Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Lynne 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
11.6
Zinc : Copper
25.2
Potassium : Sodium
1.7
Calcium : Magnesium
1.3
Iron : Copper
11.4
Calcium : Phosphorus
0.2

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Lynne’s current diet is not providing in large quantities. The table below shows the nutrients that Lynne is not getting more than 300% of the recommended daily intake from the diet and that are not contraindicated by the nutrient ratios above.

nutrient % DRI prioritize
Vitamin D 34%
Manganese 64%
Calcium 88%
Vitamin E 88%
Sodium 114%
Folate 157%
Iron 157%
Vitamin A 158%
Magnesium 185%
Vitamin K1 186%

optimal foods for you

The foods listed below will provide Lynne 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 8.3 0.17 7%
chicory greens 8.6 0.23 23%
basil 9.8 0.23 47%
coriander 8.6 0.23 30%
spinach 9.8 0.23 49%
escarole 7.6 0.19 24%
beet greens 6.9 0.22 35%
turnip greens 7.5 0.29 44%
lettuce 7.1 0.15 50%
chard 7.1 0.19 51%
parsley 6.9 0.36 48%
collards 6.1 0.33 37%
mustard greens 6.0 0.27 36%
chives 6.3 0.30 48%
arugula 6.1 0.25 45%
watercress 7.3 0.11 65%
broccoli 5.8 0.35 50%
kale 6.3 0.28 60%
asparagus 5.3 0.22 50%
red peppers 4.7 0.31 40%
thyme 5.3 2.76 34%
chinese cabbage 5.2 0.12 54%
radicchio 5.7 0.23 68%
dill (fresh) 5.2 0.43 59%
seaweed (laver) 6.6 0.35 80%
paprika 3.7 2.82 27%
sage 3.8 3.15 26%
brussel sprouts 3.9 0.42 50%
curry powder 2.6 3.25 13%
onions 4.7 0.32 65%
blackberries 2.1 0.43 27%
amaranth leaves 5.8 0.21 86%
fish roe 3.7 1.43 47%
jalapeno peppers 2.5 0.27 37%
celery 3.3 0.18 50%
olives 0.7 1.45 3%
cloves 3.3 2.74 35%
alfalfa 1.1 0.23 19%
okra 3.0 0.22 50%
cod liver oil 3.5 9.02 0%
banana pepper 1.9 0.27 36%
turkey liver 3.3 1.89 47%
mackerel 1.5 3.05 14%
marjoram 2.4 2.71 31%
chicken liver 3.1 1.72 50%
winter squash 3.7 0.40 69%
avocado 0.0 1.60 8%
seaweed (wakame) 4.3 0.45 79%
pumpkin 3.8 0.20 76%
raspberries 0.8 0.52 30%
liverwurst 1.1 3.26 16%
butternut squash 3.8 0.45 75%
cabbage 2.4 0.23 55%
edamame 1.8 1.21 41%
zucchini 1.3 0.17 40%
hazelnuts 1.8 6.29 10%
eggplant 0.8 0.25 35%
mollusks conch 2.5 1.30 54%
veal liver 2.9 1.92 55%
sauerkraut 0.9 0.19 39%
beef liver 3.0 1.75 60%
trout 2.0 1.68 45%
sunflower seeds 1.6 5.46 15%
liver sausage 0.5 3.31 13%
cinnamon 1.5 2.47 34%
carrots 2.6 0.41 64%
wheat bran 1.6 2.16 38%
cauliflower 1.5 0.25 50%
egg yolk 0.4 2.75 18%
snap beans 1.8 0.15 58%
whole egg 0.5 1.43 30%
mayonnaise 1.1 7.17 2%
pork liver 2.5 1.65 59%
boysenberries 1.6 0.50 54%
lamb liver 1.8 1.68 48%
fish liver 0.2 4.24 9%
seaweed (kelp) 3.1 0.43 77%
mayonnaise, low sodium 0.5 2.31 27%
hazelnut oil 1.5 8.84 0%
cucumber 0.3 0.12 40%
pickles 0.3 0.12 40%
beef tripe 1.7 1.03 55%
summer squash 0.7 0.19 45%
sardine 1.0 2.08 38%
almonds 1.2 6.07 15%
grapeseed oil 1.4 8.84 0%
creamy dressing 1.3 1.40 47%
sunflower oil 1.3 8.84 0%
almond butter 1.2 6.14 16%
Italian dressing -0.6 2.92 11%
sturgeon 1.3 1.35 49%
radishes 0.3 0.16 43%
coconut cream -0.6 3.30 8%
almond oil 1.2 8.84 0%
cream -0.9 3.40 6%
chayote 0.1 0.24 41%
coconut milk -1.2 2.30 9%
headcheese -0.7 1.57 20%
beef brains -0.7 1.51 22%
Italian dressing, fat-free -0.0 0.47 39%

macronutrients

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

protein

Lynne’s protein intake is 11.8g/kg LBM or 481g/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 Lynne’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 16
RDI/sedentary ~11% 0.8 33
typical ~16% 1.2 49
minimum nutrient optimiser ~24% 1.8 74
Lynne 43% 11.76 481

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. Lynne’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) 74 155
fat (g) 16 85
carbs (g) 0 77
energy (calories) 442 1172

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

Lynne’s food diary indicates she is eating 5089 calories per day with an insulin load of 346g/day and with 27% 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 Lynne’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
Lynne 27% 346 77

daily nutrient score

The chart below shows a comparison of the nutrient density of Lynne’s food log based on the harder to find 50% of the essential nutrients. Lynne’s most nutrient dense day is December 29 2018 while her least nutrient-dense day is December 28 2018.

best and worst days

Lynne’s food diary for the best and worst days are shown below for comparison. Lynne 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, Prepared From Grounds 4
Milk, Whole 12
Primal Alternative Fat and Seedy Bread 546
Butter, Salted 102
Vegemite 16
Chicken Thigh, Skin Removed Before Cooking 4904
Zucchini, Raw 7
Red Bell Peppers, Raw 12
Feta Cheese 106
Mushrooms, Cooked from Fresh 10
Olive Oil 119
Smith's, Potato Chips, Salt & Vinegar 288
Almonds, Dry Roasted, Salted 146
Beef Steak, Porterhouse, Visible Fat Eaten 291
Cauliflower, Cooked from Fresh 29
Keto cheese sauce 607
Shortbread cookies, homemade 354
Normandie Pate, Chicken with Black Peppercorns 67
Liqueur, Other Flavors 142
Whipping Cream, Not Whipped 175
Chicken Thigh, Skin Removed Before Cooking 173

Worst Day

food name energy (kcal)
Seed, Handmade Crackers 44
Normandie Pate, Chicken with Black Peppercorns 251
Coffee, Prepared From Grounds 4
Milk, Whole 24
Tea, Brewed, Unsweetened 2
Salmon, Smoked 59
Cream Cheese, Brick 152
Cucumber, Raw, With Peel 4
Spinach, Raw 7
Blueberries, Fresh 12
Macadamia Nuts, Raw 111
Beef, Mince, Fried in Olive Oil 660
Mushrooms, Cooked from Fresh 7
Slendier, Noodle Style 12
Peters, Original, Vanilla 82
Smith's, Potato Chips, Salt & Vinegar 144
Gin 193
Red Wine, Other Types 300

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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