Nutrition Fingerprint

recommended approach

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

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

supplements

The supplements listed below will provide Ingunnn 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
2.3
Zinc : Copper
13.1
Potassium : Sodium
2.1
Calcium : Magnesium
1.6
Iron : Copper
12.8
Calcium : Phosphorus
0.3

nutrients to prioritise

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

nutrient % DRI prioritize
Manganese 30%
Sodium 30%
Calcium 32%
Iron 41%
Vitamin D 50%
Magnesium 56%
Potassium 66%
Copper 72%
Vitamin E 74%
Thiamin (B1) 79%
Phosphorus 80%
Panto Acid (B5) 83%
Folate 84%

optimal foods for you

The foods listed below will provide Ingunnn 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 8.0 0.17 7%
chicory greens 9.0 0.23 23%
coriander 8.6 0.23 30%
escarole 6.8 0.19 24%
basil 8.8 0.23 47%
alfalfa 4.4 0.23 19%
beet greens 6.3 0.22 35%
spinach 8.1 0.23 49%
curry powder 3.1 3.25 13%
asparagus 7.6 0.22 50%
sunflower seeds 3.5 5.46 15%
olives 0.2 1.45 3%
avocado 0.9 1.60 8%
blackberries 3.0 0.43 27%
arugula 5.6 0.25 45%
jalapeno peppers 4.1 0.27 37%
mackerel 1.5 3.05 14%
broccoli 6.1 0.35 50%
mustard greens 3.9 0.27 36%
hazelnuts 1.9 6.29 10%
sweetbread 1.0 3.18 12%
banana pepper 3.7 0.27 36%
mayonnaise 0.8 7.17 2%
sunflower oil 0.9 8.84 0%
hazelnut oil 0.9 8.84 0%
watercress 7.9 0.11 65%
egg yolk 1.6 2.75 18%
grapeseed oil 0.8 8.84 0%
chard 5.7 0.19 51%
paprika 2.8 2.82 27%
red peppers 4.0 0.31 40%
lamb liver 5.6 1.68 48%
liver sausage 0.7 3.31 13%
thyme 3.8 2.76 34%
cod liver oil 0.7 9.02 0%
almond oil 0.5 8.84 0%
parsley 4.9 0.36 48%
eggplant 2.7 0.25 35%
turnip greens 4.2 0.29 44%
sage 2.4 3.15 26%
okra 5.0 0.22 50%
wheat bran 3.9 2.16 38%
lettuce 4.9 0.15 50%
fish liver -0.1 4.24 9%
zucchini 3.3 0.17 40%
chives 4.5 0.30 48%
fish roe 4.6 1.43 47%
collards 2.6 0.33 37%
celery 4.5 0.18 50%
raspberries 1.6 0.52 30%
cloves 3.1 2.74 35%
chayote 3.0 0.24 41%
radicchio 7.1 0.23 68%
liverwurst 0.3 3.26 16%
pickles 2.8 0.12 40%
cucumber 2.8 0.12 40%
cream -1.4 3.40 6%
almonds 0.9 6.07 15%
turkey liver 4.4 1.89 47%
whole egg 1.5 1.43 30%
coconut cream -1.1 3.30 8%
almond butter 0.9 6.14 16%
coconut milk -1.5 2.30 9%
lamb brains 1.0 1.54 27%
beef brains 0.3 1.51 22%
peanut oil -0.7 8.84 0%
portabella mushrooms 4.8 0.29 55%
marjoram 1.9 2.71 31%
thousand island dressing -0.6 3.79 13%
bologna -1.1 3.10 11%
flax seed -0.3 5.34 12%
cauliflower 3.9 0.25 50%
pine nuts 0.1 6.73 11%
corn bran -1.3 2.24 12%
chicken liver 4.3 1.72 50%
soybean oil -1.0 8.84 0%
Italian dressing -1.3 2.92 11%
lamb -1.1 6.39 5%
sauerkraut 2.0 0.19 39%
coconut meat -1.4 3.54 10%
pili nuts -0.7 7.19 7%
veal liver 5.0 1.92 55%
liver pate -0.5 3.19 16%
trout 3.3 1.68 45%
pecans -0.9 6.91 6%
sour cream -1.6 1.98 13%
duck fat -1.3 8.82 0%
edamame 2.4 1.21 41%
brazil nuts -0.7 6.59 9%
headcheese -0.7 1.57 20%
poppy seeds -0.0 5.25 17%
macadamia nuts -1.0 7.18 6%
caviar 1.6 2.64 33%
summer squash 2.6 0.19 45%
seaweed (laver) 8.0 0.35 80%
yeast extract spread 5.2 1.85 59%
shea nut oil -1.5 8.84 0%
regular french dressing -1.3 4.59 10%
french dressing -1.4 4.57 10%
brussel sprouts 3.2 0.42 50%

macronutrients

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

protein

Ingunnn’s protein intake is 2.14g/kg LBM or 86g/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 Ingunnn’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 16
RDI/sedentary 11% 0.8 32
typical 16% 1.2 48
strength athlete 24% 1.8 72
maximum 35% 2.7 129
Ingunnn 33% 2.14 86

macro targets

Ingunnn should consume at least 72g of protein per day.

Ingunnn’s fat intake should range between 16 and 98g/day.

Ingunnn’s maximum recommended carbohydrate intake is 32g 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) 72 129
fat (g) 16 98
carbs (g) 0 32
energy (calories) 894 1357

Ingunnn’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

Ingunnn’s food diary indicates she is eating 1028 calories per day with an insulin load of 64g/day and with 25% insulinogenic calories. Her basal metabolic rate (BMR) is 1357 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 Ingunnn’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
Ingunnn 25% 64 16

daily nutrient score

The chart below shows a comparison of the nutrient density of Ingunnn’s food log based on the harder to find 50% of the essential nutrients. Ingunnn’s most nutrient dense day is December 31 2017 while her least nutrient-dense day is January 02 2018.

best and worst days

Ingunnn’s food diary for the best and worst days are shown below for comparison. Ingunnn 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)
Keto coffee 149
Salmon, Atlantic, Wild, Cooked from Fresh or Frozen 182
Chard, Cooked 35
Olivio, Extra Virgin Olive 60

Worst Day

food name energy (kcal)
Keto coffee 149
Egg, Whole, Cooked, Fried 157
Bacon, Pork, Side, Fresh, Uncured, Not Smoked 99
Salsiccia 405
Lettuce, Romaine or Cos 26
Olivio, Extra Virgin Olive 119
Carrots, Cooked From Fresh 16
Onion, White, Yellow or Red, Raw 14
Cauliflower, Cooked from Fresh 30
Olivio, Extra Virgin Olive 60
Cheese, Provolone 70

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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