Nutrition Fingerprint

recommended approach

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

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

supplements

The supplements listed below will provide Dianne 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
1.0
Zinc : Copper
22.8
Potassium : Sodium
1.7
Calcium : Magnesium
1.1
Iron : Copper
24.0
Calcium : Phosphorus
1.3

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Dianne’s current diet is not providing in large quantities. The table below shows the nutrients that Dianne is not getting more than 300% of the recommended daily intake from the diet and that are not contraindicated by the nutrient ratios above.

nutrient % DRI prioritize
Sodium 106%
Phosphorus 114%
Calcium 179%
Potassium 190%

optimal foods for you

The foods listed below will provide Dianne with the nutrients that she is currently not getting in large amounts while also aligning with her goal of 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
portabella mushrooms 4.0 0.29 55%
white mushroom 4.0 0.22 65%
watercress 4.0 0.11 65%
wheat bran 2.9 2.16 38%
amaranth leaves 3.9 0.21 86%
chicory greens 2.9 0.23 23%
basil 3.2 0.23 47%
coriander 2.9 0.23 30%
spinach 3.2 0.23 49%
asparagus 3.2 0.22 50%
endive 2.6 0.17 7%
mustard greens 3.0 0.27 36%
zucchini 3.0 0.17 40%
chard 3.2 0.19 51%
chinese cabbage 3.2 0.12 54%
shiitake mushroom 3.2 0.39 58%
arugula 2.9 0.25 45%
beet greens 2.8 0.22 35%
smelt 2.1 3.86 45%
chives 2.8 0.30 48%
lettuce 2.8 0.15 50%
cod 2.6 2.90 71%
summer squash 2.6 0.19 45%
cauliflower 2.7 0.25 50%
trout 1.9 3.82 45%
parsley 2.6 0.36 48%
paprika 1.8 2.82 27%
escarole 2.3 0.19 24%
tarragon 2.2 2.95 62%
pickles 2.4 0.12 40%
cucumber 2.4 0.12 40%
broccoli 2.5 0.35 50%
celeriac 2.8 0.42 72%
dill (fresh) 2.5 0.43 59%
banana pepper 2.2 0.27 36%
radicchio 2.7 0.23 68%
lamb sweetbread 2.1 1.44 43%
alfalfa 2.0 0.23 19%
celery 2.4 0.18 50%
radishes 2.3 0.16 43%
artichokes 2.3 0.47 49%
pumpkin seeds 0.9 5.59 19%
sunflower seeds 0.8 5.46 15%
seaweed (laver) 2.6 0.35 80%
eggplant 2.0 0.25 35%
sauerkraut 2.0 0.19 39%
pumpkin 2.5 0.20 76%
crayfish 2.2 0.82 67%
cabbage 2.2 0.23 55%
caraway seed 1.2 3.33 27%
flounder 2.1 0.86 57%
turnips 2.1 0.21 51%
red cabbage 2.1 0.29 55%
yeast extract spread 1.8 1.85 59%
scallop 2.2 1.11 77%
coconut water 2.2 0.19 66%
halibut 2.0 1.11 66%
cream cheese (low fat) 2.2 1.05 76%
molluscs 2.2 0.69 77%
marjoram 1.2 2.71 31%
cumin 1.1 3.75 39%
turnip greens 1.8 0.29 44%
oat bran 1.7 2.46 65%
poppy seeds 0.4 5.25 17%
rhubarb 1.9 0.21 55%
onions 2.0 0.32 65%
mozzarella (non fat) 1.7 1.41 55%
chayote 1.7 0.24 41%
perch 1.8 0.96 62%
curry powder 0.7 3.25 13%
brussel sprouts 1.7 0.42 50%
turmeric 1.3 3.12 61%
lamb brains 1.1 1.54 27%
starfish 1.7 1.15 61%
brazil nuts -0.1 6.59 9%
lamb kidney 1.5 1.12 52%
mustard seed 0.4 5.08 27%
kefir (low fat) 1.8 0.41 64%
flax seed 0.2 5.34 12%
kale 1.8 0.28 60%
clam 1.7 1.42 73%
sardine 1.1 2.08 38%
lamb liver 1.3 1.68 48%
rockfish 1.7 1.09 66%
whiting 1.7 1.16 66%
fish roe 1.3 1.43 47%
beef liver 1.4 1.75 60%
crab 1.8 0.83 71%
okra 1.6 0.22 50%
beef brains 0.9 1.51 22%
pollock 1.7 1.11 69%
pili nuts -0.4 7.19 7%
chicken liver 1.2 1.72 50%
sesame seeds -0.2 6.31 10%
pine nuts -0.3 6.73 11%
mussel 1.5 0.86 63%
jalapeno peppers 1.2 0.27 37%
red peppers 1.3 0.31 40%
snap beans 1.5 0.15 58%
sesame butter -0.0 5.86 21%

macronutrients

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

protein

Dianne’s protein intake is 3.4g/kg LBM or 162g/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 Dianne’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 19
RDI/sedentary ~11% 0.8 38
typical ~16% 1.2 57
minimum nutrient optimiser ~24% 1.8 85
Dianne 32% 3.43 162

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. Dianne’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) 85 172
fat (g) 19 112
carbs (g) 0 89
energy (calories) 981 1557

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

Dianne’s food diary indicates she is eating 2116 calories per day with an insulin load of 156g/day and with 30% 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 Dianne’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
Dianne 30% 156 65

daily nutrient score

The chart below shows a comparison of the nutrient density of Dianne’s food log based on the harder to find 50% of the essential nutrients. Dianne’s most nutrient dense day is January 10 2019 while her least nutrient-dense day is January 11 2019.

best and worst days

Dianne’s food diary for the best and worst days are shown below for comparison. Dianne 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)
Daily Summary 2013

Worst Day

food name energy (kcal)
Daily Summary 2219

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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