Nutrition Fingerprint

recommended approach

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

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
9.5
Zinc : Copper
15.9
Potassium : Sodium
1.0
Calcium : Magnesium
2.4
Iron : Copper
13.1
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Kerry’s current diet is not providing in large quantities. The table below shows the nutrients that Kerry 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: asthma, depression, fatigue, inflammation, methylation, insomnia, fibromyalgia.

nutrient % DRI prioritize
Vitamin D 15%
Folate 30%
Manganese 31%
Iron 38%
Thiamin (B1) 40%
Sodium 45%
Potassium 49%
Calcium 65%
Omega-3 65%
Phosphorus 65%
Copper 66%
Vitamin E 69%
Magnesium 72%

optimal foods for you

The foods listed below will provide Kerry with the nutrients that she is currently not getting in large amounts while also aligning with her 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 9.7 0.17 7%
chicory greens 10.7 0.23 23%
coriander 10.4 0.23 30%
basil 11.7 0.23 47%
spinach 11.4 0.23 49%
escarole 7.9 0.19 24%
beet greens 8.9 0.22 35%
asparagus 9.5 0.22 50%
zucchini 8.0 0.17 40%
chard 8.6 0.19 51%
mustard greens 7.1 0.27 36%
turnip greens 7.6 0.29 44%
watercress 9.7 0.11 65%
alfalfa 4.6 0.23 19%
arugula 7.3 0.25 45%
lettuce 7.7 0.15 50%
parsley 7.5 0.36 48%
summer squash 7.0 0.19 45%
chives 7.2 0.30 48%
curry powder 5.5 3.25 13%
cloves 7.3 2.74 35%
banana pepper 5.7 0.27 36%
okra 6.9 0.22 50%
radicchio 8.6 0.23 68%
broccoli 6.7 0.35 50%
dill (fresh) 7.4 0.43 59%
paprika 5.6 2.82 27%
chinese cabbage 6.5 0.12 54%
sauerkraut 4.7 0.19 39%
seaweed (wakame) 9.2 0.45 79%
eggplant 4.2 0.25 35%
blackberries 3.5 0.43 27%
jalapeno peppers 4.4 0.27 37%
seaweed (laver) 9.0 0.35 80%
celery 5.6 0.18 50%
edamame 5.4 1.21 41%
wheat bran 5.6 2.16 38%
red peppers 4.4 0.31 40%
thyme 5.5 2.76 34%
mackerel 3.3 3.05 14%
fish roe 5.7 1.43 47%
cauliflower 5.1 0.25 50%
sage 4.6 3.15 26%
marjoram 4.6 2.71 31%
yeast extract spread 7.0 1.85 59%
amaranth leaves 8.7 0.21 86%
artichokes 5.0 0.47 49%
collards 3.5 0.33 37%
cucumber 3.6 0.12 40%
pickles 3.6 0.12 40%
kale 5.9 0.28 60%
portabella mushrooms 5.3 0.29 55%
radishes 3.8 0.16 43%
lamb liver 5.3 1.68 48%
spirulina 6.6 0.26 70%
snap beans 5.0 0.15 58%
mollusks conch 5.3 1.30 54%
avocado 0.5 1.60 8%
brussel sprouts 4.2 0.42 50%
chayote 3.0 0.24 41%
caviar 3.8 2.64 33%
olives -0.4 1.45 3%
onions 5.4 0.32 65%
raspberries 1.7 0.52 30%
white mushroom 5.3 0.22 65%
trout 4.1 1.68 45%
cabbage 4.0 0.23 55%
beef brains 1.1 1.51 22%
mussel 5.0 0.86 63%
oysters 4.6 1.02 59%
sardine 3.0 2.08 38%
red cabbage 3.5 0.29 55%
soybeans (sprouted) 3.2 0.81 49%
rhubarb 3.3 0.21 55%
sturgeon 3.4 1.35 49%
turnips 2.8 0.21 51%
sweetbread 0.7 3.18 12%
shiitake mushroom 3.6 0.39 58%
lamb brains 1.1 1.54 27%
salmon 3.6 1.56 52%
winter squash 4.6 0.40 69%
anchovy 3.0 2.10 44%
pumpkin 5.1 0.20 76%
tarragon 5.6 2.95 62%
flounder 3.5 0.86 57%
trout 4.3 3.82 45%
butternut squash 5.1 0.45 75%
caraway seed 1.8 3.33 27%
herring 1.9 2.17 36%
pepper 4.4 2.51 57%
seaweed (kelp) 5.0 0.43 77%
crayfish 4.2 0.82 67%
strawberries 1.9 0.32 49%
mung beans 4.5 0.19 74%
sunflower seeds 1.8 5.46 15%
crab 4.6 0.83 71%
hazelnuts 1.8 6.29 10%
coconut water 3.5 0.19 66%
lamb kidney 2.5 1.12 52%
poppy seeds 1.6 5.25 17%

macronutrients

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

protein

Kerry’s protein intake is 1.2g/kg LBM or 90g/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 Kerry’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 31
RDI/sedentary ~11% 0.8 62
typical ~16% 1.2 93
minimum nutrient optimiser ~24% 1.8 140
Kerry 28% 1.15 90

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. Kerry’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) 140 254
fat (g) 31 139
carbs (g) 0 147
energy (calories) 841 1919

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

Kerry’s food diary indicates she is eating 1353 calories per day with an insulin load of 80g/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 Kerry’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
Kerry 24% 80 30

daily nutrient score

The chart below shows a comparison of the nutrient density of Kerry’s food log based on the harder to find 50% of the essential nutrients. Kerry’s most nutrient dense day is January 10 2019 while her least nutrient-dense day is January 05 2019.

best and worst days

Kerry’s food diary for the best and worst days are shown below for comparison. Kerry 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)
Healthy Origins, Organic Spirulina 3
Nature's Way, Choline 5
Now, Cholesterol Support 10
Eggs, Cooked 118
Bacon, Pork 112
Spinach, Cooked from Fresh 41
Mushrooms, Cooked from Fresh 4
Lettuce, Mixed Greens 9
Espresso, Decaf, without Flavored Syrup 7
Woolworths, Light Thickened Cream 75
Espresso, without Flavored Syrup 8
Sealord, New Zealand Him I, Parmesan & Rosemary Ciabatta Crumb 210

Worst Day

food name energy (kcal)
Cream Cheese Spread 89
Garlic, Fresh 13
Sardines, Canned in Tomato Sauce 164
Mushrooms, Cooked from Fresh 10
Parmesan Cheese, Dry, Grated 26
Woolworths, Thickened Cream 199
Coffee, Prepared From Grounds 18
Olivio, Extra Virgin Olive 119
Love Bites by Sophie Monk 1202
Birch & Waite, Whole Egg Mayonnaise 101
Chicken Thigh, Skin Removed Before Cooking 234
Lard 116
Healthy Origins, Organic Spirulina 3
Nature's Way, Choline 5
Danone, Activia, Mango 122
Now, Cholesterol Support 5

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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