Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide laura 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
12.4
Zinc : Copper
4.5
Potassium : Sodium
1.0
Calcium : Magnesium
2.7
Iron : Copper
7.2
Calcium : Phosphorus
1.0

other considerations

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

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

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 21%
Thiamin (B1) 38%
Panto Acid (B5) 40%
Iron 44%
Sodium 47%
Folate 48%
Potassium 52%
Phosphorus 69%
Niacin (B3) 72%
Vitamin B6 74%
Riboflavin (B2) 76%
Manganese 77%
Zinc 77%

optimal foods for you

The foods listed below will provide laura 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 12.0 0.17 7%
olives -3.4 1.45 3%
avocado 0.5 1.60 8%
chicory greens 11.6 0.23 23%
alfalfa 8.2 0.23 19%
cod liver oil -1.8 9.02 0%
duck fat -3.5 8.82 0%
mayonnaise -3.1 7.17 2%
sunflower oil -3.7 8.84 0%
grapeseed oil -3.7 8.84 0%
hazelnut oil -3.7 8.84 0%
shea nut oil -3.7 8.84 0%
coriander 14.3 0.23 30%
liver sausage 2.6 3.31 13%
peanut oil -3.9 8.84 0%
walnut oil -3.9 8.84 0%
almond oil -3.9 8.84 0%
soybean oil -3.9 8.84 0%
beef tallow -3.8 9.02 0%
palm kernel oil -4.1 8.62 0%
escarole 9.8 0.19 24%
lard -3.9 9.02 0%
coconut oil -4.1 8.92 0%
curry powder 2.6 3.25 13%
fish liver -0.6 4.24 9%
lamb -2.9 6.39 5%
coconut milk -2.8 2.30 9%
coconut cream -2.9 3.30 8%
macadamia nuts -2.5 7.18 6%
mackerel 1.0 3.05 14%
pecans -2.5 6.91 6%
pili nuts -2.6 7.19 7%
bologna -1.8 3.10 11%
corn bran -1.9 2.24 12%
coconut meat -2.8 3.54 10%
flax seed -0.8 5.34 12%
hazelnuts -1.2 6.29 10%
sesame seeds -1.8 6.31 10%
bacon -2.7 4.17 11%
sweetbread -2.6 3.18 12%
Italian dressing -3.7 2.92 11%
sunflower seeds 1.1 5.46 15%
brazil nuts -3.0 6.59 9%
liverwurst 0.5 3.26 16%
paprika 8.1 2.82 27%
regular french dressing -3.8 4.59 10%
french dressing -3.9 4.57 10%
egg yolk 1.3 2.75 18%
pine nuts -1.9 6.73 11%
thousand island dressing -3.0 3.79 13%
pepperoni -2.1 5.04 13%
blood sausage -2.5 3.79 14%
liver pate -1.1 3.19 16%
beet greens 11.5 0.22 35%
bratwurst -1.2 3.33 16%
walnuts -2.0 6.19 13%
knackwurst -2.2 3.07 16%
kielbasa -2.5 3.25 15%
pork ribs -0.5 3.61 18%
mayonnaise, imitation -3.9 4.82 13%
sage 5.8 3.15 26%
poppy seeds -0.8 5.25 17%
frankfurter -2.5 2.90 17%
chorizo -1.3 4.55 17%
salami -1.1 3.78 18%
beef brains 0.3 1.51 22%
beef sausage -1.8 3.32 18%
duck -1.8 3.37 18%
headcheese -1.2 1.57 20%
almonds -2.4 6.07 15%
meatballs -1.6 2.86 19%
almond butter -2.4 6.14 16%
butternuts -1.8 6.12 17%
pork sausage -1.4 3.25 20%
peanuts -1.5 5.99 18%
lamb rib -1.9 3.61 19%
peanut butter -1.2 5.90 18%
marjoram 6.6 2.71 31%
pumpkin seeds -1.2 5.59 19%
mayonnaise type dressing -3.9 2.50 19%
blackberries 1.5 0.43 27%
mustard greens 8.4 0.27 36%
sesame butter -0.2 5.86 21%
banana pepper 7.6 0.27 36%
wheat bran 10.7 2.16 38%
lamb brains 0.6 1.54 27%
caraway seed 1.9 3.33 27%
eggplant 5.7 0.25 35%
jalapeno peppers 7.6 0.27 37%
pistachio nuts -1.2 5.69 22%
t-bone steak -0.0 2.94 26%
ham 1.4 1.49 29%
zucchini 9.3 0.17 40%
whole egg 1.6 1.43 30%
raspberries 0.9 0.52 30%
honey mustard -4.0 4.64 20%
thyme 5.7 2.76 34%
turkey -0.1 2.21 28%
agave -2.1 1.35 26%
sauerkraut 6.9 0.19 39%

macronutrients

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

protein

laura’s protein intake is 1.62g/kg LBM or 83g/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 laura’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 41
typical 16% 1.2 61
strength athlete 24% 1.8 92
maximum 35% 2.7 61
laura 23% 1.62 83

macro targets

laura should consume at least 41g of protein per day.

laura’s fat intake should range between 136 and 162g/day.

laura’s maximum recommended carbohydrate intake is 38g 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) 41 61
fat (g) 136 162
carbs (g) 0 38
energy (calories) 1388 1619

laura’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

laura’s food diary indicates she is eating 1399 calories per day with an insulin load of 60g/day and with 17% insulinogenic calories. Her basal metabolic rate (BMR) is 1619 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 laura’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
laura 17% 60 14

daily nutrient score

The chart below shows a comparison of the nutrient density of laura’s food log based on the harder to find 50% of the essential nutrients. laura’s most nutrient dense day is April 19 2018 while her least nutrient-dense day is April 17 2018.

best and worst days

laura’s food diary for the best and worst days are shown below for comparison. laura 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)
Mahi Mahi Fillet 52
Mayo Type Salad Dressing 38
Beef Jerky Outlet, Original Biltong 81
Zucchini, Raw 75
Silver River Foods, Sister River Foods, Parma!, Vegan Parmesan, Original 10
Miyoko's Kitchen, Miyoko's Creamery, European Style Cultured Veganbutter 45
Perfect Keto, Keto Collagen, Chocolate 80
Thrive Market, Collagen Peptides 40
Milkadamia, Macadamia Milk, Unsweetened 50
Almond Butter, Unsalted 576
Power-selles Imports, Matiz, Gallego Sardines With Lemon 239

Worst Day

food name energy (kcal)
Lettuce, Romaine or Cos 24
Primal Kitchen, Ranch Dressing with Avocado Oil 420
Filberts, Raw 44
Natural Sea, Wild Premium Alaskan Pink Salmon 315
Pecans, Raw 188
MCT Oil 116
Almond Butter, Unsalted 288
Sevenhills Wholefoods, Organic Cocao Paste 63
Walnuts 66

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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