Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help David 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.

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

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
2.5
Zinc : Copper
14.0
Potassium : Sodium
0.9
Calcium : Magnesium
5.6
Iron : Copper
25.8
Calcium : Phosphorus
0.9

nutrients to prioritise

Going forward, we want to prioritise the nutrients that David’s diet is not providing in large quantities. The table below shows the nutrients that David is not achieving more than 300% of the DRI and that are not contraindicated by the nutrient ratios above.

nutrient % DRI prioritize
Manganese 35%
Magnesium 41%
Vitamin D 46%
Potassium 56%
Sodium 57%
Vitamin E 61%
Thiamin (B1) 66%
Zinc 73%
Copper 78%
Folate 82%
Niacin (B3) 95%
Phosphorus 112%
Calcium 116%

optimal foods for you

The foods listed below will provide David 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
amaranth leaves 9.5 0.21 86%
basil 12.9 0.23 47%
seaweed (laver) 8.9 0.35 80%
spinach 12.0 0.23 49%
yeast extract spread 9.2 1.85 59%
watercress 10.2 0.11 65%
seaweed (wakame) 8.0 0.45 79%
asparagus 11.0 0.22 50%
radicchio 8.8 0.23 68%
tarragon 6.4 2.95 62%
spirulina 8.0 0.26 70%
coriander 11.9 0.23 30%
lemongrass 4.9 0.99 93%
dill (fresh) 8.5 0.43 59%
saffron 4.1 3.10 75%
chard 9.1 0.19 51%
white mushroom 7.5 0.22 65%
chicory greens 11.3 0.23 23%
butternut squash 5.8 0.45 75%
turmeric 4.7 3.12 61%
parsley 8.6 0.36 48%
pinto beans 5.1 0.22 83%
lettuce 8.3 0.15 50%
wheat bran 7.6 2.16 38%
pumpkin 5.6 0.20 76%
okra 8.1 0.22 50%
ginger 3.2 3.35 70%
mung beans 5.8 0.19 74%
portabella mushrooms 7.5 0.29 55%
seaweed (kelp) 5.2 0.43 77%
chinese cabbage 7.6 0.12 54%
beet greens 9.3 0.22 35%
chives 7.8 0.30 48%
garbanzo beans 2.4 3.78 69%
turnip greens 8.0 0.29 44%
winter squash 5.3 0.40 69%
kale 6.3 0.28 60%
welk 1.8 2.75 82%
black beans 2.1 3.41 73%
onions 5.7 0.32 65%
beef liver 4.8 1.75 60%
broccoli 7.0 0.35 50%
arugula 7.6 0.25 45%
cod 2.4 2.90 71%
buckwheat 1.2 3.43 78%
crab 4.1 0.83 71%
oat bran 3.2 2.46 65%
pepper 4.0 2.51 57%
shiitake mushroom 5.8 0.39 58%
veal liver 4.6 1.92 55%
thyme 5.9 2.76 34%
kidney beans 1.4 3.37 74%
mustard greens 7.9 0.27 36%
halibut 4.1 1.11 66%
lamb liver 5.3 1.68 48%
cloves 5.6 2.74 35%
mollusks conch 4.8 1.30 54%
endive 10.3 0.17 7%
celery 6.1 0.18 50%
beets 3.8 0.43 70%
poi 0.5 1.12 97%
snap beans 5.2 0.15 58%
crayfish 3.7 0.82 67%
shallots -0.0 3.48 80%
sprouted wheat 0.4 1.98 90%
garlic powder -0.5 3.31 86%
bulgur -0.1 3.42 81%
leeks 2.2 0.61 83%
Oats 0.4 3.89 70%
escarole 8.3 0.19 24%
summer squash 6.2 0.19 45%
banana pepper 7.1 0.27 36%
paprika 5.6 2.82 27%
rye flour 1.5 3.25 64%
artichokes 5.5 0.47 49%
cornmeal -1.4 3.70 89%
lobster 2.9 0.89 71%
zucchini 6.5 0.17 40%
sage 5.0 3.15 26%
marjoram 5.0 2.71 31%
chicken liver 4.0 1.72 50%
cauliflower 5.3 0.25 50%
rye grain -0.3 3.38 77%
wheat, soft white -0.3 3.40 76%
white rice -2.4 3.65 95%
cumin 3.0 3.75 39%
lupin seeds 1.8 3.71 51%
cornmeal, yellow -1.1 3.62 81%
cornmeal, white -1.1 3.62 81%
jerusalem-artichokes 1.0 0.73 87%
trout 2.3 3.82 45%
taro 0.6 1.42 85%
mussel 3.2 0.86 63%
pollock 2.4 1.11 69%
barley, hulled -0.2 3.54 73%
raisins -1.3 2.96 89%
rice flour -2.3 3.66 92%
dried currants -1.2 2.83 88%
white fish 2.2 1.08 70%
corn-starch -3.2 3.81 99%

macronutrients

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

protein

David’s protein intake is 2.20g/kg LBM or 148g/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 David’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 27
RDI/sedentary 11% 0.8 54
typical 16% 1.2 81
strength athlete 24% 1.8 121
maximum 35% 2.7 225
David 25% 2.20 148

macro targets

David should consume at least 121g of protein per day.

David’s fat intake should range between 27 and 159g/day.

David’s maximum recommended carbohydrate intake is 127g 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) 121 225
fat (g) 27 159
carbs (g) 0 127
energy (calories) 1126 2205

David’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

David’s food diary indicates he is eating 2159 calories per day with an insulin load of 181g/day and with 33% insulinogenic calories. His basal metabolic rate (BMR) is 2004 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 David’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
David 33% 181 98

daily nutrient score

The chart below shows a comparison of the nutrient density of David’s food log based on the harder to find 50% of the essential nutrients. David’s most nutrient dense day is October 31 2017 while his least nutrient-dense day is October 24 2017.

best and worst days

David’s food diary for the best and worst days are shown below for comparison. David 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)
Earthbound Farm, Organic Half & Half Baby Spinach, Spring Mix 41
Litehouse Ranch Dressing 173
Salmon, Pink, Canned, Drained, with Salt 196
Egg, Whole, Raw, Fresh 215
Protien Shake #1 (chocolate) 366
Brussels Sprouts, Cooked from Fresh 80
BulletProof Sushi Rice 378
Pozole with hominy 396
Cabbage, Green, Raw 11

Worst Day

food name energy (kcal)
Ample, Meal Shake 600
BulletProof Sushi Rice 236
Beef Soup (Estilo Mexicana) 241
chicken salad 418
Nordic Omega-3 45

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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