Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Lisa with the nutrients that she is not getting enough of 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. The Nutrient Optimiser uses these micronutrient ratios to make sure that it does not prioritise nutrients that would drive micronutrient imbalances. Get more info in this article.

Omega-6 : Omega-3
53.2
Zinc : Copper
8.6
Potassium : Sodium
1.7
Calcium : Magnesium
1.1
Iron : Copper
7.5
Calcium : Phosphorus
0.2

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Lisa’s current diet is not providing in large quantities. The table below shows the nutrients that Lisa is not getting more than 300% of the recommended daily intake from the diet 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, fatigue.

nutrient % DRI prioritize
Sodium 32%
Vitamin D 32%
Calcium 35%
Vitamin C 36%
Omega-3 48%
Thiamin (B1) 49%
Potassium 59%
Iron 63%
Manganese 71%
Magnesium 87%
Folate 91%
Vitamin E 106%
Vitamin A 139%

optimal foods for you

The foods listed below will provide Lisa with the nutrients that she is currently not getting in large amounts while also aligning with her goal of diabetes management . 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 11.2 0.17 7%
chicory greens 11.8 0.23 23%
coriander 12.8 0.23 30%
beet greens 11.5 0.22 35%
escarole 9.0 0.19 24%
basil 13.5 0.23 47%
spinach 13.1 0.23 49%
mustard greens 10.1 0.27 36%
paprika 7.9 2.82 27%
turnip greens 10.7 0.29 44%
curry powder 4.8 3.25 13%
cod liver oil 4.2 9.02 0%
parsley 11.0 0.36 48%
lettuce 10.9 0.15 50%
arugula 9.9 0.25 45%
chard 11.1 0.19 51%
alfalfa 3.4 0.23 19%
chives 10.1 0.30 48%
zucchini 8.1 0.17 40%
red peppers 8.1 0.31 40%
mackerel 2.8 3.05 14%
olives -0.7 1.45 3%
asparagus 9.7 0.22 50%
banana pepper 6.4 0.27 36%
chinese cabbage 10.5 0.12 54%
jalapeno peppers 6.5 0.27 37%
collards 6.4 0.33 37%
avocado 0.0 1.60 8%
sauerkraut 6.3 0.19 39%
dill (fresh) 11.0 0.43 59%
blackberries 3.3 0.43 27%
sage 4.5 3.15 26%
broccoli 8.5 0.35 50%
cloves 6.1 2.74 35%
thyme 5.8 2.76 34%
marjoram 4.7 2.71 31%
summer squash 6.8 0.19 45%
liver sausage 0.4 3.31 13%
watercress 10.9 0.11 65%
mayonnaise -0.4 7.17 2%
beef brains 1.3 1.51 22%
sunflower oil -0.2 8.84 0%
hazelnut oil -0.3 8.84 0%
grapeseed oil -0.4 8.84 0%
hazelnuts 0.8 6.29 10%
almond oil -0.4 8.84 0%
fish liver -0.8 4.24 9%
liverwurst 0.4 3.26 16%
seaweed (laver) 13.9 0.35 80%
raspberries 2.0 0.52 30%
coconut milk -2.1 2.30 9%
coconut cream -1.8 3.30 8%
kale 8.7 0.28 60%
radishes 4.5 0.16 43%
sunflower seeds 0.7 5.46 15%
okra 6.3 0.22 50%
egg yolk 0.0 2.75 18%
eggplant 2.5 0.25 35%
lamb -1.5 6.39 5%
cauliflower 6.0 0.25 50%
brussel sprouts 5.9 0.42 50%
mayonnaise type dressing -0.3 2.50 19%
sweetbread -1.6 3.18 12%
walnuts 0.2 6.19 13%
edamame 4.2 1.21 41%
peanut oil -1.6 8.84 0%
Italian dressing -2.1 2.92 11%
celery 5.7 0.18 50%
lamb liver 6.1 1.68 48%
thousand island dressing -1.3 3.79 13%
coconut meat -2.1 3.54 10%
fish roe 5.6 1.43 47%
wheat bran 3.9 2.16 38%
corn bran -2.3 2.24 12%
caviar 2.9 2.64 33%
lamb brains 0.7 1.54 27%
soybean oil -1.9 8.84 0%
pickles 3.0 0.12 40%
cucumber 3.0 0.12 40%
bologna -2.3 3.10 11%
almonds 0.2 6.07 15%
flax seed -1.1 5.34 12%
almond butter 0.2 6.14 16%
pine nuts -0.6 6.73 11%
liver pate -1.2 3.19 16%
duck fat -2.2 8.82 0%
pili nuts -1.6 7.19 7%
poppy seeds -0.2 5.25 17%
bacon -2.2 4.17 11%
caraway seed 1.2 3.33 27%
french dressing -2.1 4.57 10%
regular french dressing -2.1 4.59 10%
kielbasa -1.8 3.25 15%
macadamia nuts -2.0 7.18 6%
pecans -2.0 6.91 6%
sardine 2.8 2.08 38%
palm kernel oil -2.8 8.62 0%
beef tallow -2.6 9.02 0%
shea nut oil -2.7 8.84 0%
brazil nuts -1.7 6.59 9%

macronutrients

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

protein

Lisa’s protein intake is 3.4g/kg LBM or 128g/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 Lisa’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 15
RDI/sedentary ~11% 0.8 30
typical ~16% 1.2 44
minimum nutrient optimiser ~24% 1.8 67
Lisa 38% 3.45 128

macro targets

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. Lisa’s focus should be on maximising the nutrient dense foods and meals noted in this report, however these macronutrient targets be a useful starting point.

macros lower limit upper limit
protein (g) 67 119
fat (g) 15 103
carbs (g) 0 29
energy (calories) 620 1427

These initial recommendations are based on theoretical calorie intakes. 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

Lisa’s food diary indicates she is eating 1361 calories per day with an insulin load of 82g/day and with 24% 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 Lisa’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
Lisa 24% 82 11

daily nutrient score

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

best and worst days

Lisa’s food diary for the best and worst days are shown below for comparison. Lisa 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)
Eggs, Cooked 310
Butter, Salted 51
Seeds, sunflower seed kernels, toasted, with salt added 297
Chicken Leg, Thigh and Drumstick, Skin Removed Before Eating 268
Spinach, Raw 7
Cucumber, Raw, With Peel 11
Chicken Breast, Skin Removed Before Cooking 245
Almonds, Oil Roasted, Salted 172

Worst Day

food name energy (kcal)
Eggs, Cooked 310
Butter, Salted 51
Seeds, sunflower seed kernels, toasted, with salt added 297
Chicken Leg, Thigh and Drumstick, Skin Removed Before Eating 268
Spinach, Raw 7
Cucumber, Raw, With Peel 11
Chicken Breast, Skin Removed Before Cooking 245
Almonds, Oil Roasted, Salted 172

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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