Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Lauren 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
3.7
Zinc : Copper
12.0
Potassium : Sodium
1.1
Calcium : Magnesium
2.5
Iron : Copper
10.4
Calcium : Phosphorus
0.6

other considerations

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

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

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 33%
Manganese 47%
Folate 56%
Iron 62%
Sodium 64%
Calcium 71%
Vitamin E 72%
Potassium 74%
Panto Acid (B5) 76%
Magnesium 77%
Thiamin (B1) 81%
Phosphorus 102%
Vitamin B6 116%

optimal foods for you

The foods listed below will provide Lauren 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
coriander 13.0 0.23 30%
watercress 12.9 0.11 65%
chicory greens 13.0 0.23 23%
spinach 12.9 0.23 49%
basil 12.8 0.23 47%
asparagus 11.3 0.22 50%
endive 11.2 0.17 7%
beet greens 10.9 0.22 35%
broccoli 10.8 0.35 50%
lettuce 10.6 0.15 50%
arugula 10.5 0.25 45%
seaweed (laver) 10.4 0.35 80%
chard 10.2 0.19 51%
dill (fresh) 10.1 0.43 59%
chives 9.8 0.30 48%
celery 9.7 0.18 50%
amaranth leaves 9.7 0.21 86%
okra 9.6 0.22 50%
escarole 9.5 0.19 24%
chinese cabbage 9.2 0.12 54%
parsley 9.3 0.36 48%
radicchio 9.0 0.23 68%
mustard greens 9.1 0.27 36%
zucchini 9.0 0.17 40%
cauliflower 9.0 0.25 50%
banana pepper 8.5 0.27 36%
summer squash 7.9 0.19 45%
red peppers 7.9 0.31 40%
turnip greens 7.8 0.29 44%
jalapeno peppers 7.7 0.27 37%
white mushroom 7.5 0.22 65%
butternut squash 7.7 0.45 75%
portabella mushrooms 7.5 0.29 55%
yeast extract spread 8.6 1.85 59%
seaweed (wakame) 7.5 0.45 79%
shiitake mushroom 7.3 0.39 58%
brussel sprouts 7.2 0.42 50%
cabbage 7.0 0.23 55%
kale 7.0 0.28 60%
cucumber 6.8 0.12 40%
pickles 6.8 0.12 40%
winter squash 7.0 0.40 69%
radishes 6.8 0.16 43%
wheat bran 8.2 2.16 38%
peas 6.9 0.42 65%
eggplant 6.7 0.25 35%
chayote 6.6 0.24 41%
pumpkin 6.5 0.20 76%
sauerkraut 6.4 0.19 39%
spirulina 6.4 0.26 70%
mung beans 6.3 0.19 74%
alfalfa 6.1 0.23 19%
collards 6.0 0.33 37%
seaweed (kelp) 6.1 0.43 77%
artichokes 6.0 0.47 49%
red cabbage 5.9 0.29 55%
snap beans 5.8 0.15 58%
pinto beans 5.7 0.22 83%
onions 5.8 0.32 65%
tarragon 7.6 2.95 62%
paprika 7.4 2.82 27%
turnips 4.6 0.21 51%
chicken liver 5.7 1.72 50%
marjoram 6.3 2.71 31%
sage 6.6 3.15 26%
celeriac 4.6 0.42 72%
carrots 4.5 0.41 64%
beets 4.3 0.43 70%
thyme 6.0 2.76 34%
cloves 5.8 2.74 35%
coconut water 3.8 0.19 66%
rhubarb 3.8 0.21 55%
turkey liver 5.0 1.89 47%
beef liver 4.8 1.75 60%
saffron 5.9 3.10 75%
halibut 4.4 1.11 66%
leeks 3.9 0.61 83%
soybeans (sprouted) 4.0 0.81 49%
lemongrass 4.1 0.99 93%
fish roe 4.4 1.43 47%
salmon 4.5 1.56 52%
mollusks conch 4.2 1.30 54%
veal liver 4.6 1.92 55%
trout 4.4 1.68 45%
blackberries 3.5 0.43 27%
crab 3.7 0.83 71%
turnips 2.9 0.22 61%
sweet potato 3.3 0.90 81%
kefir (low fat) 2.9 0.41 64%
mussel 3.2 0.86 63%
edamame 3.3 1.21 41%
boysenberries 2.7 0.50 54%
pork liver 3.5 1.65 59%
pollock 3.1 1.11 69%
strawberries 2.5 0.32 49%
lamb kidney 3.0 1.12 52%
lobster 2.8 0.89 71%
lamb liver 3.3 1.68 48%
pepper 3.9 2.51 57%
rockfish 2.9 1.09 66%

