Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Carrie get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of blood sugar management with a low insulin load diet and being vegan.

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

supplements

The supplements listed below will provide Carrie 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
2.0
Zinc : Copper
6.0
Potassium : Sodium
1.7
Calcium : Magnesium
4.7
Iron : Copper
22.8
Calcium : Phosphorus
2.0

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 33%
Sodium 76%
Phosphorus 116%
Methionine 140%
Potassium 142%
Magnesium 159%
Lysine 168%
Zinc 173%
Selenium 194%
Leucine 195%
Valine 195%

optimal foods for you

The foods listed below will provide Carrie with the nutrients that she is currently not getting in large amounts while also aligning with her 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 5.9 0.17 7%
alfalfa 8.9 0.23 19%
olives -2.3 1.45 3%
chicory greens 4.1 0.23 23%
curry powder 1.6 3.25 13%
coriander 5.1 0.23 30%
corn bran -0.8 2.24 12%
brazil nuts 1.4 6.59 9%
spinach 10.6 0.23 49%
avocado -3.6 1.60 8%
turnip greens 8.7 0.29 44%
wheat bran 7.7 2.16 38%
beet greens 4.6 0.22 35%
flax seed -0.1 5.34 12%
tofu 4.7 0.83 34%
mustard greens 4.6 0.27 36%
coconut milk -4.1 2.30 9%
pumpkin seeds 2.3 5.59 19%
sesame seeds -0.6 6.31 10%
basil 8.1 0.23 47%
blackberries 0.5 0.43 27%
asparagus 8.6 0.22 50%
coconut cream -4.1 3.30 8%
regular french dressing -2.4 4.59 10%
zucchini 5.1 0.17 40%
poppy seeds 0.4 5.25 17%
caraway seed 2.6 3.33 27%
paprika 2.0 2.82 27%
portabella mushrooms 10.2 0.29 55%
mustard seed 3.8 5.08 27%
pili nuts -2.2 7.19 7%
banana pepper 2.9 0.27 36%
sage 1.7 3.15 26%
marjoram 2.9 2.71 31%
coconut meat -4.5 3.54 10%
raspberries 0.0 0.52 30%
chives 6.5 0.30 48%
chard 7.2 0.19 51%
walnuts -1.9 6.19 13%
parsley 6.1 0.36 48%
watercress 12.2 0.11 65%
eggplant 0.9 0.25 35%
arugula 4.8 0.25 45%
pecans -4.2 6.91 6%
agave -1.6 1.35 26%
peanut butter -0.9 5.90 18%
pine nuts -2.7 6.73 11%
butternuts -1.3 6.12 17%
hazelnuts -3.5 6.29 10%
chinese cabbage 7.5 0.12 54%
lettuce 5.8 0.15 50%
macadamia nuts -4.8 7.18 6%
almonds -2.3 6.07 15%
sesame butter -0.3 5.86 21%
collards 0.9 0.33 37%
almond butter -2.2 6.14 16%
palm kernel oil -6.1 8.62 0%
shea nut oil -6.0 8.84 0%
grapeseed oil -6.0 8.84 0%
hazelnut oil -6.0 8.84 0%
natto 2.9 2.11 39%
walnut oil -6.1 8.84 0%
almond oil -6.1 8.84 0%
soybean oil -6.1 8.84 0%
peanut oil -6.1 8.84 0%
coconut oil -6.1 8.92 0%
sauerkraut 1.1 0.19 39%
summer squash 3.4 0.19 45%
french dressing -5.9 4.57 10%
cucumber 1.2 0.12 40%
pickles 1.2 0.12 40%
peanuts -2.2 5.99 18%
cauliflower 5.1 0.25 50%
radishes 2.1 0.16 43%
nutmeg -1.0 5.25 23%
edamame 2.2 1.21 41%
white mushroom 10.3 0.22 65%
jalapeno peppers -0.0 0.27 37%
soybeans (sprouted) 4.3 0.81 49%
thyme 0.4 2.76 34%
mace -1.1 4.75 26%
cumin 2.8 3.75 39%
pistachio nuts -1.9 5.69 22%
artichokes 3.8 0.47 49%
broccoli 4.1 0.35 50%
okra 3.7 0.22 50%
chayote 0.2 0.24 41%
shiitake mushroom 6.3 0.39 58%
cashews -1.4 5.80 26%
cloves -0.5 2.74 35%
reduced fat french dressing -2.2 2.33 32%
dill seed 1.9 3.05 42%
red peppers -1.3 0.31 40%
turnips 2.2 0.21 51%
celery 1.8 0.18 50%
brussel sprouts 1.9 0.42 50%
spirulina 9.2 0.26 70%
dill (fresh) 4.9 0.43 59%
rhubarb 2.5 0.21 55%
cinnamon -3.4 2.47 34%

macronutrients

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

protein

Carrie’s protein intake is 1.85g/kg LBM or 87g/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 Carrie’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 19
RDI/sedentary 11% 0.8 38
typical 16% 1.2 56
strength athlete 24% 1.8 85
maximum 35% 2.7 151
Carrie 25% 1.85 87

macro targets

Carrie should consume at least 85g of protein per day.

Carrie’s fat intake should range between 19 and 110g/day.

Carrie’s maximum recommended carbohydrate intake is 37g per day given her 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) 85 151
fat (g) 19 110
carbs (g) 0 37
energy (calories) 1079 1525

Carrie’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

Carrie’s food diary indicates she is eating 1519 calories per day with an insulin load of 79g/day and with 21% insulinogenic calories. Her basal metabolic rate (BMR) is 1525 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 Carrie’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
Carrie 21% 79 30

daily nutrient score

The chart below shows a comparison of the nutrient density of Carrie’s food log based on the harder to find 50% of the essential nutrients. Carrie’s most nutrient dense day is January 21 2018 while her least nutrient-dense day is December 14 2017.

best and worst days

Carrie’s food diary for the best and worst days are shown below for comparison. Carrie 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)
Organic Traditions, Amla Berry Powder 15
Avocados, Raw, All Commercial Varieties 224
Bragg, Nutritional Yeast Seasoning 40
Arugula, Raw 10
Coffee, Prepared From Grounds 12
Nordic Naturals, Algae Omega 30
Jeff's Naturals, Whole Castelvetrano Olives 100
Hemp Milk, Plain or Original, Unsweetened 70
Now, Whole Psyllium Husks 35
Kuli Kuli Inc., Pure Moringa Vegetable Powder 105
Spinach, Raw 35
Roasted Nori Sheet 50
Chia Seeds 49
Tofu, Raw, Not Silken, Cooked, Extra Firm 283
Natto 92
Olive Oil 119
Good Karma, Unsweetened Flax Milk 25
Broccoli Seeds, Sprouted, Raw 48
Endive, Curly, Raw 87
Curry Powder 20

Worst Day

food name energy (kcal)
Kale, Raw 25
Collards, Raw 13
Organic Girl, Super Greens 12
Broccoli Seeds, Sprouted, Raw 16
Sunwarrior, Plant-based Protein, Chocolate 150
Feel Good Organics, Amla Powder 15
Avocados, Raw, All Commercial Varieties 104
Flax Seeds, Not Fortified 56
Good Karma, Unsweetened Flax Milk 25
Brami, Lupini Snack, Sea Salt 180
NOW, Psyllium Husk Powder 23
Hemp Milk, Plain or Original, Unsweetened 70
Jeff's Naturals, Whole Castelvetrano Olives 100
Nordic Naturals, Algae Omega 30
Macadamia Nuts, Roasted, Salted 148
Olive Oil 358
Blackberries, Fresh 13
Arugula, Raw 10
Bragg, Nutritional Yeast Seasoning 80
Broccoli, Raw 93
Broccoli Seeds, Sprouted, Raw 16

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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