Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Bill get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of nutrient dense maintenance.

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

supplements

The supplements listed below will provide Bill with the nutrients that he is not getting enough of in the most cost effective manner 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. 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
1.9
Zinc : Copper
4.9
Potassium : Sodium
4.4
Calcium : Magnesium
2.4
Iron : Copper
7.4
Calcium : Phosphorus
0.6

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 20%
Magnesium 64%
Vitamin D 64%
Calcium 77%
Thiamin (B1) 79%
Zinc 87%
Vitamin E 88%
Potassium 94%
Phosphorus 110%
Omega-3 120%
Panto Acid (B5) 129%
Folate 138%
Niacin (B3) 145%

optimal foods for you

The foods listed below will provide Bill with the nutrients that he is currently not getting in large amounts while also aligning with his goal of nutrient dense maintenance. 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 9.8 0.17 7%
coriander 10.1 0.23 30%
yeast extract spread 10.0 1.85 59%
chicory greens 8.9 0.23 23%
asparagus 9.5 0.22 50%
basil 8.8 0.23 47%
escarole 7.9 0.19 24%
spinach 8.2 0.23 49%
parsley 8.0 0.36 48%
alfalfa 6.7 0.23 19%
watercress 8.2 0.11 65%
okra 7.5 0.22 50%
broccoli 7.4 0.35 50%
arugula 7.2 0.25 45%
veal liver 6.7 1.92 55%
beet greens 6.8 0.22 35%
wheat bran 6.0 2.16 38%
chicken liver 6.5 1.72 50%
lamb liver 6.3 1.68 48%
seaweed (wakame) 7.8 0.45 79%
sunflower seeds 3.4 5.46 15%
paprika 4.9 2.82 27%
seaweed (kelp) 7.4 0.43 77%
lettuce 6.6 0.15 50%
turkey liver 5.7 1.89 47%
sage 4.4 3.15 26%
banana pepper 5.8 0.27 36%
chives 6.1 0.30 48%
thyme 4.6 2.76 34%
mustard greens 5.7 0.27 36%
beef liver 5.8 1.75 60%
radicchio 6.7 0.23 68%
seaweed (laver) 7.0 0.35 80%
chard 6.1 0.19 51%
portabella mushrooms 6.2 0.29 55%
shiitake mushroom 6.2 0.39 58%
dill (fresh) 6.2 0.43 59%
celery 5.9 0.18 50%
curry powder 3.4 3.25 13%
zucchini 5.6 0.17 40%
spirulina 6.5 0.26 70%
white mushroom 6.2 0.22 65%
red peppers 5.4 0.31 40%
chinese cabbage 5.9 0.12 54%
turnip greens 5.2 0.29 44%
fish roe 4.7 1.43 47%
pork liver 5.0 1.65 59%
cauliflower 5.3 0.25 50%
lamb kidney 5.0 1.12 52%
cod liver oil -0.2 9.02 0%
trout 4.4 1.68 45%
mollusks conch 4.8 1.30 54%
jalapeno peppers 4.6 0.27 37%
caviar 3.5 2.64 33%
mung beans 5.9 0.19 74%
almond butter 1.3 6.14 16%
hazelnut oil -0.4 8.84 0%
sunflower oil -0.4 8.84 0%
almonds 1.3 6.07 15%
grapeseed oil -0.5 8.84 0%
sturgeon 4.3 1.35 49%
almond oil -0.6 8.84 0%
crab 5.2 0.83 71%
salmon 4.2 1.56 52%
marjoram 2.9 2.71 31%
summer squash 4.4 0.19 45%
cloves 2.9 2.74 35%
pumpkin seeds 1.2 5.59 19%
anchovy 3.3 2.10 44%
amaranth leaves 5.5 0.21 86%
mustard seed 1.5 5.08 27%
hazelnuts 0.4 6.29 10%
flax seed 0.8 5.34 12%
butternut squash 5.0 0.45 75%
artichokes 4.0 0.47 49%
peanut butter 0.6 5.90 18%
eggplant 3.5 0.25 35%
winter squash 4.6 0.40 69%
tarragon 3.3 2.95 62%
mayonnaise -0.6 7.17 2%
cumin 2.1 3.75 39%
brussel sprouts 3.9 0.42 50%
peas 4.4 0.42 65%
pine nuts -0.1 6.73 11%
lobster 4.3 0.89 71%
sesame seeds -0.0 6.31 10%
pili nuts -0.6 7.19 7%
brazil nuts -0.2 6.59 9%
beef kidney 3.3 1.57 52%
collards 3.4 0.33 37%
mackerel 1.4 3.05 14%
cucumber 3.5 0.12 40%
pickles 3.5 0.12 40%
chayote 3.5 0.24 41%
peanuts 0.2 5.99 18%
pinto beans 4.8 0.22 83%
blackberries 2.9 0.43 27%
sesame butter 0.3 5.86 21%
caraway seed 1.6 3.33 27%
poppy seeds 0.4 5.25 17%

macronutrients

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

protein

Bill’s protein intake is 1.72g/kg LBM or 106g/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 Bill’s current protein intake compares to these accepted protein intake levels based on his current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) 6% 0.4 25
RDI/sedentary 11% 0.8 49
typical 16% 1.2 74
strength athlete 24% 1.8 111
maximum 35% 2.7 234
Bill 24% 1.72 106

macro targets

Bill should consume at least 111g of protein per day.

Bill’s fat intake should range between 25 and 153g/day.

Bill’s maximum recommended carbohydrate intake is 117g per day given his goal of nutrient dense maintenance.

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) 111 234
fat (g) 25 153
carbs (g) 0 117
energy (calories) 1573 2119

Bill’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 he is on the right track.

net carbs, insulin load, insulinogenic calories

Bill’s food diary indicates he is eating 1772 calories per day with an insulin load of 136g/day and with 31% insulinogenic calories. His basal metabolic rate (BMR) is 2077 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 Bill’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
Bill 31% 136 76

daily nutrient score

The chart below shows a comparison of the nutrient density of Bill’s food log based on the harder to find 50% of the essential nutrients. Bill’s most nutrient dense day is March 30 2018 while his least nutrient-dense day is March 29 2018.

best and worst days

Bill’s food diary for the best and worst days are shown below for comparison. Bill 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)
Avalon, Organic Milk Whipping Cream 122
Artisana Organics, Coconut Butter, Whole Coconut Puree 98
Chicken Liver 84
Chicken Heart 56
Chicken, Broilers or Fryers, Dark Meat, Thigh, Meat Only, Raw 30
Carrots, Raw 25
Broccoli, Raw 51
Bulletproof Collagen Powder 39
Curry Powder 14
Green and Black's, Organic 85% Cacao Bar 117
Chicken, Broilers or Fryers, Dark Meat, Thigh, Meat Only, Raw 121
Lard 135
Rutabaga, Raw 56
Zucchini, Raw 26
Fish, halibut, Atlantic and Pacific, raw 114
Cauliflower, Raw 38
Squash, Winter, Butternut, Raw 34
Tree Island Greek Yogurt 148
Primal Kitchen, Avocado Oil 62
Focaccia Bread 154

Worst Day

food name energy (kcal)
Avalon, Organic Milk Whipping Cream 150
Beef, Australian, Imported, Grass-Fed, Ground, 85% Lean, 15% Fat, Raw 293
Broccoli, Raw 51
Carrots, Raw 62
Beef Tallow 90
Bulletproof Collagen Powder 39
Green and Black's, Organic 85% Cacao Bar 117
Chicken, Broilers or Fryers, Dark Meat, Thigh, Meat Only, Raw 151
Thrifty's Pecan Fruit Bread 300
Zucchini, Raw 26
Fish, halibut, Atlantic and Pacific, raw 114
Rutabaga, Raw 56
Green Bell Peppers, Raw 30
Artisana Organics, Coconut Butter, Whole Coconut Puree 98
Swiss Cheese, Natural 118
Lard 90

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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