Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Fiona 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
2.5
Zinc : Copper
10.8
Potassium : Sodium
1.4
Calcium : Magnesium
2.5
Iron : Copper
15.5
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Fiona’s current diet is not providing in large quantities. The table below shows the nutrients that Fiona 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
Manganese 40%
Iron 48%
Calcium 54%
Sodium 54%
Vitamin E 54%
Magnesium 57%
Copper 70%
Phosphorus 78%
Potassium 81%
Zinc 93%
Thiamin (B1) 117%
Panto Acid (B5) 121%
Folate 125%

optimal foods for you

The foods listed below will provide Fiona 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 11.2 0.17 7%
chicory greens 11.1 0.23 23%
coriander 11.2 0.23 30%
escarole 9.7 0.19 24%
basil 11.0 0.23 47%
spinach 11.1 0.23 49%
beet greens 9.1 0.22 35%
arugula 9.4 0.25 45%
asparagus 9.8 0.22 50%
watercress 11.1 0.11 65%
alfalfa 6.0 0.23 19%
lettuce 8.8 0.15 50%
broccoli 9.0 0.35 50%
parsley 8.5 0.36 48%
mustard greens 7.2 0.27 36%
chard 8.3 0.19 51%
zucchini 7.1 0.17 40%
banana pepper 6.6 0.27 36%
chives 8.0 0.30 48%
celery 7.9 0.18 50%
okra 7.8 0.22 50%
turnip greens 7.1 0.29 44%
yeast extract spread 9.4 1.85 59%
dill (fresh) 8.3 0.43 59%
jalapeno peppers 5.8 0.27 37%
cauliflower 7.1 0.25 50%
eggplant 5.4 0.25 35%
chinese cabbage 7.4 0.12 54%
red peppers 6.0 0.31 40%
cucumber 5.8 0.12 40%
pickles 5.8 0.12 40%
curry powder 4.9 3.25 13%
summer squash 6.1 0.19 45%
radicchio 8.3 0.23 68%
paprika 5.6 2.82 27%
wheat bran 6.3 2.16 38%
blackberries 3.8 0.43 27%
sauerkraut 4.6 0.19 39%
radishes 4.9 0.16 43%
chayote 4.7 0.24 41%
collards 4.3 0.33 37%
cloves 5.7 2.74 35%
thyme 5.6 2.76 34%
brussel sprouts 5.4 0.42 50%
sage 4.8 3.15 26%
seaweed (laver) 8.6 0.35 80%
artichokes 5.3 0.47 49%
seaweed (wakame) 8.3 0.45 79%
avocado 1.3 1.60 8%
marjoram 4.5 2.71 31%
cabbage 5.2 0.23 55%
snap beans 5.3 0.15 58%
raspberries 2.5 0.52 30%
portabella mushrooms 4.8 0.29 55%
spirulina 6.4 0.26 70%
kale 5.2 0.28 60%
amaranth leaves 7.9 0.21 86%
edamame 3.6 1.21 41%
olives -0.4 1.45 3%
seaweed (kelp) 6.8 0.43 77%
onions 5.4 0.32 65%
soybeans (sprouted) 4.0 0.81 49%
winter squash 5.8 0.40 69%
mollusks conch 4.7 1.30 54%
peas 5.3 0.42 65%
shiitake mushroom 4.5 0.39 58%
red cabbage 4.0 0.29 55%
white mushroom 5.1 0.22 65%
butternut squash 6.3 0.45 75%
sunflower seeds 3.3 5.46 15%
turnips 3.4 0.21 51%
rhubarb 3.9 0.21 55%
pumpkin 5.9 0.20 76%
caviar 2.8 2.64 33%
mung beans 5.3 0.19 74%
chicken liver 3.7 1.72 50%
lamb liver 3.4 1.68 48%
tarragon 5.8 2.95 62%
strawberries 2.3 0.32 49%
caraway seed 2.0 3.33 27%
lamb brains 0.7 1.54 27%
tofu 1.0 0.83 34%
boysenberries 2.8 0.50 54%
turkey liver 3.0 1.89 47%
beef brains -0.1 1.51 22%
coconut water 3.5 0.19 66%
beets 4.1 0.43 70%
fish roe 2.3 1.43 47%
egg yolk 0.2 2.75 18%
cumin 3.0 3.75 39%
mussel 3.6 0.86 63%
hazelnuts 1.7 6.29 10%
pepper 4.0 2.51 57%
flax seed 1.0 5.34 12%
liver sausage -0.3 3.31 13%
cinnamon 1.4 2.47 34%
lamb kidney 2.4 1.12 52%
fish liver -0.1 4.24 9%
ham 0.2 1.49 29%
whole egg 0.2 1.43 30%

macronutrients

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

protein

Fiona’s protein intake is 1.8g/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 Fiona’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 20
RDI/sedentary ~11% 0.8 40
typical ~16% 1.2 60
minimum nutrient optimiser ~24% 1.8 91
Fiona 34% 1.79 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. Fiona’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) 91 181
fat (g) 20 98
carbs (g) 0 95
energy (calories) 544 1364

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

Fiona’s food diary indicates she is eating 1075 calories per day with an insulin load of 93g/day and with 35% 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 Fiona’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
Fiona 35% 93 42

daily nutrient score

The chart below shows a comparison of the nutrient density of Fiona’s food log based on the harder to find 50% of the essential nutrients. Fiona’s most nutrient dense day is January 20 2019 while her least nutrient-dense day is January 01 2019.

best and worst days

Fiona’s food diary for the best and worst days are shown below for comparison. Fiona 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)
Eggs, Cooked 174
Spinach, Raw 16
Turmeric, Ground 2
Onion Powder 2
Raw Egg, White 52
Mozzarella Cheese, Whole Milk 159
Broccoli, Cooked From Fresh 32
Red Bell Peppers, Raw 19
Chinese Cabbage, Pak-Choi, Raw 6
Mushrooms, Raw 17
Tomato Raw, Includes Cherry, Grape, Roma 10
Spinach, Raw 12
Cumin, Ground 2
Bragg, Nutritional Yeast Seasoning 20
Chicken Breast, Skin Removed Before Cooking 277
Coffee, Prepared From Grounds 7

Worst Day

food name energy (kcal)
Fresh Made, Kefir Cultured Grade A Milk 74
Seed, Handmade Crackers 200
Cream Cheese, Tub, Plain 151

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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