Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Suzan get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of blood sugar management with a low insulin load diet.

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

supplements

The supplements listed below will provide Suzan 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
6.5
Zinc : Copper
13.6
Potassium : Sodium
0.6
Calcium : Magnesium
3.2
Iron : Copper
11.6
Calcium : Phosphorus
0.7

other considerations

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

  • Zinc
  • Vitamin A
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Vitamin B-6
  • Riboflavin (B2)
  • 18:3 n-3 c
  • Cystine
  • Folate
  • Calcium
  • Magnesium
  • Copper

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Suzan’s diet is not providing in large quantities. The table below shows the nutrients that Suzan 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: hypertension.

nutrient % DRI prioritize
Vitamin D 14%
Thiamin (B1) 22%
Iron 25%
Manganese 28%
Potassium 36%
Magnesium 38%
Calcium 45%
Copper 48%
Vitamin C 49%
Sodium 52%
Phosphorus 55%
Panto Acid (B5) 57%
Vitamin B6 60%

optimal foods for you

The foods listed below will provide Suzan with the nutrients that she is currently not getting in large amounts while also aligning with her goal of therapeutic ketosis. 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 9.4 0.17 7%
chicory greens 13.0 0.23 23%
olives -2.7 1.45 3%
avocado 0.7 1.60 8%
cod liver oil -1.1 9.02 0%
alfalfa 6.9 0.23 19%
mayonnaise -2.3 7.17 2%
shea nut oil -2.9 8.84 0%
grapeseed oil -2.9 8.84 0%
hazelnut oil -2.9 8.84 0%
sunflower oil -2.9 8.84 0%
duck fat -2.9 8.82 0%
coriander 12.6 0.23 30%
walnut oil -3.3 8.84 0%
almond oil -3.3 8.84 0%
soybean oil -3.3 8.84 0%
peanut oil -3.3 8.84 0%
beef tallow -3.2 9.02 0%
palm kernel oil -3.5 8.62 0%
lard -3.3 9.02 0%
cream -2.7 3.40 6%
curry powder 2.6 3.25 13%
coconut oil -3.5 8.92 0%
butter -3.5 7.18 2%
fish liver -0.4 4.24 9%
coconut milk -2.1 2.30 9%
lamb -2.6 6.39 5%
pili nuts -1.1 7.19 7%
macadamia nuts -1.6 7.18 6%
flax seed 1.2 5.34 12%
escarole 7.2 0.19 24%
pecans -1.6 6.91 6%
mackerel 1.3 3.05 14%
coconut cream -2.3 3.30 8%
sweetbread -0.4 3.18 12%
hazelnuts 0.0 6.29 10%
brazil nuts -0.7 6.59 9%
liver sausage -0.2 3.31 13%
coconut meat -2.2 3.54 10%
corn bran -1.5 2.24 12%
sesame seeds -0.5 6.31 10%
bologna -1.9 3.10 11%
sunflower seeds 1.4 5.46 15%
Italian dressing -3.1 2.92 11%
bacon -2.5 4.17 11%
beet greens 11.9 0.22 35%
pine nuts -0.9 6.73 11%
sour cream -2.7 1.98 13%
cream cheese -3.0 3.50 11%
regular french dressing -3.3 4.59 10%
french dressing -3.4 4.57 10%
walnuts -0.6 6.19 13%
thousand island dressing -2.5 3.79 13%
poppy seeds 0.8 5.25 17%
pepperoni -2.1 5.04 13%
egg yolk 0.4 2.75 18%
liverwurst -1.0 3.26 16%
blood sausage -2.8 3.79 14%
kielbasa -2.3 3.25 15%
paprika 5.5 2.82 27%
bratwurst -1.5 3.33 16%
knackwurst -2.2 3.07 16%
mayonnaise, imitation -3.3 4.82 13%
almonds -1.2 6.07 15%
sage 5.0 3.15 26%
liver pate -2.1 3.19 16%
pork ribs -1.1 3.61 18%
pumpkin seeds 0.9 5.59 19%
almond butter -1.2 6.14 16%
frankfurter -2.4 2.90 17%
mustard greens 9.8 0.27 36%
butternuts -0.6 6.12 17%
blackberries 3.2 0.43 27%
chorizo -1.5 4.55 17%
headcheese -1.2 1.57 20%
salami -1.4 3.78 18%
banana pepper 8.7 0.27 36%
meatballs -1.7 2.86 19%
duck -2.1 3.37 18%
beef brains -0.5 1.51 22%
beef sausage -2.2 3.32 18%
marjoram 6.4 2.71 31%
peanuts -1.2 5.99 18%
peanut butter -1.0 5.90 18%
sesame butter 1.1 5.86 21%
limburger cheese -2.3 3.27 19%
pork sausage -1.8 3.25 20%
brie -2.3 3.34 19%
mayonnaise type dressing -3.4 2.50 19%
lamb rib -2.6 3.61 19%
camembert -1.8 3.00 21%
goat cheese -1.6 2.64 21%
zucchini 10.1 0.17 40%
eggplant 6.0 0.25 35%
feta cheese -1.4 2.64 22%
raspberries 2.6 0.52 30%
jalapeno peppers 7.6 0.27 37%
caraway seed 2.2 3.33 27%
blue cheese -2.0 3.53 21%
cheddar cheese -2.8 4.10 20%

macronutrients

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

protein

Suzan’s protein intake is 1.18g/kg LBM or 50g/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 Suzan’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 17
RDI/sedentary 11% 0.8 34
typical 16% 1.2 50
strength athlete 24% 1.8 76
maximum 35% 2.7 53
Suzan 13% 1.18 50

macro targets

Suzan should consume at least 34g of protein per day.

Suzan’s fat intake should range between 118 and 141g/day.

Suzan’s maximum recommended carbohydrate intake is 34g per day given her goal of therapeutic ketosis.

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) 34 53
fat (g) 118 141
carbs (g) 0 34
energy (calories) 1193 1405

Suzan’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

Suzan’s food diary indicates she is eating 1477 calories per day with an insulin load of 35g/day and with 10% insulinogenic calories. Her basal metabolic rate (BMR) is 1405 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 Suzan’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
Suzan 10% 35 8

daily nutrient score

The chart below shows a comparison of the nutrient density of Suzan’s food log based on the harder to find 50% of the essential nutrients. Suzan’s most nutrient dense day is April 13 2018 while her least nutrient-dense day is April 13 2018.

best and worst days

Suzan’s food diary for the best and worst days are shown below for comparison. Suzan 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)
Lettuce, Mixed Greens 19
Tuna Salad, without Egg 110
Fried Eggs, Whole Egg 101
Almonds, Raw 82
Cheese, cheddar 115
Avocado, Black Skin, California Type 57
Oil and Vinegar Dressing, Homemade 163
Butter, Salted 203
Coconut Oil 243
Cream, Fluid, Heavy Whipping 51
Chicken Thigh, Skin Eaten 203
Hidden Valley, Original Ranch Dressing, Bottle 129

Worst Day

food name energy (kcal)
Lettuce, Mixed Greens 19
Tuna Salad, without Egg 110
Fried Eggs, Whole Egg 101
Almonds, Raw 82
Cheese, cheddar 115
Avocado, Black Skin, California Type 57
Oil and Vinegar Dressing, Homemade 163
Butter, Salted 203
Coconut Oil 243
Cream, Fluid, Heavy Whipping 51
Chicken Thigh, Skin Eaten 203
Hidden Valley, Original Ranch Dressing, Bottle 129

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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