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

supplements

The supplements listed below will provide Robin 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 micronutrient ratios in your diet. The Nutrient Optimiser uses the micronutrient ratios as a safety check to make sure that you’re emphasising foods or meals that might worsen these micronutrient imbalances. For more details about micronutrient ratios check out article.

Omega-6 : Omega-3
5.1
Zinc : Copper
8.9
Potassium : Sodium
1.2
Calcium : Magnesium
4.1
Iron : Copper
11.4
Calcium : Phosphorus
1.7

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Robin’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Manganese 68%
Iron 75%
Sodium 100%
Phosphorus 102%
Leucine 116%
Valine 119%
Potassium 123%
Isoleucine 133%
Lysine 135%
Magnesium 135%
Cystine 146%
Copper 148%
Methionine 151%

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 diabetes management . The foods are ranked in descending order of priority (from the top of the page to the bottom).

Animal based foods

food name nutrient density energy density insulin load
lamb sweetbread 12.6 1.44 43%
lamb brains 5.4 1.54 27%
bratwurst 2.7 3.33 16%
whole egg 5.8 1.43 30%
roast beef 9.6 2.19 38%
bologna -1.3 3.10 11%
rib eye fillet 11.3 1.99 45%
sweetbread -1.7 3.18 12%
liver sausage -1.2 3.31 13%
lamb liver 12.3 1.68 48%
limburger cheese 1.1 3.27 19%
swiss cheese 3.0 3.93 22%
lamb kidney 13.2 1.12 52%
lamb heart 11.7 1.61 48%
roast pork 9.0 1.99 41%
edam cheese 2.9 3.57 23%
gruyere cheese 3.0 4.13 22%
pork ribs 8.5 2.16 39%
lamb (lean) 9.4 1.44 43%
beef roast 11.9 1.78 48%
beef rib eye steak 5.8 2.48 33%
chicken drumstick 11.1 1.49 47%
beef brains 0.3 1.51 22%
gouda cheese 2.9 3.56 24%
camembert 1.0 3.00 21%
egg yolk -0.2 2.75 18%
chicken liver 12.1 1.72 50%
pork loin 8.5 1.93 41%
ground turkey 4.4 2.58 30%
pork (lean) 9.7 2.09 44%
porterhouse steak (fat trimmed) 11.6 1.45 50%
goat cheese 0.5 2.64 21%
lamb leg 4.6 2.58 31%
lamb shank 11.4 1.96 48%
monterey cheese 1.1 3.73 21%
pork ribs -0.2 3.61 18%
brie 0.1 3.34 19%
rotisserie chicken back 4.4 2.12 32%
duck -0.6 3.37 18%
headcheese -1.3 1.57 20%
ricotta 1.5 1.74 27%
t-bone steak 2.4 2.94 26%
lamb rib 0.1 3.61 19%
meatballs -0.7 2.86 19%
muenster cheese 0.7 3.68 21%
beef rib, small end 4.3 2.78 31%
sirloin steak 5.9 2.43 36%
beef loin 3.8 2.78 30%
beef rib, eye 4.6 2.65 32%
beef tenderloin steak 4.1 2.73 31%
veal loin 10.6 1.75 48%
beef loin, top loin 5.3 2.50 34%
chicken 5.7 2.19 36%
beef sausage -0.9 3.32 18%
salami -0.4 3.78 18%
flank, steak 4.6 2.63 33%
beef tenderloin steak 4.4 2.62 32%
knackwurst -2.3 3.07 16%
ground beef 3.4 2.48 30%
blue cheese 0.5 3.53 21%
feta cheese 0.0 2.64 22%
cream -6.4 3.40 6%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -0.1 3.05 14%
fish roe 12.3 1.43 47%
caviar 7.2 2.64 33%
sardine 8.4 2.08 38%
trout 11.2 1.68 45%
sturgeon 12.3 1.35 49%
herring 7.3 2.17 36%
anchovy 10.3 2.10 44%
salmon 12.7 1.56 52%
flounder 13.9 0.86 57%
tuna 12.4 1.84 52%

Plant based foods

food name nutrient density energy density insulin load
endive 6.7 0.17 7%
alfalfa 9.9 0.23 19%
olives -1.4 1.45 3%
chicory greens 5.9 0.23 23%
spinach 14.8 0.23 49%
escarole 4.4 0.19 24%
coriander 5.7 0.23 30%
turnip greens 11.8 0.29 44%
corn bran -0.9 2.24 12%
avocado -4.6 1.60 8%
beet greens 5.6 0.22 35%
wheat bran 8.5 2.16 38%
flax seed -0.1 5.34 12%
tofu 5.2 0.83 34%
blackberries 1.5 0.43 27%
pumpkin seeds 2.6 5.59 19%
mustard greens 5.0 0.27 36%
coconut milk -5.0 2.30 9%
sesame seeds -1.0 6.31 10%
brazil nuts -1.5 6.59 9%
zucchini 5.7 0.17 40%
chinese cabbage 11.2 0.12 54%

macronutrients

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

protein

Robin’s protein intake is 1.5g/kg LBM or 77g/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 Robin’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 21
RDI/sedentary ~11% 0.8 42
typical ~16% 1.2 63
minimum nutrient optimiser ~24% 1.8 95
Robin 25% 1.47 77

macro targets

While Robin’s primary focus should be on nutrient density, the table below shows the macro ranges required to achieve a reasonable level of nutrition. These ranges can be entered in Cronometer as a guide.

macros lower limit upper limit
protein (g) 95 170
fat (g) 20 120
carbs (g) 0 40
energy (calories) 1650

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

Robin’s food diary indicates she is eating 1222 calories per day with an insulin load of 87g/day and with 29% 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 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 29% 165 73
LCHF 25% 156 63
therapeutic keto 15% 94 31
Robin 29% 87 44

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 February 22 2018 while her least nutrient-dense day is February 19 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.

Note: If you don't see worst and best days please upload your servings.csv file from Cronometer. Cronometer API doesn't allow individual foods to be imported.

Best Day

food name energy (kcal)
Source Naturals Magnesium Malate 10
Keto Labs Omega 3 10
NOW Glucosamine & Chondroitin with MSM 3
NOW Ultra Omega-3 (Robin) 10
3-a-day Coffees (Robin) 135
Zhou Collagen Peptides ~Unflavored Hydrolyzed Protein 40
Chicken "Noodle" Soup 2 (Robin) 233
Butter, Salted 102
Bacon Cheeseburger Soup (Robin) 504
Milk, Goat 168
Kraft Deli Deluxe Slices, American 71
Brazil Nuts, Salted 31
Peanuts, Dry Roasted, Salted 166

Worst Day

food name energy (kcal)
Bacon Cheeseburger Soup (Robin) 504

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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