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 nutrient dense maintenance.

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

supplements

The supplements listed below will provide Rhonda with the nutrients that she is not getting enough of in the most cost effective manner 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. 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
1.4
Zinc : Copper
2.6
Potassium : Sodium
5.7
Calcium : Magnesium
1.5
Iron : Copper
8.1
Calcium : Phosphorus
1.1

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 62%
Vitamin D 148%

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 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
cod liver oil 2.0 9.02 0%
mackerel 2.0 3.05 14%
trout 2.0 3.82 45%
trout 2.0 1.68 45%
fish roe 2.0 1.43 47%
salmon 2.0 1.56 52%
sturgeon 2.0 1.35 49%
flounder 2.0 0.86 57%
rockfish 2.0 1.09 66%
halibut 2.0 1.11 66%
white fish 2.0 1.08 70%
sardine 1.5 2.08 38%
kefir (low fat) 1.7 0.41 64%
whole egg 0.9 1.43 30%
duck fat 0.2 8.82 0%
egg yolk 0.7 2.75 18%
whiting 1.0 1.16 66%
perch 0.9 0.96 62%
cod 0.8 2.90 71%
caviar 0.6 2.64 33%
lard 0.0 9.02 0%
chocolate milk (fat free) 1.0 0.67 91%
shiitake mushroom 0.8 0.39 58%
herring 0.6 2.17 36%
portabella mushrooms 0.7 0.29 55%
beef tallow -0.1 9.02 0%
pork ribs 0.3 3.61 18%
pollock 0.7 1.11 69%
coconut oil -0.2 8.92 0%
almond oil -0.2 8.84 0%
peanut oil -0.2 8.84 0%
soybean oil -0.2 8.84 0%
walnut oil -0.2 8.84 0%
palm kernel oil -0.2 8.62 0%
cream 0.2 3.40 6%
anchovy 0.4 2.10 44%
chorizo 0.1 4.55 17%
pepperoni 0.0 5.04 13%
butter -0.2 7.18 2%
pork sausage 0.2 3.25 20%
headcheese 0.3 1.57 20%
blood sausage 0.1 3.79 14%
macadamia nuts -0.2 7.18 6%
non-fat yogurt 0.7 0.78 96%
pecans -0.2 6.91 6%
liver sausage 0.1 3.31 13%
knackwurst 0.1 3.07 16%
bratwurst 0.1 3.33 16%
brazil nuts -0.2 6.59 9%
pine nuts -0.2 6.73 11%
sesame seeds -0.2 6.31 10%
cheddar cheese 0.0 4.10 20%
hazelnuts -0.2 6.29 10%
beef liver 0.3 1.75 60%
salami 0.0 3.78 18%
walnuts -0.2 6.19 13%
pork ribs 0.2 2.16 39%
almond butter -0.2 6.14 16%
bologna 0.0 3.10 11%
almonds -0.2 6.07 15%
butternuts -0.2 6.12 17%
kielbasa 0.0 3.25 15%
peanuts -0.2 5.99 18%
white mushroom 0.4 0.22 65%
peanut butter -0.2 5.90 18%
bacon -0.1 4.17 11%
flax seed -0.2 5.34 12%
haddock 0.4 1.16 71%
sweetbread -0.0 3.18 12%
sunflower seeds -0.2 5.46 15%
pork loin 0.2 1.93 41%
sesame butter -0.2 5.86 21%
gruyere cheese -0.1 4.13 22%
colby -0.1 3.94 21%
pumpkin seeds -0.2 5.59 19%
pork chops 0.2 1.74 54%
pistachio nuts -0.2 5.69 22%
poppy seeds -0.2 5.25 17%
roast ham 0.2 1.78 41%
monterey cheese -0.1 3.73 21%
muenster cheese -0.1 3.68 21%
mayonnaise, imitation -0.2 4.82 13%
cashews -0.2 5.80 26%
french dressing -0.2 4.57 10%
beef kidney 0.2 1.57 52%
blue cheese -0.1 3.53 21%
brie -0.1 3.34 19%
limburger cheese -0.1 3.27 19%
beef sausage -0.1 3.32 18%
honey mustard -0.1 4.64 20%
nutmeg -0.2 5.25 23%
edam cheese -0.1 3.57 23%
gouda cheese -0.1 3.56 24%
camembert -0.1 3.00 21%
parmesan cheese -0.1 4.20 34%
mustard seed -0.2 5.08 27%
thousand island dressing -0.2 3.79 13%
coconut meat -0.2 3.54 10%
sandwich spread, pork 0.0 2.35 30%
mace -0.2 4.75 26%

macronutrients

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

protein

Rhonda’s protein intake is 2.25g/kg LBM or 117g/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 Rhonda’s current protein intake compares to these accepted protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) 6% 0.4 21
RDI/sedentary 11% 0.8 42
typical 16% 1.2 62
strength athlete 24% 1.8 94
maximum 35% 2.7 185
Rhonda 18% 2.25 117

macro targets

Rhonda should consume at least 94g of protein per day.

Rhonda’s fat intake should range between 21 and 121g/day.

Rhonda’s maximum recommended carbohydrate intake is 98g per day given her 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) 94 185
fat (g) 21 121
carbs (g) 0 98
energy (calories) 1041 1675

Rhonda’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 she is on the right track.

net carbs, insulin load, insulinogenic calories

Rhonda’s food diary indicates she is eating 2575 calories per day with an insulin load of 200g/day and with 31% insulinogenic calories. Her basal metabolic rate (BMR) is 1643 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 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 24% 150 69
LCHF 25% 156 63
therapeutic keto 15% 94 31
Rhonda 31% 200 135

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 May 06 2017 while her least nutrient-dense day is May 06 2017.

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)
Good Karma, Unsweetened Flax Milk 75
Carrots, Raw 50
Blueberries, Fresh 84
Flax Seeds, Not Fortified 151
Avocado, Green Skin, Florida Type 365
Banana, Fresh 105
Apple, Fresh, With Skin 95
Tomato Raw, Includes Cherry, Grape, Roma 33
Spinach, Raw 21
Chard, Cooked 105
Nuts, Walnuts, English 196
Nuts, Pecans 188
Macadamia Nuts, Raw 197
Blueberries, Fresh 42
Pomegranates, Raw 59
Coconut Milk, Plain or Original, Not Fortified, Typically Used in Cooking 203
Cacao, Nibs, Raw Organic 128
Great Lakes Gelatin, Collagen Hydrolysate, Unflavored, Joint Care 43
Spinach, Cooked from Fresh 124
Salmon, Atlantic, Wild, Cooked from Fresh or Frozen 309

Worst Day

food name energy (kcal)
Good Karma, Unsweetened Flax Milk 75
Carrots, Raw 50
Blueberries, Fresh 84
Flax Seeds, Not Fortified 151
Avocado, Green Skin, Florida Type 365
Banana, Fresh 105
Apple, Fresh, With Skin 95
Tomato Raw, Includes Cherry, Grape, Roma 33
Spinach, Raw 21
Chard, Cooked 105
Nuts, Walnuts, English 196
Nuts, Pecans 188
Macadamia Nuts, Raw 197
Blueberries, Fresh 42
Pomegranates, Raw 59
Coconut Milk, Plain or Original, Not Fortified, Typically Used in Cooking 203
Cacao, Nibs, Raw Organic 128
Great Lakes Gelatin, Collagen Hydrolysate, Unflavored, Joint Care 43
Spinach, Cooked from Fresh 124
Salmon, Atlantic, Wild, Cooked from Fresh or Frozen 309

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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