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

nutrient ratios

The graphs below show the key micronutrient ratios in your diet. The Nutrient Optimiser uses the micronutrient ratios as a safety check to make sure that you’re emphasising foods or meals that might worsen these micronutrient imbalances. For more details about micronutrient ratios check out article.

Omega-6 : Omega-3
12.2
Zinc : Copper
4.5
Potassium : Sodium
1.0
Calcium : Magnesium
2.7
Iron : Copper
7.3
Calcium : Phosphorus
1.0

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that laura’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: inflammation.

nutrient % DRI prioritize
Vitamin D 18%
Thiamin (B1) 33%
Panto Acid (B5) 37%
Iron 38%
Sodium 40%
Folate 44%
Potassium 45%
Phosphorus 58%
Niacin (B3) 61%
Vitamin B6 63%
Zinc 65%
Manganese 66%
Calcium 69%
Cystine 163%
Riboflavin (B2) 69%
Vitamin C 89%
Vitamin E 95%
Vitamin A 153%
Copper 119%
Magnesium 69%

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).

Animal based foods

food name nutrient density energy density insulin load
lamb -2675.6 6.39 5%
liver sausage 275.6 3.31 13%
sweetbread -448.5 3.18 12%
bologna -1692.4 3.10 11%
liverwurst -60.8 3.26 16%
liver pate -254.0 3.19 16%
knackwurst -923.5 3.07 16%
blood sausage -1825.4 3.79 14%
frankfurter -759.8 2.90 17%
pepperoni -1993.0 5.04 13%
bratwurst -843.2 3.33 16%
beef sausage -599.7 3.32 18%
salami -388.2 3.78 18%
headcheese -238.8 1.57 20%
pork ribs -1067.2 3.61 18%
egg yolk -1089.9 2.75 18%
meatballs -789.1 2.86 19%
chorizo -1038.5 4.55 17%
pork sausage -270.9 3.25 20%
beef brains -163.6 1.51 22%
duck -1661.8 3.37 18%
lamb rib -1192.5 3.61 19%
lamb brains -124.4 1.54 27%
kielbasa -6262.1 3.25 15%
t-bone steak -738.7 2.94 26%
turkey -102.1 2.21 28%
ham -3.1 1.49 29%
whole egg -1.3 1.43 30%
bacon -9639.5 4.17 11%
sandwich spread, pork -291.9 2.35 30%
ground beef, 80/20 -1.5 2.70 31%
ground beef 70/30 -682.1 2.77 30%
ground turkey -489.0 2.58 30%
beef loin -568.5 2.78 30%
ground beef -515.4 2.48 30%
ground beef 70/30 -595.7 2.70 30%
pork stomach, cooked -364.1 1.57 32%
ground beef, 75/25 -595.4 2.77 31%
beef tenderloin steak -515.5 2.73 31%
lamb leg -497.4 2.58 31%
beef brisket, flat half -643.1 2.98 31%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -31.7 3.05 14%

Plant based foods

food name nutrient density energy density insulin load
olives -13.0 1.45 3%
endive 57.9 0.17 7%
avocado -687.2 1.60 8%
corn bran -503.0 2.24 12%
coconut meat -1445.2 3.54 10%
coconut milk -2809.7 2.30 9%
hazelnuts -319.6 6.29 10%
flax seed -336.5 5.34 12%
pili nuts -3099.0 7.19 7%
pecans -3380.8 6.91 6%
sunflower seeds 672.7 5.46 15%
sesame seeds -1790.0 6.31 10%
coconut cream -3993.5 3.30 8%
brazil nuts -2332.3 6.59 9%
alfalfa 86.7 0.23 19%
macadamia nuts -4677.5 7.18 6%
pine nuts -2274.2 6.73 11%
almonds -1014.7 6.07 15%
walnuts -2540.3 6.19 13%
chicory greens 104.7 0.23 23%
peanut butter -183.9 5.90 18%
pumpkin seeds -224.2 5.59 19%
escarole 249.0 0.19 24%
almond butter -2019.3 6.14 16%
butternuts -2113.9 6.12 17%
sesame butter 63.1 5.86 21%
peanuts -2408.3 5.99 18%
blackberries 149.1 0.43 27%
coriander 17.6 0.23 30%
raspberries 48.3 0.52 30%
pistachio nuts -2069.3 5.69 22%
cashews -1702.5 5.80 26%

macronutrients

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

protein

laura’s protein intake is 1.4g/kg LBM or 70g/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 laura’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 20
RDI/sedentary ~11% 0.8 41
typical ~16% 1.2 61
minimum nutrient optimiser ~24% 1.8 40
laura 24% 1.37 70

macro targets

While laura’s primary focus should be on nutrient density, the table below shows the macro ranges required to achieve a reasonable level of nutrition. These ranges can be entered in Cronometer as a guide.

macros lower limit upper limit
protein (g) 40 60
fat (g) 135 125
carbs (g) 0 80
energy (calories) 1600

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

laura’s food diary indicates she is eating 1172 calories per day with an insulin load of 51g/day and with 17% 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 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 29% 165 73
LCHF 25% 156 63
therapeutic keto 15% 94 31
laura 17% 51 12

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 16 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.

Note: If you don't see worst and best days please upload your servings.csv file from Cronometer. Cronometer API doesn't allow individual foods to be imported.

Best Day

food name energy (kcal)
Coffee, Prepared From Grounds 4

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

How much protein will maximise satiety?

How much fat will maximise satiety?

Should you eat more or less carbs?

How many net carbs will maximise satiety?

How much fiber will maximise satiety?

What macros contribute the most to you overeating?

How much sugar should you eat to lose weight?

Which days of the week are best/worst for you?

Does water consumption improve weight management?

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes