not providing in large quantities. The table below shows the nutrients that Vickie is not getting more than 300% of the recommended daily intake from the diet 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: fatigue, inflammation, methylation.

nutrient % DRI prioritize
Manganese 41%
Vitamin D 42%
Iron 50%
Sodium 53%
Magnesium 55%
Calcium 62%
Potassium 65%
Vitamin E 73%
Phosphorus 85%
Folate 114%
Panto Acid (B5) 121%
Thiamin (B1) 146%
Leucine 149%

optimal foods for you

The foods listed below will provide Vickie with the nutrients that she is currently not getting in large amounts while also aligning with her 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
spinach 14.3 0.23 49%
watercress 13.1 0.11 65%
coriander 13.0 0.23 30%
endive 12.9 0.17 7%
seaweed (laver) 12.0 0.35 80%
chicory greens 11.9 0.23 23%
asparagus 11.3 0.22 50%
arugula 11.1 0.25 45%
beet greens 11.0 0.22 35%
chard 10.8 0.19 51%
escarole 10.7 0.19 24%
lettuce 10.7 0.15 50%
parsley 10.7 0.36 48%
amaranth leaves 10.6 0.21 86%
turnip greens 10.4 0.29 44%
spirulina 10.2 0.26 70%
chinese cabbage 10.0 0.12 54%
chives 10.0 0.30 48%
seaweed (wakame) 9.9 0.45 79%
broccoli 9.2 0.35 50%
mustard greens 9.0 0.27 36%
alfalfa 8.7 0.23 19%
yeast extract spread 9.7 1.85 59%
radicchio 8.3 0.23 68%
seaweed (kelp) 8.2 0.43 77%
okra 7.8 0.22 50%
celery 7.7 0.18 50%
zucchini 7.4 0.17 40%
cauliflower 7.2 0.25 50%
jalapeno peppers 7.1 0.27 37%
snap beans 6.8 0.15 58%
peas 6.9 0.42 65%
mung beans 6.7 0.19 74%
banana pepper 6.7 0.27 36%
chicken liver 7.7 1.72 50%
onions 6.4 0.32 65%
white mushroom 6.2 0.22 65%
summer squash 6.1 0.19 45%
pinto beans 6.0 0.22 83%
kale 6.0 0.28 60%
pumpkin 5.9 0.20 76%
sauerkraut 5.9 0.19 39%
portabella mushrooms 5.8 0.29 55%
lamb kidney 6.4 1.12 52%
cucumber 5.6 0.12 40%
pickles 5.6 0.12 40%
lemongrass 6.2 0.99 93%
mussel 6.1 0.86 63%
artichokes 5.7 0.47 49%
butternut squash 5.6 0.45 75%
shiitake mushroom 5.5 0.39 58%
red peppers 5.3 0.31 40%
fish roe 6.0 1.43 47%
brussel sprouts 5.2 0.42 50%
winter squash 5.1 0.40 69%
collards 5.0 0.33 37%
pork liver 6.0 1.65 59%
eggplant 4.8 0.25 35%
lamb liver 5.8 1.68 48%
radishes 4.7 0.16 43%
beef liver 5.8 1.75 60%
crab 4.9 0.83 71%
turnips 4.3 0.21 51%
soybeans (sprouted) 4.8 0.81 49%
cabbage 4.3 0.23 55%
chayote 4.1 0.24 41%
beef kidney 5.0 1.57 52%
trout 5.0 1.68 45%
crayfish 4.4 0.82 67%
veal liver 5.2 1.92 55%
caviar 5.7 2.64 33%
lobster 4.2 0.89 71%
red cabbage 3.8 0.29 55%
mollusks conch 4.5 1.30 54%
beef tripe 4.3 1.03 55%
rhubarb 3.6 0.21 55%
blackberries 3.8 0.43 27%
beets 3.7 0.43 70%
edamame 4.2 1.21 41%
octopus 4.4 1.64 71%
halibut 4.0 1.11 66%
coconut water 3.2 0.19 66%
sturgeon 4.1 1.35 49%
salmon 4.1 1.56 52%
rockfish 3.8 1.09 66%
turkey liver 4.3 1.89 47%
mulberries 3.1 0.43 74%
pollock 3.5 1.11 69%
lamb lungs 3.4 0.95 58%
celeriac 2.9 0.42 72%
flounder 3.3 0.86 57%
oysters 3.4 1.02 59%
boysenberries 2.9 0.50 54%
carrots 2.4 0.41 64%
cod 4.3 2.90 71%
white fish 2.9 1.08 70%
leeks 2.4 0.61 83%
raspberries 2.4 0.52 30%
beef heart 3.2 1.79 52%
jerusalem-artichokes 2.4 0.73 87%

macronutrients

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

protein

Vickie’s protein intake is 1.5g/kg LBM or 96g/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 Vickie’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 26
RDI/sedentary ~11% 0.8 52
typical ~16% 1.2 78
minimum nutrient optimiser ~24% 1.8 117
Vickie 39% 1.48 96

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. Vickie’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) 117 243
fat (g) 26 133
carbs (g) 0 123
energy (calories) 702 1840

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

Vickie’s food diary indicates she is eating 1007 calories per day with an insulin load of 80g/day and with 32% 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 Vickie’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
Vickie 32% 80 26

daily nutrient score

The chart below shows a comparison of the nutrient density of Vickie’s food log based on the harder to find 50% of the essential nutrients. Vickie’s most nutrient dense day is January 03 2019 while her least nutrient-dense day is January 12 2019.

best and worst days

Vickie’s food diary for the best and worst days are shown below for comparison. Vickie 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)
Broccoli, Raw 68
Oyster, Canned, Drained 65
Mackerel, Canned, Drained 156
Red Bell Peppers, Raw 23
Egg Whites Only, Cooked 26
Mozzarella Cheese, Whole Milk 80
Bragg, Nutritional Yeast Seasoning 20
Cauliflower, Cooked from Fresh 29
Green Beans, Raw 16
Green Olives 15
Avocado, Green Skin, Florida Type 36
John West, Tuna Slices, Olive Oil Blend 132
Eggs, Cooked 78
Asparagus, Cooked from Fresh 22
Chicken Breast, Skin Removed Before Cooking 346
Mushrooms, Raw 11
Broccoli, Cooked From Fresh 32
Spinach, Raw 12
Mayo Type Salad Dressing 38

Worst Day

food name energy (kcal)
John West Mackerel Fillets in Curry Sauce 238
Eggs, Cooked 155
Egg Whites Only, Cooked 21
Bragg, Nutritional Yeast Seasoning 12
Coles, Mozzarella, Cheese, Shredded, Australian 80
Australis The Better Fish, Barramundi 240
Cheese, Cheddar, Sharp, Sliced 230
Garlic, Cooked 6
Vodka 128

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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