Nutrition Fingerprint

recommended approach

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

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

supplements

The supplements listed below will provide Gayle 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
3.0
Zinc : Copper
10.6
Potassium : Sodium
1.3
Calcium : Magnesium
4.3
Iron : Copper
18.4
Calcium : Phosphorus
1.0

other considerations

You also indicated that you have fatigue. According to the micronutrient meta analysis, here are the nutrients that you might be lacking when having fatigue:

  • Vitamin B-6
  • Vitamin B-12
  • Thiamin (B1)
  • Riboflavin (B2)
  • Niacin (B3)
  • Pantothenic acid (B5)
  • Folate
  • Zinc
  • Magnesium
  • Selenium
  • Cystine
  • 18:3 n-3 c
  • Vitamin A
  • Vitamin C
  • Vitamin E
  • Vitamin D

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Gayle’s diet is not providing in large quantities. The table below shows the nutrients that Gayle is not achieving more than 300% of the DRI 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: fatigue.

nutrient % DRI prioritize
Vitamin D 34%
Manganese 36%
Sodium 44%
Magnesium 49%
Potassium 61%
Iron 65%
Phosphorus 66%
Calcium 78%
Copper 79%
Zinc 104%
Folate 126%
Omega-3 161%
Valine 168%

optimal foods for you

The foods listed below will provide Gayle with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss (insulin sensitive). 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
spinach 9.4 0.23 49%
amaranth leaves 8.9 0.21 86%
basil 8.8 0.23 47%
dill (fresh) 7.5 0.43 59%
chinese cabbage 7.3 0.12 54%
watercress 7.3 0.11 65%
endive 7.2 0.17 7%
lettuce 7.1 0.15 50%
chives 7.0 0.30 48%
chicory greens 6.8 0.23 23%
turnip greens 6.8 0.29 44%
coriander 6.6 0.23 30%
seaweed (laver) 6.7 0.35 80%
parsley 6.6 0.36 48%
arugula 6.3 0.25 45%
asparagus 6.2 0.22 50%
chard 6.1 0.19 51%
escarole 6.1 0.19 24%
cauliflower 5.8 0.25 50%
seaweed (wakame) 5.7 0.45 79%
portabella mushrooms 5.6 0.29 55%
okra 5.5 0.22 50%
zucchini 5.4 0.17 40%
white mushroom 5.3 0.22 65%
broccoli 5.1 0.35 50%
beet greens 5.0 0.22 35%
radicchio 5.0 0.23 68%
alfalfa 4.9 0.23 19%
yeast extract spread 5.7 1.85 59%
snap beans 4.7 0.15 58%
summer squash 4.6 0.19 45%
artichokes 4.5 0.47 49%
celery 4.4 0.18 50%
mung beans 4.4 0.19 74%
lemongrass 4.8 0.99 93%
tarragon 5.7 2.95 62%
onions 4.3 0.32 65%
spirulina 4.2 0.26 70%
brussel sprouts 4.2 0.42 50%
wheat bran 5.0 2.16 38%
radishes 4.0 0.16 43%
halibut 4.4 1.11 66%
rockfish 4.4 1.09 66%
mustard greens 4.0 0.27 36%
pinto beans 3.8 0.22 83%
beets 3.9 0.43 70%
coconut water 3.7 0.19 66%
sauerkraut 3.7 0.19 39%
mussel 4.0 0.86 63%
kale 3.7 0.28 60%
cabbage 3.7 0.23 55%
pollock 4.1 1.11 69%
banana pepper 3.7 0.27 36%
shiitake mushroom 3.7 0.39 58%
white fish 4.0 1.08 70%
peas 3.7 0.42 65%
seaweed (kelp) 3.5 0.43 77%
flounder 3.7 0.86 57%
sturgeon 3.9 1.35 49%
soybeans (sprouted) 3.6 0.81 49%
beef tripe 3.7 1.03 55%
eggplant 3.3 0.25 35%
rhubarb 3.1 0.21 55%
saffron 4.6 3.10 75%
marjoram 4.3 2.71 31%
salmon 3.7 1.56 52%
fish roe 3.6 1.43 47%
red cabbage 3.1 0.29 55%
cucumber 2.9 0.12 40%
pickles 2.9 0.12 40%
chicken liver 3.6 1.72 50%
turnips 2.8 0.21 51%
edamame 3.3 1.21 41%
crayfish 3.1 0.82 67%
whiting 3.1 1.16 66%
haddock 3.1 1.16 71%
trout 3.3 1.68 45%
cod 3.9 2.90 71%
crab 2.8 0.83 71%
pepper 3.6 2.51 57%
butternut squash 2.6 0.45 75%
turmeric 3.9 3.12 61%
perch 2.8 0.96 62%
beef liver 3.1 1.75 60%
cloves 3.5 2.74 35%
collards 2.3 0.33 37%
chayote 2.3 0.24 41%
oat bran 3.2 2.46 65%
mollusks conch 2.7 1.30 54%
thyme 3.4 2.76 34%
pumpkin 2.1 0.20 76%
kefir (low fat) 2.2 0.41 64%
winter squash 2.2 0.40 69%
lobster 2.4 0.89 71%
red peppers 2.1 0.31 40%
veal liver 2.8 1.92 55%
jalapeno peppers 1.9 0.27 37%
cowpeas 2.2 1.16 69%
blackberries 1.8 0.43 27%
celeriac 1.8 0.42 72%

macronutrients

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

protein

Gayle’s protein intake is 2.50g/kg LBM or 118g/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 Gayle’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 19
RDI/sedentary 11% 0.8 38
typical 16% 1.2 56
strength athlete 24% 1.8 85
maximum 35% 2.7 245
Gayle 50% 2.50 118

macro targets

Based on Gayle’s current body fat she could theoretically run at an energy deficit of 764 calories per day without risk of losing excessive lean body mass.

Hence, she should not target a rate of fat loss of more than 0.69 kg (1.53 lbs) per week or an energy intake of less than 1410 calories per day.

This would represent a 35% energy deficit. She is also targeting a minimum deficit of 15%, hence she should try to not consume more than 1848 calories per day. Gayle should target a minimum protein intake of 85 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Gayle should consume at least 85g of protein per day.

Gayle’s fat intake should range between 19 and 133g/day.

Gayle’s maximum recommended carbohydrate intake is 89g per day given her goal of weight loss (insulin sensitive).

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) 85 245
fat (g) 19 133
carbs (g) 0 89
energy (calories) 1410 1848

Gayle’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

Gayle’s food diary indicates she is eating 977 calories per day with an insulin load of 93g/day and with 38% insulinogenic calories. Her basal metabolic rate (BMR) is 2174 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 Gayle’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
Gayle 38% 93 27

daily nutrient score

The chart below shows a comparison of the nutrient density of Gayle’s food log based on the harder to find 50% of the essential nutrients. Gayle’s most nutrient dense day is March 25 2018 while her least nutrient-dense day is March 19 2018.

best and worst days

Gayle’s food diary for the best and worst days are shown below for comparison. Gayle 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)
Brazil Nuts, Unsalted 93
Burnbrae Natureegg 140
Burnbrae egg whites 60
Baby Spinach 36
Manitoba Harvest, hemp seeds, Hemp Hearts, shelled [Copy] 113
Bragg, Nutritional Yeast Seasoning 40
Brunswick, Sardines [Copy] 130
Tilapia 256
Baby Spring Mix 20
Renee's Balsamic 50
Zucchini, Cooked from Fresh 30

Worst Day

food name energy (kcal)
Revolution Nutrition, Whey Isolate, Vanilla 96

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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