Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Neil get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of nutrient dense maintenance and being vegan.

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

supplements

The supplements listed below will provide Neil with the nutrients that he is not getting enough of in the most cost effective manner until he is able to improve the nutrient density of his 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
8.4
Zinc : Copper
4.0
Potassium : Sodium
1.8
Calcium : Magnesium
1.3
Iron : Copper
8.2
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Neil’s diet is not providing in large quantities. The table below shows the nutrients that Neil is not achieving more than 300% of the DRI and that are not contraindicated by the nutrient ratios above.

nutrient % DRI prioritize
Vitamin D 4%
Omega-3 56%
Sodium 83%
Zinc 95%
Calcium 96%
Vitamin B12 100%
Niacin (B3) 120%
Vitamin E 122%
Methionine 131%
Magnesium 146%
Panto Acid (B5) 147%
Selenium 155%
Potassium 156%

optimal foods for you

The foods listed below will provide Neil with the nutrients that he is currently not getting in large amounts while also aligning with his goal of nutrient dense 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
seaweed (laver) 9.6 0.35 80%
portabella mushrooms 8.5 0.29 55%
asparagus 8.3 0.22 50%
coriander 7.0 0.23 30%
endive 6.0 0.17 7%
white mushroom 8.4 0.22 65%
paprika 5.3 2.82 27%
wheat bran 6.1 2.16 38%
yeast extract spread 6.3 1.85 59%
shiitake mushroom 6.8 0.39 58%
chicory greens 5.3 0.23 23%
basil 6.1 0.23 47%
brazil nuts 0.7 6.59 9%
spinach 5.9 0.23 49%
zucchini 5.5 0.17 40%
curry powder 2.5 3.25 13%
watercress 6.3 0.11 65%
hazelnut oil -1.4 8.84 0%
beet greens 4.8 0.22 35%
grapeseed oil -1.6 8.84 0%
broccoli 5.3 0.35 50%
almond oil -1.6 8.84 0%
banana pepper 4.6 0.27 36%
mustard greens 4.5 0.27 36%
parsley 4.8 0.36 48%
mustard seed 1.2 5.08 27%
walnuts -0.0 6.19 13%
chard 4.7 0.19 51%
spirulina 5.4 0.26 70%
arugula 4.2 0.25 45%
peanut butter -0.2 5.90 18%
cloves 2.2 2.74 35%
turnip greens 3.9 0.29 44%
peanut oil -2.8 8.84 0%
almonds -0.6 6.07 15%
almond butter -0.7 6.14 16%
celery 4.1 0.18 50%
jalapeno peppers 3.4 0.27 37%
hazelnuts -1.1 6.29 10%
alfalfa 2.6 0.23 19%
soybean oil -3.1 8.84 0%
seaweed (wakame) 5.0 0.45 79%
radicchio 4.6 0.23 68%
summer squash 3.6 0.19 45%
red peppers 3.3 0.31 40%
sage 1.1 3.15 26%
thyme 1.6 2.76 34%
pili nuts -2.1 7.19 7%
sesame seeds -1.6 6.31 10%
pine nuts -1.8 6.73 11%
cauliflower 3.4 0.25 50%
peanuts -1.2 5.99 18%
chives 3.1 0.30 48%
lettuce 3.2 0.15 50%
eggplant 2.5 0.25 35%
palm kernel oil -3.7 8.62 0%
shea nut oil -3.9 8.84 0%
sesame butter -1.4 5.86 21%
coconut oil -4.0 8.92 0%
walnut oil -4.0 8.84 0%
pumpkin seeds -1.4 5.59 19%
tarragon 1.9 2.95 62%
pumpkin 3.9 0.20 76%
dill (fresh) 3.1 0.43 59%
caraway seed 0.1 3.33 27%
blackberries 1.7 0.43 27%
okra 2.8 0.22 50%
avocado 0.1 1.60 8%
poppy seeds -1.6 5.25 17%
cumin 0.2 3.75 39%
pecans -3.0 6.91 6%
marjoram 0.3 2.71 31%
butternuts -2.2 6.12 17%
pickles 2.1 0.12 40%
cucumber 2.1 0.12 40%
flax seed -2.0 5.34 12%
chayote 2.0 0.24 41%
chinese cabbage 2.6 0.12 54%
macadamia nuts -3.4 7.18 6%
radishes 2.0 0.16 43%
pistachio nuts -2.1 5.69 22%
edamame 1.2 1.21 41%
mung beans 3.1 0.19 74%
winter squash 2.7 0.40 69%
butternut squash 3.0 0.45 75%
collards 1.3 0.33 37%
mace -1.7 4.75 26%
cashews -2.3 5.80 26%
regular french dressing -2.4 4.59 10%
kale 2.1 0.28 60%
corn, dried -0.3 4.19 54%
nutmeg -2.3 5.25 23%
rhubarb 1.9 0.21 55%
tofu 0.6 0.83 34%
amaranth leaves 3.1 0.21 86%
artichokes 1.4 0.47 49%
olives -1.2 1.45 3%
dill seed -0.5 3.05 42%
raspberries 0.4 0.52 30%
turnips 1.4 0.21 51%

macronutrients

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

protein

Neil’s protein intake is 1.28g/kg LBM or 76g/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 Neil’s current protein intake compares to these accepted protein intake levels based on his current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) 6% 0.4 24
RDI/sedentary 11% 0.8 48
typical 16% 1.2 71
strength athlete 24% 1.8 107
maximum 35% 2.7 205
Neil 16% 1.28 76

macro targets

Neil should consume at least 107g of protein per day.

Neil’s fat intake should range between 24 and 134g/day.

Neil’s maximum recommended carbohydrate intake is 113g per day given his goal of nutrient dense maintenance.

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) 107 205
fat (g) 24 134
carbs (g) 0 113
energy (calories) 1335 1857

Neil’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 he is on the right track.

net carbs, insulin load, insulinogenic calories

Neil’s food diary indicates he is eating 1967 calories per day with an insulin load of 363g/day and with 74% insulinogenic calories. His basal metabolic rate (BMR) is 1821 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 Neil’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
Neil 74% 363 320

daily nutrient score

The chart below shows a comparison of the nutrient density of Neil’s food log based on the harder to find 50% of the essential nutrients. Neil’s most nutrient dense day is October 01 2017 while his least nutrient-dense day is October 01 2017.

best and worst days

Neil’s food diary for the best and worst days are shown below for comparison. Neil 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)
Chocolate Mousse (Neil Barnard) 249
lentil and artichoke stew (Neil Barnard) 418
apple cinnamon oatmeal (Neal Barnard) 378
Quickie Quesadilla & Tortilla Soup (Neil Barnard) 571
Homemade Roasted Red Pepper Hummus with Pita (Neil Barnard) 351

Worst Day

food name energy (kcal)
Chocolate Mousse (Neil Barnard) 249
lentil and artichoke stew (Neil Barnard) 418
apple cinnamon oatmeal (Neal Barnard) 378
Quickie Quesadilla & Tortilla Soup (Neil Barnard) 571
Homemade Roasted Red Pepper Hummus with Pita (Neil Barnard) 351

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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