Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Daniel (Cala) get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of building muscle and being autoimmune.

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

supplements

The supplements listed below will provide Daniel (Cala) with the nutrients that he is not getting enough of in the most cost effective manner until he is able to improve the nutrient density of his 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
15.8
Potassium : Sodium
1.9
Calcium : Magnesium
1.9
Iron : Copper
16.5
Calcium : Phosphorus
0.4

other considerations

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

  • Zinc
  • Magnesium
  • Selenium
  • Folate
  • Vitamin B-12
  • Vitamin B-6
  • Riboflavin (B2)
  • Vitamin D
  • Vitamin A
  • Vitamin C
  • Vitamin E
  • Thiamin (B1)
  • Niacin (B3)
  • Pantothenic acid (B5)
  • Cystine
  • 18:3 n-3 c
  • Manganese
  • Copper

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Daniel (Cala)’s diet is not providing in large quantities. The table below shows the nutrients that Daniel (Cala) 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: depression, fatigue, inflammation.

nutrient % DRI prioritize
Vitamin D 9%
Sodium 62%
Calcium 78%
Magnesium 82%
Manganese 96%
Vitamin E 97%
Potassium 123%
Folate 177%
Phosphorus 177%
Thiamin (B1) 179%
Copper 199%

optimal foods for you

The foods listed below will provide Daniel (Cala) with the nutrients that he is currently not getting in large amounts while also aligning with his goal of bodybuilding. 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
basil 9.9 0.23 47%
spinach 9.7 0.23 49%
amaranth leaves 7.0 0.21 86%
radicchio 7.9 0.23 68%
watercress 7.9 0.11 65%
lemongrass 3.8 0.99 93%
chard 6.8 0.19 51%
pumpkin 4.7 0.20 76%
tarragon 3.8 2.95 62%
turmeric 3.7 3.12 61%
saffron 2.5 3.10 75%
beet greens 7.1 0.22 35%
lettuce 6.0 0.15 50%
broccoli 5.8 0.35 50%
butternut squash 3.8 0.45 75%
parsley 5.7 0.36 48%
kale 4.9 0.28 60%
turnip greens 5.9 0.29 44%
onions 4.4 0.32 65%
chives 5.4 0.30 48%
arugula 5.6 0.25 45%
escarole 6.8 0.19 24%
endive 8.0 0.17 7%
pepper 2.9 2.51 57%
ginger 1.5 3.35 70%
winter squash 3.4 0.40 69%
beef liver 3.1 1.75 60%
crab 2.8 0.83 71%
welk 0.8 2.75 82%
beets 3.1 0.43 70%
thyme 4.1 2.76 34%
poi 0.6 1.12 97%
celery 4.5 0.18 50%
cod 1.3 2.90 71%
fish roe 3.9 1.43 47%
veal liver 3.0 1.92 55%
cloves 3.8 2.74 35%
lamb liver 3.5 1.68 48%
garlic powder -0.2 3.31 86%
shallots 0.1 3.48 80%
crayfish 2.7 0.82 67%
taro 0.9 1.42 85%
cauliflower 3.9 0.25 50%
mollusks conch 2.9 1.30 54%
white fish 1.9 1.08 70%
raisins -0.7 2.96 89%
mussel 2.5 0.86 63%
lobster 1.8 0.89 71%
halibut 2.0 1.11 66%
mayonnaise 0.8 0.64 87%
paprika 3.6 2.82 27%
dried currants -0.7 2.83 88%
canned pineapple 0.4 0.52 92%
summer squash 3.8 0.19 45%
garlic -0.1 1.49 89%
carrots 2.2 0.41 64%
peas 2.2 0.42 65%
oysters 2.2 1.02 59%
yam 0.3 1.16 85%
rockfish 1.6 1.09 66%
zucchini 4.0 0.17 40%
dried apples -1.3 3.46 86%
candied fruit -2.1 3.22 98%
marjoram 2.9 2.71 31%
chicken liver 2.2 1.72 50%
plantains -0.4 1.22 90%
sage 2.8 3.15 26%
hazelnut oil 0.9 8.84 0%
sunflower oil 0.9 8.84 0%
mulberries 1.2 0.43 74%
celeriac 1.3 0.42 72%
curry powder 3.6 3.25 13%
bay leaf 0.9 3.13 52%
grapes -0.2 0.67 91%
apricots 1.3 0.48 71%
grapeseed oil 0.8 8.84 0%
turkey liver 2.0 1.89 47%
cod liver oil 0.6 9.02 0%
rhubarb 2.5 0.21 55%
octopus 0.5 1.64 71%
ginger 0.3 0.80 81%
quince 0.1 0.57 86%
trout 2.2 1.68 45%
tangerine juice -0.5 0.50 95%
sauerkraut 3.6 0.19 39%
grapefruit juice -0.5 0.46 95%
apricots 0.0 0.48 86%
grapefruit 0.2 0.33 85%
nectarines 1.0 0.44 72%
cantaloupe 1.2 0.34 70%
grapefruit 0.3 0.30 83%
boysenberries 2.2 0.50 54%
prune juice -0.7 0.71 93%
peaches 1.1 0.39 70%
almond oil 0.5 8.84 0%
pineapple 0.6 0.50 76%
salmon 1.6 1.56 52%
kiwifruit 1.9 0.61 55%
sugar-apples, raw -0.1 0.94 79%
pork liver 0.8 1.65 59%

macronutrients

The macronutrient split of Daniel (Cala)’s diet is shown in the chart below.

protein

Daniel (Cala)’s protein intake is 4.74g/kg LBM or 240g/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 Daniel (Cala)’s current protein intake compares to these accepted protein intake levels based on his current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) 6% 0.4 20
RDI/sedentary 11% 0.8 40
typical 16% 1.2 61
strength athlete 24% 1.8 91
maximum 35% 2.7 181
Daniel (Cala) 40% 4.74 240

macro targets

Daniel (Cala) should consume at least 91g of protein per day.

Daniel (Cala)’s fat intake should range between 20 and 128g/day.

Daniel (Cala)’s maximum recommended carbohydrate intake is 96g per day given his goal of bodybuilding.

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) 91 181
fat (g) 20 128
carbs (g) 0 96
energy (calories) 1258 1768

Daniel (Cala)’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 he is on the right track.

net carbs, insulin load, insulinogenic calories

Daniel (Cala)’s food diary indicates he is eating 2404 calories per day with an insulin load of 159g/day and with 26% insulinogenic calories. His basal metabolic rate (BMR) is 1607 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 Daniel (Cala)’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
Daniel (Cala) 26% 159 25

daily nutrient score

The chart below shows a comparison of the nutrient density of Daniel (Cala)’s food log based on the harder to find 50% of the essential nutrients. Daniel (Cala)’s most nutrient dense day is August 03 2018 while his least nutrient-dense day is June 18 2018.

best and worst days

Daniel (Cala)’s food diary for the best and worst days are shown below for comparison. Daniel (Cala) 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)
Eggplant, Raw 70
Okra, Raw 66

Worst Day

food name energy (kcal)
Earlidale BreakFast Sausage 720
greens 120
costco wings 585
costco organic whole chicken 1083
Cala's Sausæge 341

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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