Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Carolyn 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
1.3
Calcium : Magnesium
2.4
Iron : Copper
18.1
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Carolyn’s current diet is not providing in large quantities. The table below shows the nutrients that Carolyn 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: depression, hypothyroidism, insomnia, adhd.

nutrient % DRI prioritize
Vitamin D 14%
Manganese 42%
Iron 52%
Vitamin E 54%
Sodium 64%
Copper 65%
Calcium 68%
Phosphorus 74%
Magnesium 76%
Folate 83%
Zinc 86%
Thiamin (B1) 88%
Potassium 91%

optimal foods for you

The foods listed below will provide Carolyn 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
spinach 10.5 0.23 49%
basil 9.9 0.23 47%
endive 9.1 0.17 7%
coriander 9.0 0.23 30%
chicory greens 9.0 0.23 23%
watercress 8.9 0.11 65%
asparagus 8.6 0.22 50%
lettuce 7.8 0.15 50%
amaranth leaves 7.8 0.21 86%
beet greens 7.7 0.22 35%
escarole 7.6 0.19 24%
chard 7.3 0.19 51%
arugula 7.3 0.25 45%
dill (fresh) 7.3 0.43 59%
parsley 7.2 0.36 48%
turnip greens 7.1 0.29 44%
radicchio 6.8 0.23 68%
chinese cabbage 6.7 0.12 54%
broccoli 6.8 0.35 50%
okra 6.7 0.22 50%
chives 6.7 0.30 48%
seaweed (laver) 6.7 0.35 80%
yeast extract spread 7.3 1.85 59%
mustard greens 6.4 0.27 36%
seaweed (wakame) 6.3 0.45 79%
celery 5.7 0.18 50%
zucchini 5.7 0.17 40%
banana pepper 5.5 0.27 36%
onions 5.4 0.32 65%
kale 5.3 0.28 60%
summer squash 5.2 0.19 45%
butternut squash 5.3 0.45 75%
cauliflower 5.0 0.25 50%
seaweed (kelp) 4.9 0.43 77%
spirulina 4.8 0.26 70%
red peppers 4.8 0.31 40%
pumpkin 4.8 0.20 76%
winter squash 4.8 0.40 69%
snap beans 4.6 0.15 58%
cloves 5.8 2.74 35%
brussel sprouts 4.5 0.42 50%
artichokes 4.5 0.47 49%
cabbage 4.4 0.23 55%
lemongrass 4.7 0.99 93%
sauerkraut 4.2 0.19 39%
tarragon 5.6 2.95 62%
wheat bran 5.2 2.16 38%
thyme 5.4 2.76 34%
eggplant 4.1 0.25 35%
mollusks conch 4.5 1.30 54%
beets 4.0 0.43 70%
jalapeno peppers 3.9 0.27 37%
alfalfa 3.8 0.23 19%
radishes 3.7 0.16 43%
mung beans 3.7 0.19 74%
pinto beans 3.7 0.22 83%
cucumber 3.6 0.12 40%
pickles 3.6 0.12 40%
collards 3.7 0.33 37%
rhubarb 3.6 0.21 55%
coconut water 3.6 0.19 66%
red cabbage 3.6 0.29 55%
white mushroom 3.5 0.22 65%
portabella mushrooms 3.5 0.29 55%
paprika 4.6 2.82 27%
curry powder 4.8 3.25 13%
shiitake mushroom 3.3 0.39 58%
blackberries 3.2 0.43 27%
sage 4.6 3.15 26%
marjoram 4.3 2.71 31%
peas 3.1 0.42 65%
turmeric 4.5 3.12 61%
edamame 3.5 1.21 41%
saffron 4.4 3.10 75%
turnips 2.7 0.21 51%
mussel 3.1 0.86 63%
soybeans (sprouted) 2.9 0.81 49%
chayote 2.6 0.24 41%
carrots 2.5 0.41 64%
oat bran 3.5 2.46 65%
pepper 3.5 2.51 57%
boysenberries 2.4 0.50 54%
leeks 2.3 0.61 83%
strawberries 2.1 0.32 49%
celeriac 2.0 0.42 72%
mulberries 1.8 0.43 74%
raspberries 1.9 0.52 30%
kiwifruit 1.9 0.61 55%
kefir (low fat) 1.7 0.41 64%
crayfish 1.9 0.82 67%
cantaloupe 1.6 0.34 70%
crab 1.8 0.83 71%
cowpeas 2.0 1.16 69%
turnips 1.1 0.22 61%
beef tripe 1.5 1.03 55%
apricots 1.2 0.48 71%
lima beans 1.5 1.13 70%
cumin 2.9 3.75 39%
ginger 2.7 3.35 70%
peaches 1.1 0.39 70%

macronutrients

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

protein

Carolyn’s protein intake is 2.2g/kg LBM or 95g/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 Carolyn’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 17
RDI/sedentary ~11% 0.8 34
typical ~16% 1.2 51
minimum nutrient optimiser ~24% 1.8 77
Carolyn 49% 2.23 95

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. Carolyn’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) 77 160
fat (g) 17 87
carbs (g) 0 81
energy (calories) 463 1211

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

Carolyn’s food diary indicates she is eating 838 calories per day with an insulin load of 79g/day and with 38% 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 Carolyn’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
Carolyn 38% 79 25

daily nutrient score

The chart below shows a comparison of the nutrient density of Carolyn’s food log based on the harder to find 50% of the essential nutrients. Carolyn’s most nutrient dense day is January 15 2019 while her least nutrient-dense day is January 02 2019.

best and worst days

Carolyn’s food diary for the best and worst days are shown below for comparison. Carolyn 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)
Coffee, Prepared From Grounds 24
Portabella Mushrooms, Cooked from Fresh 26
Endive, Curly, Raw 15
Spinach, Raw 11
Butter, Salted 51
Egg substitute, egg white, as ingredient 128
Bragg, Nutritional Yeast Seasoning 10
Curry Powder 7
Turmeric, Ground 5
Paprika 6
Turkey Bacon 52
Turnip greens, cooked from frozen 17

Worst Day

food name energy (kcal)
Eggs, Cooked 178
Kroger, 100% Liquid Egg Whites 53
Portabella Mushrooms, Cooked from Fresh 16
Butter, Salted 51
Butterball, Turkey Burgers 361
Sage, Ground 1
Paprika 3
Onion salt 1
Garlic, Powder 5
Kroger, Broccoli Cuts 30
Knorr, Chicken Flavor Bouillon 5
Dole Fresh Vegetables Inc., Dole, Chopped Salad Kit, Sunflower Crunch 90
Olive Oil 40
Jay Robb, Whey Protein, Vanilla 55

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes