Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Carol 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
0.9
Zinc : Copper
7.2
Potassium : Sodium
0.5
Calcium : Magnesium
2.1
Iron : Copper
10.1
Calcium : Phosphorus
0.6

other considerations

You also indicated that you have depression, inflammation, insomnia. According to the micronutrient meta analysis, here are the nutrients that you might be lacking when having depression, inflammation, insomnia:

  • Zinc
  • Magnesium
  • Selenium
  • Folate
  • Vitamin B-12
  • Vitamin B-6
  • Riboflavin (B2)
  • Vitamin D
  • Vitamin A
  • Vitamin C
  • Vitamin E
  • Manganese
  • Cystine
  • 18:3 n-3 c
  • Copper
  • Thiamin (B1)
  • Niacin (B3)

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Carol’s diet is not providing in large quantities. The table below shows the nutrients that Carol is not achieving more than 300% of the DRI 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, inflammation, insomnia.

nutrient % DRI prioritize
Iron 20%
Calcium 22%
Magnesium 29%
Manganese 30%
Phosphorus 32%
Potassium 34%
Folate 35%
Panto Acid (B5) 37%
Thiamin (B1) 39%
Zinc 41%
Copper 46%
Riboflavin (B2) 47%
Leucine 58%

optimal foods for you

The foods listed below will provide Carol with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss (insulin sensitive). 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 13.4 0.23 49%
watercress 13.2 0.11 65%
endive 12.4 0.17 7%
seaweed (laver) 11.8 0.35 80%
basil 11.5 0.23 47%
amaranth leaves 11.3 0.21 86%
yeast extract spread 12.4 1.85 59%
coriander 11.2 0.23 30%
escarole 10.4 0.19 24%
asparagus 10.3 0.22 50%
alfalfa 10.3 0.23 19%
chicory greens 10.1 0.23 23%
dill (fresh) 10.1 0.43 59%
lettuce 9.6 0.15 50%
arugula 9.6 0.25 45%
beet greens 9.5 0.22 35%
chives 9.5 0.30 48%
spirulina 9.5 0.26 70%
chinese cabbage 9.3 0.12 54%
parsley 9.0 0.36 48%
zucchini 8.6 0.17 40%
white mushroom 8.4 0.22 65%
seaweed (wakame) 8.5 0.45 79%
chard 8.2 0.19 51%
okra 8.2 0.22 50%
portabella mushrooms 8.0 0.29 55%
mung beans 7.8 0.19 74%
cauliflower 7.8 0.25 50%
broccoli 7.8 0.35 50%
veal liver 8.7 1.92 55%
chicken liver 8.4 1.72 50%
celery 7.1 0.18 50%
turnip greens 7.2 0.29 44%
shiitake mushroom 7.1 0.39 58%
lamb liver 8.0 1.68 48%
radicchio 6.6 0.23 68%
cucumber 6.5 0.12 40%
pickles 6.5 0.12 40%
seaweed (kelp) 6.6 0.43 77%
beef liver 7.6 1.75 60%
lamb kidney 7.0 1.12 52%
summer squash 6.3 0.19 45%
wheat bran 7.6 2.16 38%
turkey liver 7.4 1.89 47%
pork liver 7.2 1.65 59%
snap beans 6.1 0.15 58%
mustard greens 6.0 0.27 36%
pinto beans 5.8 0.22 83%
radishes 5.5 0.16 43%
banana pepper 5.5 0.27 36%
artichokes 5.5 0.47 49%
peas 5.5 0.42 65%
mussel 5.6 0.86 63%
crab 5.5 0.83 71%
brussel sprouts 5.2 0.42 50%
lobster 5.5 0.89 71%
beef kidney 5.9 1.57 52%
tarragon 6.8 2.95 62%
onions 4.9 0.32 65%
cabbage 4.8 0.23 55%
chayote 4.7 0.24 41%
eggplant 4.6 0.25 35%
soybeans (sprouted) 5.0 0.81 49%
lemongrass 5.0 0.99 93%
pumpkin 4.2 0.20 76%
jalapeno peppers 4.1 0.27 37%
coconut water 4.0 0.19 66%
sauerkraut 4.0 0.19 39%
kale 4.0 0.28 60%
red cabbage 3.9 0.29 55%
crayfish 4.2 0.82 67%
beets 3.8 0.43 70%
red peppers 3.7 0.31 40%
turnips 3.5 0.21 51%
edamame 4.2 1.21 41%
beef tripe 3.9 1.03 55%
rhubarb 3.3 0.21 55%
butternut squash 3.4 0.45 75%
collards 3.3 0.33 37%
oat bran 4.6 2.46 65%
egg white 3.2 0.52 74%
marjoram 4.7 2.71 31%
lamb heart 3.9 1.61 48%
pollock 3.5 1.11 69%
winter squash 2.9 0.40 69%
celeriac 2.8 0.42 72%
paprika 4.4 2.82 27%
lean pastrami 3.0 0.95 73%
cream cheese (low fat) 3.0 1.05 76%
fish roe 3.3 1.43 47%
oysters 2.9 1.02 59%
bison 3.3 1.71 53%
saffron 4.3 3.10 75%
thyme 4.1 2.76 34%
tofu 2.7 0.83 34%
pork chops 3.3 1.74 54%
pepper 3.9 2.51 57%
blackberries 2.3 0.43 27%
turkey heart 3.2 1.74 47%
beef heart 3.2 1.79 52%

macronutrients

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

protein

Carol’s protein intake is 1.41g/kg LBM or 70g/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 Carol’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 20
RDI/sedentary 11% 0.8 40
typical 16% 1.2 59
strength athlete 24% 1.8 89
maximum 35% 2.7 178
Carol 23% 1.41 70

macro targets

Based on Carol’s current body fat she could theoretically run at an energy deficit of 1232 calories per day without risk of losing excessive lean body mass.

Hence, she should not target a rate of fat loss of more than 0.95 kg (2.09 lbs) per week or an energy intake of less than 534 calories per day.

This would represent a 66% energy deficit. She is also targeting a minimum deficit of 15%, hence she should try to not consume more than 1344 calories per day. Carol should target a minimum protein intake of 89 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Carol should consume at least 89g of protein per day.

Carol’s fat intake should range between 20 and 97g/day.

Carol’s maximum recommended carbohydrate intake is 93g per day given her goal of weight loss (insulin sensitive).

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) 89 178
fat (g) 20 97
carbs (g) 0 93
energy (calories) 534 1344

Carol’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

Carol’s food diary indicates she is eating 1161 calories per day with an insulin load of 67g/day and with 23% insulinogenic calories. Her basal metabolic rate (BMR) is 1581 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 Carol’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
Carol 23% 67 28

daily nutrient score

The chart below shows a comparison of the nutrient density of Carol’s food log based on the harder to find 50% of the essential nutrients. Carol’s most nutrient dense day is May 21 2018 while her least nutrient-dense day is April 15 2018.

best and worst days

Carol’s food diary for the best and worst days are shown below for comparison. Carol 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)
Chicken, Broiler or Fryers, Breast, Skinless, Boneless, Meat Only, Raw 378
Asparagus, Cooked from Fresh 26
Butter, Salted 97
Olive Oil 106
Hot Chocolate (konjac) 32
Quest Nutrition, MCT Oil Powder 67
Butter, Salted 79
Honey 27
Muller Kefir 94
Healthspan Super Strength Omega 3 Oil 82

Worst Day

food name energy (kcal)
Healthspan Super Strength Omega 3 Oil 41

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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