Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Angela 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 and being vegan.

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

supplements

The supplements listed below will provide Angela with the nutrients that she is not getting enough of 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. 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
3.6
Zinc : Copper
16.2
Potassium : Sodium
0.7
Calcium : Magnesium
4.5
Iron : Copper
23.5
Calcium : Phosphorus
0.8

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 17%
Magnesium 34%
Manganese 34%
Copper 41%
Folate 41%
Iron 43%
Thiamin (B1) 43%
Potassium 45%
Calcium 58%
Phosphorus 58%
Sodium 61%
Vitamin E 67%
Panto Acid (B5) 68%

optimal foods for you

The foods listed below will provide Angela with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . 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 11.9 0.17 7%
chicory greens 13.0 0.23 23%
coriander 12.6 0.23 30%
basil 12.8 0.23 47%
spinach 12.1 0.23 49%
beet greens 10.3 0.22 35%
asparagus 10.8 0.22 50%
alfalfa 6.8 0.23 19%
watercress 11.9 0.11 65%
arugula 9.6 0.25 45%
chard 9.7 0.19 51%
mustard greens 7.9 0.27 36%
parsley 8.9 0.36 48%
lettuce 8.7 0.15 50%
broccoli 8.9 0.35 50%
chives 8.5 0.30 48%
banana pepper 6.9 0.27 36%
zucchini 7.3 0.17 40%
turnip greens 7.7 0.29 44%
okra 8.1 0.22 50%
radicchio 10.1 0.23 68%
jalapeno peppers 6.4 0.27 37%
celery 7.8 0.18 50%
eggplant 5.6 0.25 35%
dill (fresh) 8.5 0.43 59%
summer squash 6.6 0.19 45%
curry powder 5.2 3.25 13%
cucumber 5.8 0.12 40%
pickles 5.8 0.12 40%
cauliflower 7.0 0.25 50%
yeast extract spread 9.2 1.85 59%
portabella mushrooms 7.5 0.29 55%
chinese cabbage 7.2 0.12 54%
red peppers 5.7 0.31 40%
blackberries 4.1 0.43 27%
wheat bran 6.8 2.16 38%
sauerkraut 5.1 0.19 39%
paprika 5.6 2.82 27%
chayote 5.2 0.24 41%
radishes 5.1 0.16 43%
seaweed (laver) 9.6 0.35 80%
spirulina 8.2 0.26 70%
collards 4.2 0.33 37%
white mushroom 7.5 0.22 65%
artichokes 5.7 0.47 49%
thyme 5.7 2.76 34%
cloves 5.6 2.74 35%
sage 4.8 3.15 26%
seaweed (wakame) 9.0 0.45 79%
marjoram 4.9 2.71 31%
avocado 1.1 1.60 8%
brussel sprouts 5.1 0.42 50%
snap beans 5.7 0.15 58%
shiitake mushroom 5.8 0.39 58%
amaranth leaves 8.9 0.21 86%
kale 5.8 0.28 60%
raspberries 2.4 0.52 30%
cabbage 4.9 0.23 55%
edamame 3.7 1.21 41%
olives -0.7 1.45 3%
soybeans (sprouted) 4.3 0.81 49%
seaweed (kelp) 7.0 0.43 77%
onions 5.4 0.32 65%
turnips 3.5 0.21 51%
red cabbage 4.0 0.29 55%
pumpkin 6.3 0.20 76%
peas 5.2 0.42 65%
winter squash 5.7 0.40 69%
mung beans 6.1 0.19 74%
rhubarb 3.6 0.21 55%
butternut squash 6.2 0.45 75%
caraway seed 2.0 3.33 27%
tofu 1.0 0.83 34%
strawberries 2.2 0.32 49%
tarragon 5.8 2.95 62%
boysenberries 2.7 0.50 54%
pepper 4.6 2.51 57%
hazelnuts 1.7 6.29 10%
coconut water 3.5 0.19 66%
flax seed 1.0 5.34 12%
carambola 2.4 0.31 56%
cumin 3.0 3.75 39%
pinto beans 5.4 0.22 83%
beets 4.0 0.43 70%
coconut milk -1.9 2.30 9%
cinnamon 1.2 2.47 34%
corn bran -1.6 2.24 12%
turmeric 4.7 3.12 61%
poppy seeds 1.1 5.25 17%
carrots 2.9 0.41 64%
kiwifruit 2.0 0.61 55%
dill seed 2.2 3.05 42%
almonds 1.3 6.07 15%
almond butter 1.4 6.14 16%
coconut cream -1.8 3.30 8%
pumpkin seeds 1.3 5.59 19%
gooseberries 1.1 0.44 52%
turnips 1.8 0.22 61%
oat bran 3.9 2.46 65%
natto 0.5 2.11 39%

macronutrients

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

protein

Angela’s protein intake is 2.2g/kg LBM or 82g/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 Angela’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 15
RDI/sedentary ~11% 0.8 30
typical ~16% 1.2 45
minimum nutrient optimiser ~24% 1.8 68
Angela 28% 2.17 82

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. Angela’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) 68 162
fat (g) 15 89
carbs (g) 0 71
energy (calories) 406 1226

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

Angela’s food diary indicates she is eating 1199 calories per day with an insulin load of 74g/day and with 25% 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 Angela’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
Angela 25% 74 29

daily nutrient score

The chart below shows a comparison of the nutrient density of Angela’s food log based on the harder to find 50% of the essential nutrients. Angela’s most nutrient dense day is June 07 2018 while her least nutrient-dense day is June 08 2018.

best and worst days

Angela’s food diary for the best and worst days are shown below for comparison. Angela 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)
Ham, shank, cured, no visible fat eaten 82
Green Tea, Brewed, Unsweetened 4
Almond Butter, Unsalted 192
Imagine, Organic, Creamy Soup, Super Greens 80
Celery, Raw 13
Member's Mark, Triple Strength Fish Oil 30
Egg, Chicken, Whole, Boiled in Shell, Hard-Cooked 141
Nutpods, Hazelnut Unsweetened 10
Baker's, 70% Dark Chocolate 46
Belgioioso, Whole Milk Ricotta Con Latte 90
Chicken, Broilers or Fryers, Leg, Meat and Skin, Cooked, Roasted 475
Tossed Salad, Plain, No Dressing 8
Marzetti, Simply Dressed, Avocado Ranch 70

Worst Day

food name energy (kcal)
Green Tea, Brewed, Unsweetened 4
Eggs, Cooked 155
Member's Mark, Triple Strength Fish Oil 15
Ham, shank, cured, visible fat eaten 101
Imagine, Organic, Creamy Soup, Super Greens 40
Chicken, Broilers or Fryers, Breast, Meat and Skin, Cooked, Roasted 168
Athenos, cheese, blue, crumbled 100
Marzetti, Simply Dressed Dressing, Blue Cheese 98
Culver's, salad dressing, blue cheese, chunky 310
Culver's, salad, cashew, with grilled chicken 460
Baker's, 70% Dark Chocolate 46
BelGioioso, Ricotta con Latte, Whole Milk 135

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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