macronutrients

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

protein

Lauren’s protein intake is 2.34g/kg LBM or 110g/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 Lauren’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 19
RDI/sedentary 11% 0.8 38
typical 16% 1.2 56
strength athlete 24% 1.8 85
maximum 35% 2.7 171
Lauren 30% 2.34 110

macro targets

Based on Lauren’s current body fat she could theoretically run at an energy deficit of 932 calories per day without risk of losing excessive lean body mass.

Hence, she should not target a rate of fat loss of more than 0.85 kg (1.86 lbs) per week or an energy intake of less than 591 calories per day.

This would represent a 61% energy deficit. She is also targeting a minimum deficit of 15%, hence she should try to not consume more than 1295 calories per day. Lauren should target a minimum protein intake of 85 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Lauren should consume at least 85g of protein per day.

Lauren’s fat intake should range between 19 and 94g/day.

Lauren’s maximum recommended carbohydrate intake is 89g 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) 85 171
fat (g) 19 94
carbs (g) 0 89
energy (calories) 591 1295

Lauren’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

Lauren’s food diary indicates she is eating 1480 calories per day with an insulin load of 95g/day and with 26% insulinogenic calories. Her basal metabolic rate (BMR) is 1524 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 Lauren’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
Lauren 26% 95 33

daily nutrient score

The chart below shows a comparison of the nutrient density of Lauren’s food log based on the harder to find 50% of the essential nutrients. Lauren’s most nutrient dense day is October 27 2018 while her least nutrient-dense day is October 23 2018.

best and worst days

Lauren’s food diary for the best and worst days are shown below for comparison. Lauren 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)
mushroom mocha with caffeine added 26
Great Lakes Gelatin, Collagen Hydrolysate, Unflavored, Joint Care 22
Eggs, Cooked 136
Chorizo 263
Chard, Cooked 18
Brazil Nuts, Unsalted 93
Dark chocolate flaxseed muffins 199
Oyster, Pacific, Cooked 165
Four Sigmatic, Mushroom Hot Cacao Mix 25
Primal Kitchen, Collagen Fuel, Chocolate Coconut 70
Nordic Naturals, Omega-3, 690 mg 20

Worst Day

food name energy (kcal)
mushroom mocha with caffeine added 26
MCT Oil 116
Tera's Whey, Whey Protein, Dark Chocolate Cocoa 110
Coconut Milk, Vanilla or Other Flavors, Unsweetened 43
Great Lakes Gelatin, Collagen Hydrolysate, Unflavored, Joint Care 43
Bluebonnet, 100% Natural Whey Protein Isolate, French Vanilla 125
Avocado, Black Skin, California Type 114
Broccoli Seeds, Sprouted, Raw 16
Lono Life, Beef Bone Broth 49
Brazil Nuts, Unsalted 93
Annie Chun's Roasted Seaweed Snacks, sesame 60
Four Sigmatic, Mushroom Hot Cacao Mix 25
Primal Kitchen, Collagen Fuel, Chocolate Coconut 70
Nordic Naturals, Omega-3, 690 mg 20

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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