Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Janet 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.

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

supplements

The supplements listed below will provide Janet 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
12.4
Zinc : Copper
25.9
Potassium : Sodium
0.9
Calcium : Magnesium
2.3
Iron : Copper
34.0
Calcium : Phosphorus
1.2

nutrients to prioritise

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

nutrient % DRI prioritize
Thiamin (B1) 22%
Omega-3 26%
Folate 27%
Potassium 35%
Copper 36%
Sodium 37%
Niacin (B3) 46%
Phosphorus 47%
Panto Acid (B5) 48%
Vitamin E 48%
Manganese 51%
Vitamin B6 51%
Iron 55%

optimal foods for you

The foods listed below will provide Janet 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
chicory greens 13.2 0.23 23%
coriander 13.8 0.23 30%
endive 10.5 0.17 7%
basil 13.7 0.23 47%
spinach 12.3 0.23 49%
beet greens 10.4 0.22 35%
asparagus 12.5 0.22 50%
escarole 8.8 0.19 24%
zucchini 10.0 0.17 40%
banana pepper 8.8 0.27 36%
mustard greens 8.5 0.27 36%
seaweed (laver) 14.4 0.35 80%
watercress 12.1 0.11 65%
chard 9.9 0.19 51%
broccoli 9.9 0.35 50%
alfalfa 5.4 0.23 19%
lettuce 9.2 0.15 50%
arugula 8.7 0.25 45%
jalapeno peppers 7.5 0.27 37%
portabella mushrooms 9.9 0.29 55%
red peppers 7.8 0.31 40%
paprika 8.2 2.82 27%
summer squash 8.3 0.19 45%
okra 9.0 0.22 50%
chives 8.8 0.30 48%
celery 8.8 0.18 50%
parsley 8.6 0.36 48%
lamb liver 9.8 1.68 48%
eggplant 6.5 0.25 35%
cauliflower 8.5 0.25 50%
wheat bran 8.5 2.16 38%
white mushroom 10.3 0.22 65%
dill (fresh) 9.3 0.43 59%
chayote 6.5 0.24 41%
radicchio 9.9 0.23 68%
chinese cabbage 8.0 0.12 54%
turnip greens 6.6 0.29 44%
cucumber 5.8 0.12 40%
pickles 5.8 0.12 40%
sauerkraut 5.6 0.19 39%
radishes 6.0 0.16 43%
shiitake mushroom 8.0 0.39 58%
turkey liver 7.9 1.89 47%
chicken liver 8.0 1.72 50%
collards 5.0 0.33 37%
veal liver 8.8 1.92 55%
avocado 1.9 1.60 8%
brussel sprouts 6.5 0.42 50%
lamb kidney 7.4 1.12 52%
blackberries 3.3 0.43 27%
beef liver 8.6 1.75 60%
yeast extract spread 8.5 1.85 59%
curry powder 3.5 3.25 13%
sage 4.9 3.15 26%
beef brains 2.7 1.51 22%
kale 6.7 0.28 60%
marjoram 4.9 2.71 31%
spirulina 8.1 0.26 70%
seaweed (wakame) 9.4 0.45 79%
cloves 5.3 2.74 35%
lamb brains 2.9 1.54 27%
artichokes 5.0 0.47 49%
cabbage 5.5 0.23 55%
salmon 6.1 1.56 52%
thyme 4.8 2.76 34%
edamame 4.3 1.21 41%
trout 5.3 1.68 45%
amaranth leaves 9.3 0.21 86%
raspberries 1.7 0.52 30%
red cabbage 4.9 0.29 55%
olives -1.2 1.45 3%
turnips 4.1 0.21 51%
mackerel 1.5 3.05 14%
fish roe 4.5 1.43 47%
peas 6.0 0.42 65%
sunflower seeds 3.7 5.46 15%
mung beans 6.8 0.19 74%
anchovy 4.4 2.10 44%
snap beans 4.5 0.15 58%
crab 6.7 0.83 71%
pork liver 5.8 1.65 59%
pumpkin 6.7 0.20 76%
winter squash 5.9 0.40 69%
beef kidney 4.6 1.57 52%
sturgeon 4.0 1.35 49%
tuna 4.7 1.84 52%
butternut squash 6.6 0.45 75%
liver sausage 0.6 3.31 13%
onions 4.9 0.32 65%
sweetbread 0.1 3.18 12%
egg yolk 0.6 2.75 18%
mussel 5.0 0.86 63%
ham 0.9 1.49 29%
soybeans (sprouted) 3.0 0.81 49%
lobster 6.0 0.89 71%
oysters 4.4 1.02 59%
herring 2.3 2.17 36%
carrots 4.6 0.41 64%
caviar 2.3 2.64 33%
tarragon 6.4 2.95 62%

macronutrients

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

protein

Janet’s protein intake is 2.0g/kg LBM or 93g/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 Janet’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 19
RDI/sedentary ~11% 0.8 37
typical ~16% 1.2 56
minimum nutrient optimiser ~24% 1.8 84
Janet 34% 1.99 93

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. Janet’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) 84 189
fat (g) 19 103
carbs (g) 0 88
energy (calories) 1073 1431

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

Janet’s food diary indicates she is eating 1126 calories per day with an insulin load of 87g/day and with 31% 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 Janet’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
Janet 31% 87 35

daily nutrient score

The chart below shows a comparison of the nutrient density of Janet’s food log based on the harder to find 50% of the essential nutrients. Janet’s most nutrient dense day is January 09 2019 while her least nutrient-dense day is January 07 2019.

best and worst days

Janet’s food diary for the best and worst days are shown below for comparison. Janet 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)
Apples, Raw, Granny Smith, with Skin 41
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 119
Navitas, goji berries, dried, organic 56
Garden of Life, Raw Protein, Vanilla 96
Great Lakes Gelatin, Collagen Hydrolysate, Unflavored, Joint Care 32
Wallaby Organic, Organic Kefir Plain Whole Milk 67
Watercress, Raw 4
Oscar Mayer Foods, Kosher Dill Halves 18
Red Bell Peppers, Cooked 22
Onion, White, Yellow or Red, Cooked 37
Wegamns, Sliced Shitake Mushrooms 14
Bison or Buffalo, Ground Meat 190
Raw Egg 211
Butter, Salted 72
Scallions or Spring Onions, Tops Only, Raw 1
Organic Valley, Cheese, Mozzarella 66

Worst Day

food name energy (kcal)
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 48
Cacao, Nibs, Raw Organic 46
Navitas, goji berries, dried, organic 71
Garden of Life, Raw Protein, Vanilla 110
Great Lakes Gelatin, Collagen Hydrolysate, Unflavored, Joint Care 43
Fage, Total 2%, Lowfat Greek Strained Yogurt 113
Blueberries, Wild, Frozen 15
Fried Eggs, Whole Egg 261
Wegamns, Sliced Shitake Mushrooms 18
Nature's Rancher, Ground Buffalo 92
Organic Valley, Cheese, Mozzarella 49
Butter, Salted 86
Watercress, Raw 3
Montezuma's, 100% Cocoa Solids Dark Chocolate Absolute Black with Cocoa Nibs 156
Justin's, Classic Almond Butter 190

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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