Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Nick get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of fat loss with a low insulin load diet.

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

supplements

The supplements listed below will provide Nick 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
2.3
Zinc : Copper
3.5
Potassium : Sodium
0.6
Calcium : Magnesium
1.8
Iron : Copper
5.5
Calcium : Phosphorus
0.3

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Nick’s current diet is not providing in large quantities. The table below shows the nutrients that Nick is not getting more than 300% of the recommended daily intake from the diet and that are not contraindicated by the nutrient ratios above.

nutrient % DRI prioritize
Vitamin D 26%
Thiamin (B1) 29%
Riboflavin (B2) 36%
Manganese 42%
Calcium 47%
Zinc 52%
Magnesium 53%
Potassium 65%
Niacin (B3) 77%
Vitamin A 78%
Panto Acid (B5) 80%
Sodium 99%
Folate 104%

optimal foods for you

The foods listed below will provide Nick with the nutrients that he is currently not getting in large amounts while also aligning with his 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 12.4 0.17 7%
coriander 12.3 0.23 30%
escarole 10.7 0.19 24%
chicory greens 10.5 0.23 23%
spinach 12.2 0.23 49%
basil 11.3 0.23 47%
beet greens 9.5 0.22 35%
asparagus 10.4 0.22 50%
alfalfa 6.6 0.23 19%
lettuce 9.8 0.15 50%
dill (fresh) 10.9 0.43 59%
yeast extract spread 12.0 1.85 59%
arugula 9.1 0.25 45%
parsley 9.4 0.36 48%
watercress 11.2 0.11 65%
seaweed (laver) 13.2 0.35 80%
lamb liver 10.3 1.68 48%
chives 9.1 0.30 48%
veal liver 11.0 1.92 55%
portabella mushrooms 9.6 0.29 55%
chicken liver 10.1 1.72 50%
turkey liver 9.9 1.89 47%
chinese cabbage 9.2 0.12 54%
zucchini 6.9 0.17 40%
mustard greens 6.4 0.27 36%
white mushroom 9.7 0.22 65%
beef liver 10.2 1.75 60%
shiitake mushroom 8.8 0.39 58%
chard 7.8 0.19 51%
red peppers 6.3 0.31 40%
broccoli 7.3 0.35 50%
banana pepper 5.4 0.27 36%
okra 7.0 0.22 50%
cucumber 5.6 0.12 40%
pickles 5.6 0.12 40%
wheat bran 7.0 2.16 38%
celery 6.8 0.18 50%
paprika 6.1 2.82 27%
pork liver 9.0 1.65 59%
cauliflower 6.6 0.25 50%
amaranth leaves 10.8 0.21 86%
turnip greens 5.7 0.29 44%
jalapeno peppers 4.7 0.27 37%
eggplant 4.1 0.25 35%
lamb kidney 6.9 1.12 52%
collards 4.2 0.33 37%
radishes 4.6 0.16 43%
summer squash 4.7 0.19 45%
chayote 4.1 0.24 41%
liver sausage 2.6 3.31 13%
brussel sprouts 4.7 0.42 50%
spirulina 6.9 0.26 70%
avocado 0.3 1.60 8%
sauerkraut 2.7 0.19 39%
blackberries 1.5 0.43 27%
liverwurst 2.0 3.26 16%
mung beans 6.4 0.19 74%
radicchio 5.6 0.23 68%
beef kidney 4.7 1.57 52%
kale 4.6 0.28 60%
artichokes 3.5 0.47 49%
marjoram 3.0 2.71 31%
snap beans 4.2 0.15 58%
pumpkin 6.2 0.20 76%
cabbage 3.7 0.23 55%
mackerel 0.9 3.05 14%
sturgeon 3.8 1.35 49%
seaweed (wakame) 6.7 0.45 79%
thyme 3.1 2.76 34%
curry powder 0.9 3.25 13%
trout 3.4 1.68 45%
whole egg 1.3 1.43 30%
raspberries 0.6 0.52 30%
salmon 4.0 1.56 52%
fish roe 3.4 1.43 47%
edamame 2.4 1.21 41%
lamb brains 0.9 1.54 27%
egg yolk 0.8 2.75 18%
turnips 2.7 0.21 51%
carrots 4.5 0.41 64%
sage 1.9 3.15 26%
peas 4.4 0.42 65%
onions 4.3 0.32 65%
ham 0.9 1.49 29%
red cabbage 3.0 0.29 55%
beef brains 0.0 1.51 22%
soybeans (sprouted) 2.4 0.81 49%
olives -2.7 1.45 3%
winter squash 4.4 0.40 69%
turkey heart 2.8 1.74 47%
fish liver 0.0 4.24 9%
tarragon 5.4 2.95 62%
butternut squash 4.9 0.45 75%
mussel 3.7 0.86 63%
lamb heart 2.3 1.61 48%
rhubarb 2.1 0.21 55%
tofu 0.1 0.83 34%
anchovy 2.2 2.10 44%
kefir (low fat) 3.2 0.41 64%
seaweed (kelp) 4.8 0.43 77%

macronutrients

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

protein

Nick’s protein intake is 1.2g/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 Nick’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 27
RDI/sedentary ~11% 0.8 55
typical ~16% 1.2 82
minimum nutrient optimiser ~24% 1.8 123
Nick 27% 1.19 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. Nick’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) 123 327
fat (g) 27 178
carbs (g) 0 130
energy (calories) 2161 2470

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

Nick’s food diary indicates he is eating 1649 calories per day with an insulin load of 110g/day and with 27% 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 Nick’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
Nick 27% 110 64

daily nutrient score

The chart below shows a comparison of the nutrient density of Nick’s food log based on the harder to find 50% of the essential nutrients. Nick’s most nutrient dense day is December 24 2018 while his least nutrient-dense day is December 24 2018.

best and worst days

Nick’s food diary for the best and worst days are shown below for comparison. Nick 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)
Avocados, Raw, All Commercial Varieties 322
Sauerkraut 45
Tomato Raw, Includes Cherry, Grape, Roma 22
Bertolli, Extra Virgin Olive Oil 119
Shrimp, Mixed Species, Raw 256
Asparagus, Cooked from Fresh 3
Mushrooms, Cooked from Fresh 7
Brunswick, Seafood Snacks, Herring Fillets, Kippered 160
Saint Archer, beer, IPA, Saint Archer 618
Dark Chocolate Bar, 70%-85% Cacao 97

Worst Day

food name energy (kcal)
Avocados, Raw, All Commercial Varieties 322
Sauerkraut 45
Tomato Raw, Includes Cherry, Grape, Roma 22
Bertolli, Extra Virgin Olive Oil 119
Shrimp, Mixed Species, Raw 256
Asparagus, Cooked from Fresh 3
Mushrooms, Cooked from Fresh 7
Brunswick, Seafood Snacks, Herring Fillets, Kippered 160
Saint Archer, beer, IPA, Saint Archer 618
Dark Chocolate Bar, 70%-85% Cacao 97

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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