Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Paul 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
1.3
Zinc : Copper
10.6
Potassium : Sodium
3.4
Calcium : Magnesium
2.1
Iron : Copper
15.6
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Paul’s current diet is not providing in large quantities. The table below shows the nutrients that Paul 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
Sodium 36%
Vitamin D 88%
Magnesium 130%
Potassium 131%
Calcium 134%
Phosphorus 139%

optimal foods for you

The foods listed below will provide Paul 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 1.7 0.17 7%
alfalfa 1.8 0.23 19%
caviar 2.6 2.64 33%
chicory greens 1.8 0.23 23%
mackerel 1.9 3.05 14%
coriander 1.8 0.23 30%
beet greens 1.8 0.22 35%
mustard greens 1.8 0.27 36%
zucchini 1.8 0.17 40%
sturgeon 2.3 1.35 49%
summer squash 1.8 0.19 45%
sage 1.8 3.15 26%
arugula 1.8 0.25 45%
curry powder 1.5 3.25 13%
escarole 1.2 0.19 24%
turnip greens 1.8 0.29 44%
marjoram 1.8 2.71 31%
basil 1.8 0.23 47%
spinach 1.8 0.23 49%
parsley 1.8 0.36 48%
chives 1.8 0.30 48%
okra 1.8 0.22 50%
chard 1.8 0.19 51%
artichokes 1.8 0.47 49%
wheat bran 1.8 2.16 38%
cloves 1.8 2.74 35%
flounder 2.1 0.86 57%
chinese cabbage 1.8 0.12 54%
trout 1.9 1.68 45%
lettuce 1.7 0.15 50%
pumpkin seeds 1.8 5.59 19%
salmon 2.0 1.56 52%
fish roe 1.8 1.43 47%
rockfish 2.2 1.09 66%
dill (fresh) 1.8 0.43 59%
sauerkraut 1.2 0.19 39%
caraway seed 1.4 3.33 27%
mollusks conch 1.8 1.30 54%
cumin 1.8 3.75 39%
flax seed 1.3 5.34 12%
thyme 1.5 2.76 34%
snap beans 1.7 0.15 58%
sardine 1.4 2.08 38%
banana pepper 1.0 0.27 36%
trout 2.0 3.82 45%
halibut 2.1 1.11 66%
kefir (low fat) 1.9 0.41 64%
collards 1.0 0.33 37%
watercress 1.8 0.11 65%
pollock 2.1 1.11 69%
coconut water 1.8 0.19 66%
shiitake mushroom 1.6 0.39 58%
dill seed 1.6 3.05 42%
eggplant 0.8 0.25 35%
yeast extract spread 1.8 1.85 59%
radishes 1.0 0.16 43%
soybeans (sprouted) 1.3 0.81 49%
pickles 0.9 0.12 40%
cucumber 0.9 0.12 40%
paprika 1.0 2.82 27%
portabella mushrooms 1.4 0.29 55%
blackberries 0.5 0.43 27%
jalapeno peppers 0.8 0.27 37%
white fish 2.0 1.08 70%
cod liver oil 1.4 9.02 0%
celery 1.1 0.18 50%
poppy seeds 1.1 5.25 17%
turnips 1.1 0.21 51%
asparagus 1.0 0.22 50%
mustard seed 1.3 5.08 27%
seaweed (kelp) 1.8 0.43 77%
raspberries 0.4 0.52 30%
oat bran 1.8 2.46 65%
tarragon 1.8 2.95 62%
chayote 0.6 0.24 41%
cauliflower 0.9 0.25 50%
cabbage 1.1 0.23 55%
seaweed (wakame) 1.8 0.45 79%
broccoli 0.9 0.35 50%
whole egg 0.5 1.43 30%
brazil nuts 0.8 6.59 9%
edamame 0.7 1.21 41%
corn bran 0.0 2.24 12%
sesame seeds 0.8 6.31 10%
tofu 0.4 0.83 34%
amaranth leaves 1.8 0.21 86%
avocado -0.3 1.60 8%
kale 1.0 0.28 60%
sesame butter 1.0 5.86 21%
red cabbage 0.9 0.29 55%
natto 0.8 2.11 39%
rhubarb 0.8 0.21 55%
spirulina 1.3 0.26 70%
winter squash 1.3 0.40 69%
olives -0.6 1.45 3%
mung beans 1.3 0.19 74%
perch 1.1 0.96 62%
red peppers 0.3 0.31 40%
herring 0.5 2.17 36%
egg yolk 0.1 2.75 18%

macronutrients

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

protein

Paul’s protein intake is 2.7g/kg LBM or 193g/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 Paul’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 29
RDI/sedentary ~11% 0.8 58
typical ~16% 1.2 87
minimum nutrient optimiser ~24% 1.8 131
Paul 53% 2.65 193

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. Paul’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) 131 240
fat (g) 29 131
carbs (g) 0 138
energy (calories) 1294 1816

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

Paul’s food diary indicates he is eating 1485 calories per day with an insulin load of 153g/day and with 41% 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 Paul’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
Paul 41% 153 45

daily nutrient score

The chart below shows a comparison of the nutrient density of Paul’s food log based on the harder to find 50% of the essential nutrients. Paul’s most nutrient dense day is January 23 2018 while his least nutrient-dense day is January 18 2018.

best and worst days

Paul’s food diary for the best and worst days are shown below for comparison. Paul 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)
Solgar, Earth Source, Multi-Nutrient 5
Bulk Powders, Pure Whey Protein, Chocolate Cookies 187
NOW, Psyllium Husk Powder 23
Spinach, Raw 35
Hunt's, tomatoes, plum, whole, canned 25
Bok Choy , Raw 16
Endive, Curly, Raw 17
Eggs, Cooked 78
Mushrooms, Raw 33
Almond Milk, Plain, Original, Unsweetened 2
Mackerel, Canned, Drained 140
Asparagus, Cooked from Fresh 33
Broccoli, Cooked from Frozen 70
Chicken Breast, Skin Removed Before Cooking 433
Raw Egg, White 78
Bulk Powders, Pure Whey Protein, Chocolate Cookies 125

Worst Day

food name energy (kcal)
Solgar, Earth Source, Multi-Nutrient 5
Now, Ultra Omega-3 20
Bulk Powders, Pure Whey Protein, Chocolate Cookies 187
NOW, Psyllium Husk Powder 23
Tesco, Salmon Fillets, Boneless 262
Spinach, Raw 35
Hunt's, tomatoes, plum, whole, canned 25
Bok Choy , Raw 16
Endive, Curly, Raw 17
Eggs, Cooked 155
Mushrooms, Raw 22
Almond Milk, Plain, Original, Unsweetened 2
Woodlands, Sheep's Milk Yogurt 368
Broccoli, Cooked from Frozen 56
Mushrooms, Raw 44
Raw Egg, White 78
Bulk Powders, Pure Whey Protein, Chocolate Cookies 250
Prawns, Cooked from Fresh 149
Trader Joe's, Apple, Pink Lady, Fresh 40

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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