Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Kevin get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of blood sugar management with a low insulin load diet.

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

supplements

The supplements listed below will provide Kevin 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
11.6
Zinc : Copper
14.1
Potassium : Sodium
1.0
Calcium : Magnesium
3.1
Iron : Copper
8.1
Calcium : Phosphorus
0.5

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 35%
Magnesium 47%
Sodium 51%
Potassium 56%
Omega-3 57%
Manganese 69%
Vitamin K1 73%
Calcium 74%
Vitamin E 75%
Folate 79%
Thiamin (B1) 79%
Iron 90%
Vitamin A 97%

optimal foods for you

The foods listed below will provide Kevin with the nutrients that he is currently not getting in large amounts while also aligning with his goal of nutritional ketosis. 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 14.3 0.17 7%
chicory greens 13.8 0.23 23%
coriander 14.8 0.23 30%
escarole 12.2 0.19 24%
beet greens 13.5 0.22 35%
spinach 16.3 0.23 49%
basil 15.7 0.23 47%
mustard greens 12.1 0.27 36%
curry powder 6.6 3.25 13%
turnip greens 12.9 0.29 44%
paprika 9.3 2.82 27%
lettuce 13.4 0.15 50%
parsley 13.0 0.36 48%
alfalfa 5.0 0.23 19%
arugula 11.9 0.25 45%
sage 8.2 3.15 26%
chard 13.1 0.19 51%
chives 12.1 0.30 48%
cod liver oil 3.8 9.02 0%
thyme 9.2 2.76 34%
collards 8.4 0.33 37%
olives -1.0 1.45 3%
mackerel 2.9 3.05 14%
cloves 8.4 2.74 35%
asparagus 10.9 0.22 50%
marjoram 7.1 2.71 31%
zucchini 8.0 0.17 40%
avocado -0.1 1.60 8%
chinese cabbage 11.3 0.12 54%
jalapeno peppers 6.7 0.27 37%
banana pepper 5.5 0.27 36%
blackberries 3.0 0.43 27%
red peppers 6.4 0.31 40%
sauerkraut 5.9 0.19 39%
watercress 12.9 0.11 65%
broccoli 8.8 0.35 50%
dill (fresh) 11.0 0.43 59%
liver sausage 0.1 3.31 13%
fish liver -0.5 4.24 9%
hazelnuts 1.1 6.29 10%
caviar 5.0 2.64 33%
wheat bran 6.1 2.16 38%
summer squash 6.7 0.19 45%
mayonnaise -0.9 7.17 2%
flax seed 0.5 5.34 12%
hazelnut oil -0.6 8.84 0%
coconut milk -2.2 2.30 9%
grapeseed oil -0.7 8.84 0%
sunflower oil -0.7 8.84 0%
beef brains 0.8 1.51 22%
cream -2.5 3.40 6%
eggplant 3.4 0.25 35%
almond oil -0.9 8.84 0%
liverwurst 0.2 3.26 16%
coconut cream -1.9 3.30 8%
sunflower seeds 0.9 5.46 15%
poppy seeds 1.2 5.25 17%
kale 9.9 0.28 60%
corn bran -2.0 2.24 12%
caraway seed 2.7 3.33 27%
walnuts 0.6 6.19 13%
okra 7.0 0.22 50%
cucumber 4.1 0.12 40%
pickles 4.1 0.12 40%
edamame 5.1 1.21 41%
celery 6.9 0.18 50%
almonds 1.0 6.07 15%
pili nuts -0.7 7.19 7%
almond butter 1.0 6.14 16%
sweetbread -1.9 3.18 12%
brazil nuts -0.6 6.59 9%
raspberries 1.4 0.52 30%
egg yolk -0.4 2.75 18%
pine nuts 0.0 6.73 11%
coconut meat -2.4 3.54 10%
sesame seeds -0.7 6.31 10%
lamb -2.1 6.39 5%
Italian dressing -2.6 2.92 11%
mayonnaise type dressing -0.8 2.50 19%
peanut oil -2.1 8.84 0%
thousand island dressing -1.7 3.79 13%
pumpkin seeds 1.1 5.59 19%
sour cream -2.8 1.98 13%
bologna -2.7 3.10 11%
lamb brains 0.6 1.54 27%
soybean oil -2.4 8.84 0%
macadamia nuts -1.8 7.18 6%
brussel sprouts 5.9 0.42 50%
butter -3.0 7.18 2%
liver pate -1.5 3.19 16%
pecans -2.0 6.91 6%
duck fat -2.7 8.82 0%
bacon -2.7 4.17 11%
lamb liver 6.1 1.68 48%
cream cheese -2.8 3.50 11%
regular french dressing -2.5 4.59 10%
french dressing -2.5 4.57 10%
radishes 3.6 0.16 43%
shea nut oil -3.0 8.84 0%
kielbasa -2.3 3.25 15%

macronutrients

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

protein

Kevin’s protein intake is 1.14g/kg LBM or 87g/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 Kevin’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 30
RDI/sedentary 11% 0.8 61
typical 16% 1.2 91
strength athlete 24% 1.8 137
maximum 35% 2.7 245
Kevin 18% 1.14 87

macro targets

Kevin should consume at least 137g of protein per day.

Kevin’s fat intake should range between 30 and 160g/day.

Kevin’s maximum recommended carbohydrate intake is 60g per day given his goal of nutritional ketosis.

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) 137 245
fat (g) 30 160
carbs (g) 0 60
energy (calories) 823 2218

Kevin’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

Kevin’s food diary indicates he is eating 1931 calories per day with an insulin load of 71g/day and with 15% insulinogenic calories. His basal metabolic rate (BMR) is 2218 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 Kevin’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
Kevin 15% 71 23

daily nutrient score

The chart below shows a comparison of the nutrient density of Kevin’s food log based on the harder to find 50% of the essential nutrients. Kevin’s most nutrient dense day is January 06 2018 while his least nutrient-dense day is January 09 2018.

best and worst days

Kevin’s food diary for the best and worst days are shown below for comparison. Kevin 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)
Fried Eggs, Whole Egg 303
Avocados, Raw, All Commercial Varieties 322
Lime, Fresh 10
Sour Cream 57
Clint's, Texas Salsa, Mild 30
Bacon, Pork 150
Beef Steak, Rib Eye, Visible Fat Eaten 567
Mozzarella Cheese, Whole Milk 194
Parmesan Cheese, Dry, Grated 105
Cream, Fluid, Heavy Whipping 153

Worst Day

food name energy (kcal)
Fried Eggs, Whole Egg 303
Avocados, Raw, All Commercial Varieties 322
Lime, Fresh 10
Sour Cream 57
Clint's, Texas Salsa, Mild 30
Bacon, Pork 150
Beef Steak, Rib Eye, Visible Fat Eaten 567
Mozzarella Cheese, Whole Milk 194
Parmesan Cheese, Dry, Grated 105
Cream, Fluid, Heavy Whipping 663

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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