Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Roz 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 with a low insulin load diet.

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

supplements

The supplements listed below will provide Roz 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
4.8
Zinc : Copper
3.4
Potassium : Sodium
0.9
Calcium : Magnesium
1.6
Iron : Copper
2.5
Calcium : Phosphorus
0.6

other considerations

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

  • Zinc
  • Vitamin A
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Vitamin B-6
  • Riboflavin (B2)
  • 18:3 n-3 c
  • Cystine
  • Folate
  • Calcium
  • Magnesium
  • Copper

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Roz’s diet is not providing in large quantities. The table below shows the nutrients that Roz 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: hypertension.

nutrient % DRI prioritize
Iron 52%
Manganese 71%
Thiamin (B1) 77%
Potassium 78%
Sodium 78%
Niacin (B3) 97%
Vitamin E 99%
Folate 100%
Vitamin D 119%
Calcium 127%
Vitamin C 143%
Vitamin K1 153%
Vitamin B6 155%

optimal foods for you

The foods listed below will provide Roz with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss (insulin resistant). 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
coriander 16.3 0.23 30%
chicory greens 14.4 0.23 23%
endive 11.9 0.17 7%
basil 16.7 0.23 47%
beet greens 13.9 0.22 35%
spinach 15.7 0.23 49%
mustard greens 13.0 0.27 36%
lettuce 13.6 0.15 50%
chard 13.6 0.19 51%
escarole 9.5 0.19 24%
parsley 13.0 0.36 48%
chives 12.7 0.30 48%
asparagus 12.8 0.22 50%
turnip greens 11.9 0.29 44%
chinese cabbage 12.4 0.12 54%
banana pepper 9.7 0.27 36%
arugula 11.0 0.25 45%
watercress 13.4 0.11 65%
broccoli 11.4 0.35 50%
dill (fresh) 12.1 0.43 59%
collards 8.6 0.33 37%
red peppers 9.0 0.31 40%
sauerkraut 8.6 0.19 39%
zucchini 8.5 0.17 40%
okra 9.9 0.22 50%
kale 11.1 0.28 60%
jalapeno peppers 7.7 0.27 37%
brussel sprouts 9.3 0.42 50%
sage 8.5 3.15 26%
seaweed (laver) 13.6 0.35 80%
alfalfa 4.5 0.23 19%
paprika 7.9 2.82 27%
summer squash 7.9 0.19 45%
thyme 8.7 2.76 34%
celery 8.4 0.18 50%
cauliflower 8.4 0.25 50%
radishes 6.9 0.16 43%
wheat bran 8.0 2.16 38%
marjoram 7.3 2.71 31%
cabbage 8.3 0.23 55%
radicchio 9.9 0.23 68%
onions 9.6 0.32 65%
amaranth leaves 12.3 0.21 86%
eggplant 4.8 0.25 35%
blackberries 3.6 0.43 27%
curry powder 4.2 3.25 13%
cucumber 4.6 0.12 40%
pickles 4.6 0.12 40%
chicken liver 7.5 1.72 50%
chayote 4.4 0.24 41%
portabella mushrooms 6.5 0.29 55%
red cabbage 6.1 0.29 55%
peas 7.5 0.42 65%
snap beans 6.2 0.15 58%
avocado 0.2 1.60 8%
white mushroom 7.2 0.22 65%
raspberries 2.3 0.52 30%
shiitake mushroom 6.1 0.39 58%
turnips 4.8 0.21 51%
artichokes 4.7 0.47 49%
cloves 4.8 2.74 35%
olives -1.3 1.45 3%
tarragon 8.4 2.95 62%
strawberries 3.8 0.32 49%
yeast extract spread 6.6 1.85 59%
lamb kidney 4.9 1.12 52%
mackerel 1.0 3.05 14%
mung beans 7.0 0.19 74%
turkey liver 4.7 1.89 47%
spirulina 6.4 0.26 70%
salmon 4.8 1.56 52%
rhubarb 3.8 0.21 55%
lamb liver 4.1 1.68 48%
fish roe 3.7 1.43 47%
winter squash 5.8 0.40 69%
liver sausage 0.4 3.31 13%
butternut squash 6.8 0.45 75%
beef liver 5.6 1.75 60%
trout 3.4 1.68 45%
edamame 2.4 1.21 41%
pork liver 5.4 1.65 59%
veal liver 5.1 1.92 55%
ham 0.8 1.49 29%
beef brains -0.3 1.51 22%
sturgeon 3.4 1.35 49%
pumpkin 6.0 0.20 76%
kiwifruit 3.3 0.61 55%
halibut 5.4 1.11 66%
carrots 4.1 0.41 64%
bay leaf 4.9 3.13 52%
caraway seed 1.4 3.33 27%
anchovy 2.6 2.10 44%
egg yolk -0.4 2.75 18%
cinnamon 1.6 2.47 34%
gooseberries 2.1 0.44 52%
soybeans (sprouted) 2.0 0.81 49%
lamb lungs 3.4 0.95 58%
boysenberries 2.3 0.50 54%
sunflower seeds 1.3 5.46 15%
whole egg -0.4 1.43 30%

macronutrients

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

protein

Roz’s protein intake is 1.98g/kg LBM or 108g/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 Roz’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 22
RDI/sedentary 11% 0.8 44
typical 16% 1.2 66
strength athlete 24% 1.8 98
maximum 35% 2.7 213
Roz 21% 1.98 108

macro targets

Based on Roz’s current body fat she could theoretically run at an energy deficit of 1361 calories per day without risk of losing excessive lean body mass.

Hence, she should not target a rate of fat loss of more than 1.18 kg (2.60 lbs) per week or an energy intake of less than 590 calories per day.

This would represent a 69% energy deficit. She is also targeting a minimum deficit of 15%, hence she should try to not consume more than 1607 calories per day. Roz should target a minimum protein intake of 98 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Roz should consume at least 98g of protein per day.

Roz’s fat intake should range between 22 and 116g/day.

Roz’s maximum recommended carbohydrate intake is 103g per day given her goal of weight loss (insulin resistant).

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) 98 213
fat (g) 22 116
carbs (g) 0 103
energy (calories) 590 1607

Roz’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

Roz’s food diary indicates she is eating 2036 calories per day with an insulin load of 92g/day and with 18% insulinogenic calories. Her basal metabolic rate (BMR) is 1890 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 Roz’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
Roz 18% 92 31

daily nutrient score

The chart below shows a comparison of the nutrient density of Roz’s food log based on the harder to find 50% of the essential nutrients. Roz’s most nutrient dense day is February 25 2018 while her least nutrient-dense day is March 08 2018.

best and worst days

Roz’s food diary for the best and worst days are shown below for comparison. Roz 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)
Now, Super Primrose 10
Source Naturals, Magnesium Malate 10
Now Cod Liver Oil 1000mg 10

Worst Day

food name energy (kcal)
Eggs, Cooked 293
Butter, Salted 359
Greek Yogurt, Plain, Premium 349
Onion, White, Yellow or Red, Cooked 41
Butter, Salted 215
Beef, Grass-Fed, Ground, Raw 238
Cocoa Powder, Unsweetened 25
Now, Super Primrose 10
Source Naturals, Magnesium Malate 10
Now Cod Liver Oil 1000mg 10

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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