Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Gerard get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of fat loss.

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

supplements

The supplements listed below will provide Gerard with the nutrients that he is not getting enough of 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. 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
0.3
Zinc : Copper
207.0
Potassium : Sodium
2.6
Calcium : Magnesium
2.6
Iron : Copper
45.1
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Gerard’s current diet is not providing in large quantities. The table below shows the nutrients that Gerard 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
Sodium 27%
Magnesium 47%
Calcium 63%
Copper 73%
Potassium 75%
Phosphorus 104%
Panto Acid (B5) 141%
Tryptophan 142%
Folate 164%
Selenium 185%
Valine 186%
Leucine 195%

optimal foods for you

The foods listed below will provide Gerard with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss . 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
lobster 12.6 0.89 71%
watercress 11.7 0.11 65%
crab 11.8 0.83 71%
white mushroom 10.9 0.22 65%
portabella mushrooms 10.8 0.29 55%
spirulina 10.6 0.26 70%
beef liver 11.7 1.75 60%
spinach 10.4 0.23 49%
chicken liver 11.6 1.72 50%
basil 10.2 0.23 47%
crayfish 10.6 0.82 67%
veal liver 11.3 1.92 55%
asparagus 9.6 0.22 50%
pork liver 10.7 1.65 59%
lamb kidney 10.3 1.12 52%
seaweed (laver) 9.1 0.35 80%
turkey liver 10.3 1.89 47%
alfalfa 8.9 0.23 19%
chicory greens 8.8 0.23 23%
beef kidney 9.8 1.57 52%
turnip greens 8.6 0.29 44%
pollock 9.1 1.11 69%
lamb liver 9.4 1.68 48%
amaranth leaves 7.9 0.21 86%
chives 7.9 0.30 48%
octopus 9.0 1.64 71%
mung beans 7.7 0.19 74%
shrimp 8.4 1.19 69%
seaweed (wakame) 7.7 0.45 79%
coriander 7.4 0.23 30%
egg white 7.6 0.52 74%
chicken breast 8.3 1.48 60%
starfish 8.0 1.15 61%
chinese cabbage 7.2 0.12 54%
parsley 7.4 0.36 48%
welk 9.3 2.75 82%
haddock 8.0 1.16 71%
perch 7.7 0.96 62%
rockfish 7.8 1.09 66%
halibut 7.7 1.11 66%
flounder 7.5 0.86 57%
fish roe 8.0 1.43 47%
chard 6.8 0.19 51%
whiting 7.4 1.16 66%
lamb heart 7.8 1.61 48%
radicchio 6.6 0.23 68%
endive 6.6 0.17 7%
tuna 7.9 1.84 52%
beet greens 6.5 0.22 35%
mussel 7.0 0.86 63%
cod 8.6 2.90 71%
oysters 7.1 1.02 59%
salmon 7.5 1.56 52%
clam 7.3 1.42 73%
orange roughy 7.0 1.05 70%
pork chops 7.4 1.74 54%
lamb lungs 6.7 0.95 58%
broccoli 6.0 0.35 50%
arugula 5.9 0.25 45%
tofu 6.4 0.83 34%
cauliflower 5.9 0.25 50%
cottage cheese (low fat) 6.1 0.81 63%
pinto beans 5.6 0.22 83%
lettuce 5.5 0.15 50%
trout 6.7 1.68 45%
wheat bran 7.1 2.16 38%
ground pork 6.8 1.85 54%
seaweed (kelp) 5.6 0.43 77%
okra 5.5 0.22 50%
cream cheese (low fat) 6.2 1.05 76%
sturgeon 6.3 1.35 49%
beef heart 6.7 1.79 52%
pork shoulder 6.5 1.62 56%
white fish 6.0 1.08 70%
bison 6.5 1.71 53%
veal 6.4 1.51 65%
soybeans (sprouted) 5.7 0.81 49%
anchovy 6.8 2.10 44%
escarole 5.2 0.19 24%
yeast extract spread 6.6 1.85 59%
leg ham 6.4 1.65 56%
caviar 7.2 2.64 33%
beef roast 6.3 1.78 48%
peas 5.1 0.42 65%
dill (fresh) 5.0 0.43 59%
beef tripe 5.5 1.03 55%
lean pastrami 5.4 0.95 73%
chicken drumstick 5.8 1.49 47%
porterhouse steak (fat trimmed) 5.7 1.45 50%
turkey heart 5.9 1.74 47%
chuck steak 5.9 1.94 51%
zucchini 4.4 0.17 40%
scallop 5.1 1.11 77%
rib eye fillet 5.8 1.99 45%
mollusks conch 5.2 1.30 54%
molluscs 4.7 0.69 77%
turkey 4.9 1.12 63%
abalone 5.6 1.89 57%
lamb sweetbread 5.2 1.44 43%
lamb (lean) 5.1 1.44 43%

macronutrients

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

protein

Gerard’s protein intake is 2.0g/kg LBM or 157g/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 Gerard’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 31
RDI/sedentary ~11% 0.8 62
typical ~16% 1.2 94
minimum nutrient optimiser ~24% 1.8 141
Gerard 38% 2.01 157

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. Gerard’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) 141 254
fat (g) 31 139
carbs (g) 0 148
energy (calories) 1176 1923

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

Gerard’s food diary indicates he is eating 2016 calories per day with an insulin load of 149g/day and with 30% 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 Gerard’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
Gerard 30% 149 61

daily nutrient score

The chart below shows a comparison of the nutrient density of Gerard’s food log based on the harder to find 50% of the essential nutrients. Gerard’s most nutrient dense day is January 02 2019 while his least nutrient-dense day is January 02 2019.

best and worst days

Gerard’s food diary for the best and worst days are shown below for comparison. Gerard 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 2
Recovery Bits, Chlorella Algae Tablets 25
Carlson, Cod Liver Oil, Liquid 135
Beef, Ground, 93% Lean Meat, 7% Fat, Raw 687
Vital Farms, Pasture-Raised Organic Eggs 140
Organic Valley, Cultured Pasture Butter 110
Athletic Greens, Premium Superfood Cocktail 40
Onnit, Protein Bites, Peanut Butter with Dark Chocolate 240
Primal Kitchen, Chocolate Coconut Primal Fuel Low-carb Meal Replacement Shake 95
Whole Foods Market, Dietary Supplement, Whey Protein Powder, Chocolate 90
Kill Cliff, Endure Sports Drink, Berry Punch 55
Burgundy Wine, Red 376
Heinz, Tomato Ketchup 20

Worst Day

food name energy (kcal)
Coffee, Prepared From Grounds 2
Recovery Bits, Chlorella Algae Tablets 25
Carlson, Cod Liver Oil, Liquid 135
Beef, Ground, 93% Lean Meat, 7% Fat, Raw 687
Vital Farms, Pasture-Raised Organic Eggs 140
Organic Valley, Cultured Pasture Butter 110
Athletic Greens, Premium Superfood Cocktail 40
Onnit, Protein Bites, Peanut Butter with Dark Chocolate 240
Primal Kitchen, Chocolate Coconut Primal Fuel Low-carb Meal Replacement Shake 95
Whole Foods Market, Dietary Supplement, Whey Protein Powder, Chocolate 90
Kill Cliff, Endure Sports Drink, Berry Punch 55
Burgundy Wine, Red 376
Heinz, Tomato Ketchup 20

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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