Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Rhonda 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
2.6
Zinc : Copper
8.1
Potassium : Sodium
2.6
Calcium : Magnesium
2.6
Iron : Copper
4.6
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Rhonda’s current diet is not providing in large quantities. The table below shows the nutrients that Rhonda 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 31%
Manganese 54%
Iron 59%
Vitamin D 62%
Calcium 71%
Vitamin E 72%
Magnesium 73%
Potassium 88%
Phosphorus 101%
Panto Acid (B5) 128%
Folate 141%
Omega-3 162%

optimal foods for you

The foods listed below will provide Rhonda with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss . 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
basil 10.7 0.23 47%
coriander 10.6 0.23 30%
spinach 10.2 0.23 49%
endive 9.7 0.17 7%
chicory greens 9.7 0.23 23%
seaweed (wakame) 9.7 0.45 79%
arugula 8.9 0.25 45%
seaweed (kelp) 8.6 0.43 77%
escarole 8.1 0.19 24%
beet greens 8.1 0.22 35%
parsley 8.1 0.36 48%
dill (fresh) 8.1 0.43 59%
chard 7.9 0.19 51%
amaranth leaves 7.7 0.21 86%
lettuce 7.6 0.15 50%
watercress 7.5 0.11 65%
seaweed (laver) 7.6 0.35 80%
asparagus 7.4 0.22 50%
turnip greens 7.3 0.29 44%
broccoli 7.3 0.35 50%
chives 7.1 0.30 48%
chinese cabbage 6.8 0.12 54%
radicchio 6.7 0.23 68%
mustard greens 6.6 0.27 36%
jalapeno peppers 6.2 0.27 37%
celery 6.1 0.18 50%
alfalfa 6.1 0.23 19%
spirulina 5.8 0.26 70%
snap beans 5.7 0.15 58%
thyme 7.0 2.76 34%
okra 5.5 0.22 50%
wheat bran 6.4 2.16 38%
peas 5.3 0.42 65%
cloves 6.5 2.74 35%
zucchini 5.0 0.17 40%
cauliflower 4.9 0.25 50%
mung beans 4.8 0.19 74%
chicken liver 5.6 1.72 50%
yeast extract spread 5.7 1.85 59%
curry powder 6.3 3.25 13%
sauerkraut 4.6 0.19 39%
onions 4.7 0.32 65%
collards 4.6 0.33 37%
lemongrass 4.9 0.99 93%
red peppers 4.5 0.31 40%
pinto beans 4.4 0.22 83%
butternut squash 4.5 0.45 75%
paprika 5.8 2.82 27%
sage 5.9 3.15 26%
pumpkin 4.3 0.20 76%
banana pepper 4.3 0.27 36%
mollusks conch 4.8 1.30 54%
winter squash 4.3 0.40 69%
tarragon 5.7 2.95 62%
summer squash 4.0 0.19 45%
marjoram 5.4 2.71 31%
kale 4.0 0.28 60%
artichokes 4.0 0.47 49%
caviar 5.2 2.64 33%
mussel 4.1 0.86 63%
turmeric 5.2 3.12 61%
brussel sprouts 3.6 0.42 50%
pickles 3.4 0.12 40%
cucumber 3.4 0.12 40%
pork liver 4.1 1.65 59%
fish roe 4.0 1.43 47%
white mushroom 3.3 0.22 65%
blackberries 3.4 0.43 27%
shiitake mushroom 3.3 0.39 58%
radishes 3.2 0.16 43%
portabella mushrooms 3.2 0.29 55%
eggplant 3.1 0.25 35%
chayote 3.1 0.24 41%
lamb kidney 3.6 1.12 52%
saffron 4.6 3.10 75%
beef liver 3.8 1.75 60%
pepper 4.2 2.51 57%
cabbage 2.7 0.23 55%
turnips 2.7 0.21 51%
beets 2.8 0.43 70%
soybeans (sprouted) 3.0 0.81 49%
edamame 3.2 1.21 41%
oysters 3.0 1.02 59%
leeks 2.8 0.61 83%
boysenberries 2.6 0.50 54%
crab 2.8 0.83 71%
mulberries 2.5 0.43 74%
veal liver 3.3 1.92 55%
beef tripe 2.7 1.03 55%
trout 3.0 1.68 45%
turkey liver 3.2 1.89 47%
beef kidney 3.0 1.57 52%
ginger 3.9 3.35 70%
oat bran 3.4 2.46 65%
bay leaf 3.7 3.13 52%
red cabbage 2.1 0.29 55%
cumin 4.0 3.75 39%
raspberries 2.2 0.52 30%
lobster 2.3 0.89 71%
crayfish 2.0 0.82 67%

macronutrients

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

protein

Rhonda’s protein intake is 1.8g/kg LBM or 85g/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 Rhonda’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 37
typical ~16% 1.2 56
minimum nutrient optimiser ~24% 1.8 84
Rhonda 35% 1.84 85

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. Rhonda’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) 84 170
fat (g) 19 93
carbs (g) 0 88
energy (calories) 503 1286

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

Rhonda’s food diary indicates she is eating 1018 calories per day with an insulin load of 75g/day and with 29% 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 Rhonda’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
Rhonda 29% 75 27

daily nutrient score

The chart below shows a comparison of the nutrient density of Rhonda’s food log based on the harder to find 50% of the essential nutrients. Rhonda’s most nutrient dense day is January 09 2019 while her least nutrient-dense day is December 24 2018.

best and worst days

Rhonda’s food diary for the best and worst days are shown below for comparison. Rhonda 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)
Baby Spinach 35
Coriander Leaf, Fresh 1
Cabbage, Red, Raw 6
Mushrooms, Cooked from Fresh 28
Eggs, Cooked 155
KAL, Nutritional Yeast Flakes 20
Lamb, variety meats and by-products, liver, raw 278
Garbanzo Beans. Chickpeas, Canned, Drained 70
Broccoli, Cooked From Fresh 53
Blueberries, Fresh 11
Strawberries, Fresh 6
Blackberries, Fresh 9
Raspberries, Fresh, Red 5
Greek Yogurt, Plain, Premium 93
Red Bell Peppers, Raw 8
Onion, White, Yellow or Red, Raw 2
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 41
Milkadamia, Macadamia Milk, Unsweetened 13

Worst Day

food name energy (kcal)
Coles, Organic Australian Coleslaw 9
Baby Spinach 3
Tomato Raw, Includes Cherry, Grape, Roma 5
Cucumber, Raw, With Peel 4
Red Bell Peppers, Raw 6
Cheddar Cheese, Natural 44
Roza's, Gourmet Aioli Garlic Mayonnaise 104
Cider Vinegar 6
Pumpkin, Cooked from Fresh 10
Tamar Valley Dairy, Greek Yoghurt 104
Oob, Organic Mixed Berries 35
Beef, mince and vegetables, home prepared 276
Remano, Passata 13

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes