Nutrition Fingerprint

recommended approach

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

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
6.6
Zinc : Copper
9.3
Potassium : Sodium
0.7
Calcium : Magnesium
2.9
Iron : Copper
9.8
Calcium : Phosphorus
0.7

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Tina’s current diet is not providing in large quantities. The table below shows the nutrients that Tina 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: inflammation, sleep apnea.

nutrient % DRI prioritize
Vitamin D 50%
Iron 91%
Manganese 112%
Potassium 125%
Magnesium 130%
Calcium 137%
Thiamin (B1) 139%
Folate 157%
Sodium 157%
Niacin (B3) 162%
Phosphorus 170%
Panto Acid (B5) 172%
Vitamin E 172%

optimal foods for you

The foods listed below will provide Tina with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . 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 12.9 0.17 7%
coriander 14.3 0.23 30%
chicory greens 12.4 0.23 23%
escarole 10.7 0.19 24%
basil 13.7 0.23 47%
spinach 13.2 0.23 49%
beet greens 11.1 0.22 35%
asparagus 12.1 0.22 50%
arugula 11.1 0.25 45%
alfalfa 7.3 0.23 19%
mustard greens 9.6 0.27 36%
parsley 11.2 0.36 48%
lettuce 10.9 0.15 50%
chard 10.5 0.19 51%
chives 9.8 0.30 48%
turnip greens 9.1 0.29 44%
banana pepper 7.9 0.27 36%
dill (fresh) 11.0 0.43 59%
chinese cabbage 10.0 0.12 54%
jalapeno peppers 7.8 0.27 37%
watercress 11.4 0.11 65%
wheat bran 9.4 2.16 38%
zucchini 7.9 0.17 40%
paprika 8.2 2.82 27%
broccoli 9.3 0.35 50%
yeast extract spread 11.7 1.85 59%
curry powder 6.5 3.25 13%
okra 8.6 0.22 50%
celery 8.5 0.18 50%
red peppers 6.6 0.31 40%
sauerkraut 6.3 0.19 39%
eggplant 5.6 0.25 35%
summer squash 6.8 0.19 45%
thyme 7.6 2.76 34%
sage 6.8 3.15 26%
cucumber 5.9 0.12 40%
pickles 5.9 0.12 40%
cauliflower 7.5 0.25 50%
collards 5.3 0.33 37%
marjoram 6.4 2.71 31%
portabella mushrooms 7.6 0.29 55%
blackberries 3.9 0.43 27%
seaweed (laver) 11.0 0.35 80%
spirulina 9.4 0.26 70%
chicken liver 7.7 1.72 50%
cloves 6.6 2.74 35%
radishes 5.3 0.16 43%
radicchio 8.6 0.23 68%
shiitake mushroom 7.4 0.39 58%
seaweed (wakame) 10.4 0.45 79%
snap beans 7.1 0.15 58%
chayote 4.7 0.24 41%
artichokes 6.1 0.47 49%
white mushroom 7.9 0.22 65%
avocado 0.8 1.60 8%
amaranth leaves 10.2 0.21 86%
lamb kidney 6.4 1.12 52%
brussel sprouts 5.2 0.42 50%
turnips 5.1 0.21 51%
lamb liver 6.1 1.68 48%
raspberries 2.3 0.52 30%
seaweed (kelp) 8.6 0.43 77%
kale 6.0 0.28 60%
onions 6.7 0.32 65%
peas 6.7 0.42 65%
caviar 4.4 2.64 33%
tarragon 8.3 2.95 62%
olives -1.3 1.45 3%
cabbage 4.8 0.23 55%
edamame 3.5 1.21 41%
mung beans 7.1 0.19 74%
red cabbage 4.3 0.29 55%
soybeans (sprouted) 4.0 0.81 49%
caraway seed 3.2 3.33 27%
mackerel 1.2 3.05 14%
trout 4.1 1.68 45%
liver sausage 1.1 3.31 13%
turkey liver 4.5 1.89 47%
winter squash 6.2 0.40 69%
fish roe 4.0 1.43 47%
sturgeon 4.1 1.35 49%
cumin 4.9 3.75 39%
pumpkin 6.7 0.20 76%
beef liver 5.8 1.75 60%
butternut squash 6.8 0.45 75%
sunflower seeds 2.9 5.46 15%
rhubarb 3.7 0.21 55%
beef brains 0.3 1.51 22%
veal liver 5.2 1.92 55%
mollusks conch 4.4 1.30 54%
pork liver 5.3 1.65 59%
anchovy 3.5 2.10 44%
mussel 5.0 0.86 63%
lamb brains 0.6 1.54 27%
salmon 4.0 1.56 52%
tofu 1.0 0.83 34%
egg yolk 0.4 2.75 18%
whole egg 0.6 1.43 30%
strawberries 2.2 0.32 49%
boysenberries 3.0 0.50 54%

