Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Ryan get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of athletic performance 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 Ryan’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Ryan 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
3.5
Zinc : Copper
13.7
Potassium : Sodium
2.5
Calcium : Magnesium
1.6
Iron : Copper
4.1
Calcium : Phosphorus
0.5

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 35%
Vitamin D 58%
Calcium 86%
Potassium 93%
Thiamin (B1) 94%
Magnesium 104%
Riboflavin (B2) 119%
Manganese 126%
Panto Acid (B5) 127%
Folate 132%
Phosphorus 135%
Niacin (B3) 140%
Vitamin E 154%

optimal foods for you

The foods listed below will provide Ryan with the nutrients that he is currently not getting in large amounts while also aligning with his goal of athletic performance . 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
yeast extract spread 9.3 1.85 59%
seaweed (laver) 9.9 0.35 80%
coriander 9.7 0.23 30%
chicken liver 7.9 1.72 50%
spinach 9.2 0.23 49%
lamb liver 7.6 1.68 48%
asparagus 9.0 0.22 50%
watercress 9.1 0.11 65%
turkey liver 7.2 1.89 47%
cod liver oil 0.2 9.02 0%
veal liver 7.0 1.92 55%
beef liver 7.1 1.75 60%
hazelnut oil 0.2 8.84 0%
grapeseed oil 0.1 8.84 0%
seaweed (wakame) 8.1 0.45 79%
almond oil 0.0 8.84 0%
endive 8.3 0.17 7%
chicory greens 8.1 0.23 23%
sunflower seeds 3.0 5.46 15%
pork liver 6.0 1.65 59%
lamb kidney 6.4 1.12 52%
spirulina 7.2 0.26 70%
peanut oil -1.2 8.84 0%
beet greens 7.1 0.22 35%
white mushroom 7.0 0.22 65%
portabella mushrooms 6.8 0.29 55%
hazelnuts 1.0 6.29 10%
broccoli 6.8 0.35 50%
fish roe 5.7 1.43 47%
escarole 6.9 0.19 24%
shiitake mushroom 6.3 0.39 58%
almond butter 0.7 6.14 16%
beef kidney 5.1 1.57 52%
almonds 0.7 6.07 15%
lettuce 6.2 0.15 50%
shea nut oil -2.3 8.84 0%
walnut oil -2.4 8.84 0%
pine nuts -0.4 6.73 11%
okra 5.8 0.22 50%
arugula 5.8 0.25 45%
coconut oil -2.6 8.92 0%
trout 4.3 1.68 45%
parsley 5.6 0.36 48%
amaranth leaves 5.5 0.21 86%
salmon 4.2 1.56 52%
pili nuts -1.4 7.19 7%
seaweed (kelp) 5.1 0.43 77%
celery 5.4 0.18 50%
peanuts -0.3 5.99 18%
chard 5.3 0.19 51%
red peppers 5.2 0.31 40%
macadamia nuts -1.6 7.18 6%
radicchio 5.0 0.23 68%
chinese cabbage 5.0 0.12 54%
mung beans 4.9 0.19 74%
chives 4.8 0.30 48%
pecans -1.6 6.91 6%
sturgeon 3.7 1.35 49%
alfalfa 4.8 0.23 19%
banana pepper 4.7 0.27 36%
anchovy 2.8 2.10 44%
butternuts -1.1 6.12 17%
lamb -1.4 6.39 5%
brazil nuts -1.6 6.59 9%
zucchini 4.5 0.17 40%
cauliflower 4.4 0.25 50%
sesame seeds -1.5 6.31 10%
mustard greens 4.4 0.27 36%
walnuts -1.5 6.19 13%
sesame butter -1.2 5.86 21%
halibut 3.3 1.11 66%
mackerel 1.4 3.05 14%
pumpkin seeds -1.1 5.59 19%
turnip greens 4.0 0.29 44%
pumpkin 4.0 0.20 76%
flax seed -1.0 5.34 12%
caviar 1.7 2.64 33%
cod 1.4 2.90 71%
egg yolk 1.5 2.75 18%
brussel sprouts 3.7 0.42 50%
peas 3.6 0.42 65%
pork chops 2.2 1.74 54%
pistachio nuts -1.6 5.69 22%
fish liver -0.2 4.24 9%
cashews -1.8 5.80 26%
mussel 3.0 0.86 63%
turkey heart 2.1 1.74 47%
lamb heart 2.3 1.61 48%
butternut squash 3.4 0.45 75%
jalapeno peppers 3.5 0.27 37%
chicken breast 2.3 1.48 60%
pinto beans 3.5 0.22 83%
crab 2.9 0.83 71%
mollusks conch 2.4 1.30 54%
beef heart 2.0 1.79 52%
tuna 1.9 1.84 52%
collards 3.3 0.33 37%
sardine 1.5 2.08 38%
pork shoulder 1.9 1.62 56%
cucumber 3.3 0.12 40%

macronutrients

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

protein

Ryan’s protein intake is 1.3g/kg LBM or 94g/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 Ryan’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 28
RDI/sedentary ~11% 0.8 56
typical ~16% 1.2 85
minimum nutrient optimiser ~24% 1.8 127
Ryan 22% 1.34 94

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. Ryan’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) 127 260
fat (g) 28 184
carbs (g) 0 133
energy (calories) 1689 2542

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

Ryan’s food diary indicates he is eating 1697 calories per day with an insulin load of 129g/day and with 30% 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 Ryan’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
Ryan 30% 129 76

daily nutrient score

The chart below shows a comparison of the nutrient density of Ryan’s food log based on the harder to find 50% of the essential nutrients. Ryan’s most nutrient dense day is January 16 2018 while his least nutrient-dense day is December 14 2017.

best and worst days

Ryan’s food diary for the best and worst days are shown below for comparison. Ryan 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)
Salmon, Sockeye Red, Canned, Drained 356
Kale, Raw 16
Radicchio, Raw 20
Olive Oil 119
Almonds, Raw 71
Avocado, Black Skin, California Type 227

Worst Day

food name energy (kcal)
Ojio, Cacao Beans, Arriba, Raw 50

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes