Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Julianne 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 and being paleo.

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

supplements

The supplements listed below will provide Julianne 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
12.3
Zinc : Copper
Potassium : Sodium
Calcium : Magnesium
2.4
Iron : Copper
Calcium : Phosphorus

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Julianne ’s current diet is not providing in large quantities. The table below shows the nutrients that Julianne 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: depression, fatigue, hypothyroidism, inflammation, sleep apnea.

nutrient % DRI prioritize
Copper 0%
Niacin (B3) 0%
Panto Acid (B5) 0%
Phosphorus 0%
Riboflavin (B2) 0%
Selenium 0%
Sodium 0%
Thiamin (B1) 0%
Vitamin B6 0%
Zinc 0%
Vitamin D 58%
Manganese 83%
Omega-3 86%

optimal foods for you

The foods listed below will provide Julianne with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss . 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
white mushroom 12.7 0.22 65%
portabella mushrooms 12.7 0.29 55%
lamb liver 12.0 1.68 48%
lamb kidney 11.3 1.12 52%
seaweed (laver) 10.3 0.35 80%
beef liver 10.9 1.75 60%
watercress 9.5 0.11 65%
shiitake mushroom 9.7 0.39 58%
turkey liver 10.5 1.89 47%
chicken liver 10.2 1.72 50%
asparagus 9.1 0.22 50%
coriander 8.9 0.23 30%
veal liver 9.9 1.92 55%
salmon 9.4 1.56 52%
pork liver 9.4 1.65 59%
spinach 8.2 0.23 49%
beef kidney 8.9 1.57 52%
spirulina 7.9 0.26 70%
halibut 8.4 1.11 66%
beet greens 7.7 0.22 35%
chicory greens 7.4 0.23 23%
zucchini 7.3 0.17 40%
lobster 7.3 0.89 71%
seaweed (wakame) 6.9 0.45 79%
crab 6.8 0.83 71%
yeast extract spread 7.4 1.85 59%
amaranth leaves 6.3 0.21 86%
rockfish 6.8 1.09 66%
trout 7.1 1.68 45%
fish roe 6.9 1.43 47%
chard 6.1 0.19 51%
mussel 6.5 0.86 63%
pollock 6.5 1.11 69%
turkey heart 6.9 1.74 47%
sturgeon 6.3 1.35 49%
mung beans 5.5 0.19 74%
okra 5.5 0.22 50%
oysters 6.0 1.02 59%
tuna 6.5 1.84 52%
lettuce 5.3 0.15 50%
endive 5.3 0.17 7%
summer squash 5.2 0.19 45%
chicken breast 5.9 1.48 60%
anchovy 6.2 2.10 44%
flounder 5.3 0.86 57%
chives 4.9 0.30 48%
crayfish 5.2 0.82 67%
celery 4.7 0.18 50%
alfalfa 4.7 0.23 19%
mustard greens 4.6 0.27 36%
cauliflower 4.6 0.25 50%
haddock 5.2 1.16 71%
chinese cabbage 4.5 0.12 54%
pork chops 5.5 1.74 54%
octopus 5.4 1.64 71%
broccoli 4.4 0.35 50%
banana pepper 4.3 0.27 36%
white fish 4.8 1.08 70%
chayote 4.2 0.24 41%
jalapeno peppers 4.0 0.27 37%
cucumber 3.9 0.12 40%
pickles 3.9 0.12 40%
whiting 4.5 1.16 66%
arugula 3.9 0.25 45%
peas 4.0 0.42 65%
pork shoulder 4.8 1.62 56%
starfish 4.4 1.15 61%
escarole 3.7 0.19 24%
veal 4.5 1.51 65%
pinto beans 3.6 0.22 83%
radicchio 3.5 0.23 68%
ground pork 4.5 1.85 54%
sardine 4.7 2.08 38%
cod 5.2 2.90 71%
caviar 5.0 2.64 33%
parsley 3.3 0.36 48%
perch 3.7 0.96 62%
shrimp 3.8 1.19 69%
radishes 3.1 0.16 43%
eggplant 3.1 0.25 35%
lamb heart 4.0 1.61 48%
red peppers 3.2 0.31 40%
kale 3.1 0.28 60%
herring 4.3 2.17 36%
leg ham 4.0 1.65 56%
bison 4.0 1.71 53%
mackerel 4.8 3.05 14%
collards 2.9 0.33 37%
snap beans 2.7 0.15 58%
red cabbage 2.8 0.29 55%
pumpkin 2.6 0.20 76%
pork loin 3.6 1.93 41%
cabbage 2.4 0.23 55%
brussel sprouts 2.5 0.42 50%
sirloin steak (lean) 3.4 1.77 57%
pork ribs 3.6 2.16 39%
roast pork 3.5 1.99 41%
beef brains 3.2 1.51 22%
sauerkraut 2.3 0.19 39%
turnips 2.2 0.21 51%

macronutrients

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

protein

Julianne ’s protein intake is 1.8g/kg LBM or 126g/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 Julianne ’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 28
RDI/sedentary ~11% 0.8 57
typical ~16% 1.2 85
minimum nutrient optimiser ~24% 1.8 127
Julianne 24% 1.78 126

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. Julianne ’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) 127 235
fat (g) 28 128
carbs (g) 0 134
energy (calories) 764 1775

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

Julianne ’s food diary indicates she is eating 2167 calories per day with an insulin load of 132g/day and with 24% 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 Julianne ’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
Julianne 24% 132 61

daily nutrient score

The chart below shows a comparison of the nutrient density of Julianne ’s food log based on the harder to find 50% of the essential nutrients. Julianne ’s most nutrient dense day is December 29 2018 while her least nutrient-dense day is January 03 2019.

best and worst days

Julianne ’s food diary for the best and worst days are shown below for comparison. Julianne 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)
Scrambled Egg, Plain 319
Chicken Vegetable Soup, Homemade 267
Onion, White, Yellow or Red, Cooked 14
Spinach, Cooked from Frozen 32
Butter, Salted 102
Coffee, Prepared From Grounds 6
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 101
Wegmans Food Markets, Inc., Organic Teriyaki Sauce 20
Shrimp, Cooked from Frozen 43
Broccoli, Cooked From Fresh 14
Carrots, Baby, Raw 14
Shiitake Mushrooms, Cooked 10
Coconut Oil 61
Almonds, Raw 1313

Worst Day

food name energy (kcal)
Eggs, Cooked 233
Coffee, Prepared From Grounds 7
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 152
Sugar In The Raw, Turbinado Sugar, Raw, Natural 15
Bar Harbor, Skinless, Boneless Smoked Sardine Fillets 385
George Delallo Co., Inc., Delallo, Flat Fillets Of Anchovies In Olive Oil 50
Ken's Steak House, Honey Mustard Dressing 130

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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