macronutrients

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

protein

Tina’s protein intake is 2.4g/kg LBM or 139g/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 Tina’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 23
RDI/sedentary ~11% 0.8 46
typical ~16% 1.2 69
minimum nutrient optimiser ~24% 1.8 104
Tina 21% 2.41 139

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. Tina’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) 104 200
fat (g) 23 109
carbs (g) 0 109
energy (calories) 624 1512

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

Tina’s food diary indicates she is eating 2699 calories per day with an insulin load of 146g/day and with 22% 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 Tina’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
Tina 22% 146 68

daily nutrient score

The chart below shows a comparison of the nutrient density of Tina’s food log based on the harder to find 50% of the essential nutrients. Tina’s most nutrient dense day is April 09 2018 while her least nutrient-dense day is April 27 2018.

best and worst days

Tina’s food diary for the best and worst days are shown below for comparison. Tina 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)
Coffee with MCT Oil and butter 102
Coffee with MCT Oil and butter 102
Lettuce, Romaine or Cos 8
Lettuce, Romaine or Cos 8
Tomato Raw, Includes Cherry, Grape, Roma 10
Tomato Raw, Includes Cherry, Grape, Roma 10
Salmon, Smoked 66
Salmon, Smoked 66
Mushroom Soup 109
Mushroom Soup 109
Cucumber, Raw, Without Peel 2
Cucumber, Raw, Without Peel 2
Kroger, Fresh Selections, Shredded Carrots 7
Kroger, Fresh Selections, Shredded Carrots 7
Olive Oil 119
Olive Oil 119
Cider Vinegar 3
Cider Vinegar 3
Bacon cheddar bread 153
Bacon cheddar bread 153
Spinach, Cooked from Fresh 41
Spinach, Cooked from Fresh 41
Ham, Boneless, Cured, Extra Lean 247
Ham, Boneless, Cured, Extra Lean 247
Chocolate Pudding, From Mix, Sugar Free Fat Free, Cooked 155
Chocolate Pudding, From Mix, Sugar Free Fat Free, Cooked 155

Worst Day

food name energy (kcal)
Coffee with cream 36
Coffee with cream 36
Eggs, Cooked 155
Eggs, Cooked 155
Butter, Salted 51
Butter, Salted 51
Sausage Gravy 292
Sausage Gravy 292
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 25
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 25
Miracle Biscuits 97
Miracle Biscuits 97
Open Acres, Beer Brats 230
Open Acres, Beer Brats 230
Teton Waters Ranch, Uncured Jalapeno Cheddar Brat 230
Teton Waters Ranch, Uncured Jalapeno Cheddar Brat 230
Ole, High Fiber Low Carb Tortilla Wraps 50
Ole, High Fiber Low Carb Tortilla Wraps 50
Bush's Best, baked beans, original, canned 90
Bush's Best, baked beans, original, canned 90
Zucchini, Cooked from Fresh 11
Zucchini, Cooked from Fresh 11
Strawberries, Fresh 19
Strawberries, Fresh 19
A Taste of Thai, Coconut Milk, Canned 120
A Taste of Thai, Coconut Milk, Canned 120
Truvia 2
Truvia 2
Bacon, Pork 45
Bacon, Pork 45
Cream Cheese Spread 44
Cream Cheese Spread 44
Jalapeno Pepper, Raw 2
Jalapeno Pepper, Raw 2

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes