Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Robin 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 Robin’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (excluding supplements).

supplements

The supplements listed below will provide Robin 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
7.2
Zinc : Copper
7.6
Potassium : Sodium
1.0
Calcium : Magnesium
3.4
Iron : Copper
7.6
Calcium : Phosphorus
1.0

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 31%
Iron 55%
Manganese 71%
Folate 93%
Panto Acid (B5) 94%
Magnesium 98%
Phosphorus 107%
Vitamin C 116%
Sodium 118%
Calcium 123%
Potassium 126%
Valine 127%
Leucine 128%

optimal foods for you

The foods listed below will provide Robin 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 11.8 0.17 7%
chicory greens 11.7 0.23 23%
alfalfa 10.5 0.23 19%
coriander 12.6 0.23 30%
escarole 9.5 0.19 24%
basil 14.5 0.23 47%
beet greens 10.3 0.22 35%
spinach 14.1 0.23 49%
turnip greens 11.8 0.29 44%
curry powder 4.0 3.25 13%
arugula 11.5 0.25 45%
chives 12.3 0.30 48%
mustard greens 8.6 0.27 36%
parsley 12.1 0.36 48%
zucchini 9.1 0.17 40%
lettuce 11.3 0.15 50%
chinese cabbage 12.6 0.12 54%
chard 11.6 0.19 51%
banana pepper 6.8 0.27 36%
olives -2.5 1.45 3%
avocado -1.1 1.60 8%
marjoram 6.5 2.71 31%
sauerkraut 7.1 0.19 39%
sage 5.0 3.15 26%
paprika 4.9 2.82 27%
blackberries 3.4 0.43 27%
mackerel 1.0 3.05 14%
cauliflower 10.0 0.25 50%
jalapeno peppers 5.9 0.27 37%
liver sausage 0.4 3.31 13%
asparagus 9.6 0.22 50%
caviar 6.1 2.64 33%
dill (fresh) 12.3 0.43 59%
wheat bran 7.3 2.16 38%
radishes 6.9 0.16 43%
fish liver -0.7 4.24 9%
broccoli 9.4 0.35 50%
summer squash 7.5 0.19 45%
corn bran -1.3 2.24 12%
watercress 13.5 0.11 65%
collards 4.9 0.33 37%
raspberries 2.7 0.52 30%
eggplant 4.0 0.25 35%
chicken liver 9.4 1.72 50%
egg yolk 0.6 2.75 18%
cod liver oil -1.0 9.02 0%
okra 8.3 0.22 50%
pickles 5.1 0.12 40%
cucumber 5.1 0.12 40%
tofu 4.0 0.83 34%
whole egg 2.8 1.43 30%
flax seed -0.2 5.34 12%
bologna -1.8 3.10 11%
thyme 5.0 2.76 34%
coconut milk -3.2 2.30 9%
caraway seed 3.0 3.33 27%
lamb brains 1.4 1.54 27%
liverwurst -0.7 3.26 16%
sunflower seeds 0.2 5.46 15%
cream -4.0 3.40 6%
red peppers 4.5 0.31 40%
Italian dressing -2.9 2.92 11%
chayote 4.4 0.24 41%
bratwurst -0.9 3.33 16%
beef brains -0.5 1.51 22%
pumpkin seeds 1.3 5.59 19%
coconut cream -3.5 3.30 8%
celery 7.0 0.18 50%
sweetbread -2.6 3.18 12%
poppy seeds 0.2 5.25 17%
brussel sprouts 6.8 0.42 50%
headcheese -1.4 1.57 20%
sunflower oil -2.8 8.84 0%
sesame seeds -1.5 6.31 10%
liver pate -1.6 3.19 16%
blood sausage -2.0 3.79 14%
coconut meat -3.5 3.54 10%
limburger cheese -0.9 3.27 19%
sour cream -3.6 1.98 13%
cloves 3.6 2.74 35%
camembert -0.8 3.00 21%
hazelnuts -1.7 6.29 10%
trout 5.8 1.68 45%
regular french dressing -2.9 4.59 10%
lamb -3.5 6.39 5%
pili nuts -2.3 7.19 7%
brazil nuts -2.0 6.59 9%
goat cheese -0.9 2.64 21%
lamb kidney 7.4 1.12 52%
artichokes 6.1 0.47 49%
portabella mushrooms 7.6 0.29 55%
meatballs -1.7 2.86 19%
fish roe 5.9 1.43 47%
pork ribs -1.6 3.61 18%
edamame 3.9 1.21 41%
bacon -3.4 4.17 11%
brie -1.4 3.34 19%
cream cheese -3.8 3.50 11%
duck -1.9 3.37 18%
sardine 3.1 2.08 38%

macronutrients

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

protein

Robin’s protein intake is 1.59g/kg LBM or 83g/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 Robin’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 21
RDI/sedentary 11% 0.8 42
typical 16% 1.2 63
strength athlete 24% 1.8 94
maximum 35% 2.7 168
Robin 21% 1.59 83

macro targets

Robin should consume at least 94g of protein per day.

Robin’s fat intake should range between 21 and 119g/day.

Robin’s maximum recommended carbohydrate intake is 41g 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) 94 168
fat (g) 21 119
carbs (g) 0 41
energy (calories) 566 1652

Robin’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

Robin’s food diary indicates she is eating 1534 calories per day with an insulin load of 118g/day and with 31% insulinogenic calories. Her basal metabolic rate (BMR) is 1652 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 Robin’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
Robin 31% 118 72

daily nutrient score

The chart below shows a comparison of the nutrient density of Robin’s food log based on the harder to find 50% of the essential nutrients. Robin’s most nutrient dense day is January 27 2018 while her least nutrient-dense day is January 26 2018.

best and worst days

Robin’s food diary for the best and worst days are shown below for comparison. Robin 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 Labs Omega 3 10
3-a-day Coffees (Robin) 135
Chicken Bok Choy Soup (Robin) 175
Chicken Bok Choy Soup (Robin) 349

Worst Day

food name energy (kcal)
Keto Labs Omega 3 10
3-a-day Coffees (Robin) 135
Whataburger, sandwich, patty melt, Whataburger 940
Whataburger, chicken strips, with gravy, kids' 185
Whataburger, onion rings 225
Peanut Butter, Regular, Salted 289
Moon Pie, Chocolate Mini 152

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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