Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Sophie 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 and being autoimmune.

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

supplements

The supplements listed below will provide Sophie with the nutrients that she is not getting enough of in the most cost effective manner 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. 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
8.8
Zinc : Copper
15.7
Potassium : Sodium
1.2
Calcium : Magnesium
3.6
Iron : Copper
18.2
Calcium : Phosphorus
0.6

other considerations

You also indicated that you have fatigue. According to the micronutrient meta analysis, here are the nutrients that you might be lacking when having fatigue:

  • Vitamin B-6
  • Vitamin B-12
  • Thiamin (B1)
  • Riboflavin (B2)
  • Niacin (B3)
  • Pantothenic acid (B5)
  • Folate
  • Zinc
  • Magnesium
  • Selenium
  • Cystine
  • 18:3 n-3 c
  • Vitamin A
  • Vitamin C
  • Vitamin E
  • Vitamin D

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Sophie’s diet is not providing in large quantities. The table below shows the nutrients that Sophie is not achieving more than 300% of the DRI 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: fatigue.

nutrient % DRI prioritize
Vitamin D 25%
Manganese 33%
Thiamin (B1) 49%
Magnesium 52%
Sodium 52%
Vitamin E 64%
Calcium 69%
Iron 69%
Potassium 69%
Omega-3 79%
Copper 85%
Folate 97%
Phosphorus 104%

optimal foods for you

The foods listed below will provide Sophie with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss (insulin resistant). 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 9.7 0.17 7%
basil 11.7 0.23 47%
spinach 11.4 0.23 49%
escarole 7.9 0.19 24%
beet greens 8.9 0.22 35%
zucchini 8.0 0.17 40%
chard 8.6 0.19 51%
turnip greens 7.6 0.29 44%
watercress 9.7 0.11 65%
alfalfa 4.6 0.23 19%
arugula 7.3 0.25 45%
lettuce 7.7 0.15 50%
parsley 7.5 0.36 48%
summer squash 7.0 0.19 45%
chives 7.2 0.30 48%
curry powder 5.5 3.25 13%
cloves 7.3 2.74 35%
radicchio 8.6 0.23 68%
broccoli 6.7 0.35 50%
paprika 5.6 2.82 27%
sauerkraut 4.7 0.19 39%
blackberries 3.5 0.43 27%
celery 5.6 0.18 50%
thyme 5.5 2.76 34%
mackerel 3.3 3.05 14%
fish roe 5.7 1.43 47%
cauliflower 5.1 0.25 50%
sage 4.6 3.15 26%
marjoram 4.6 2.71 31%
amaranth leaves 8.7 0.21 86%
collards 3.5 0.33 37%
cucumber 3.6 0.12 40%
kale 5.9 0.28 60%
radishes 3.8 0.16 43%
lamb liver 5.3 1.68 48%
mollusks conch 5.3 1.30 54%
avocado 0.5 1.60 8%
chayote 3.0 0.24 41%
caviar 3.8 2.64 33%
olives -0.4 1.45 3%
onions 5.4 0.32 65%
raspberries 1.7 0.52 30%
trout 4.1 1.68 45%
mussel 5.0 0.86 63%
oysters 4.6 1.02 59%
sardine 3.0 2.08 38%
rhubarb 3.3 0.21 55%
sturgeon 3.4 1.35 49%
turnips 2.8 0.21 51%
sweetbread 0.7 3.18 12%
salmon 3.6 1.56 52%
winter squash 4.6 0.40 69%
anchovy 3.0 2.10 44%
pumpkin 5.1 0.20 76%
tarragon 5.6 2.95 62%
flounder 3.5 0.86 57%
butternut squash 5.1 0.45 75%
herring 1.9 2.17 36%
pepper 4.4 2.51 57%
crayfish 4.2 0.82 67%
strawberries 1.9 0.32 49%
crab 4.6 0.83 71%
lamb kidney 2.5 1.12 52%
poppy seeds 1.6 5.25 17%
boysenberries 2.2 0.50 54%
turmeric 4.8 3.12 61%
mayonnaise type dressing -0.3 2.50 19%
cinnamon 1.4 2.47 34%
beets 3.8 0.43 70%
rockfish 3.8 1.09 66%
lobster 4.1 0.89 71%
peas 3.0 0.42 65%
cod liver oil 2.0 9.02 0%
turkey liver 2.0 1.89 47%
kiwifruit 1.8 0.61 55%
halibut 3.3 1.11 66%
pollock 3.6 1.11 69%
Italian dressing, fat-free -0.1 0.47 39%
chicken liver 1.8 1.72 50%
ham -0.5 1.49 29%
veal liver 2.5 1.92 55%
beef liver 2.7 1.75 60%
carrots 2.2 0.41 64%
beef kidney 1.7 1.57 52%
beef tripe 1.6 1.03 55%
headcheese -1.8 1.57 20%
perch 2.2 0.96 62%
liver sausage -1.5 3.31 13%
tuna 1.7 1.84 52%
whiting 2.6 1.16 66%
thousand island dressing -1.3 3.79 13%
Italian dressing -2.1 2.92 11%
carambola 0.8 0.31 56%
gooseberries 0.4 0.44 52%
white fish 2.8 1.08 70%
turnips 1.2 0.22 61%
mayonnaise, low sodium -1.0 2.31 27%
meatballs -1.6 2.86 19%
bologna -2.3 3.10 11%
lamb sweetbread -0.1 1.44 43%

macronutrients

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

protein

Sophie’s protein intake is 2.33g/kg LBM or 109g/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 Sophie’s current protein intake compares to these accepted protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) 6% 0.4 19
RDI/sedentary 11% 0.8 37
typical 16% 1.2 56
strength athlete 24% 1.8 84
maximum 35% 2.7 171
Sophie 33% 2.33 109

macro targets

Based on Sophie’s current body fat she could theoretically run at an energy deficit of 1167 calories per day without risk of losing excessive lean body mass.

Hence, she should not target a rate of fat loss of more than 0.92 kg (2.03 lbs) per week or an energy intake of less than 505 calories per day.

This would represent a 67% energy deficit. She is also targeting a minimum deficit of 15%, hence she should try to not consume more than 1291 calories per day. Sophie should target a minimum protein intake of 84 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Sophie should consume at least 84g of protein per day.

Sophie’s fat intake should range between 19 and 93g/day.

Sophie’s maximum recommended carbohydrate intake is 89g per day given her goal of weight loss (insulin resistant).

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) 84 171
fat (g) 19 93
carbs (g) 0 89
energy (calories) 505 1291

Sophie’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 she is on the right track.

net carbs, insulin load, insulinogenic calories

Sophie’s food diary indicates she is eating 1362 calories per day with an insulin load of 104g/day and with 31% insulinogenic calories. Her basal metabolic rate (BMR) is 1519 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 Sophie’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
Sophie 31% 104 43

daily nutrient score

The chart below shows a comparison of the nutrient density of Sophie’s food log based on the harder to find 50% of the essential nutrients. Sophie’s most nutrient dense day is May 22 2018 while her least nutrient-dense day is May 16 2018.

best and worst days

Sophie’s food diary for the best and worst days are shown below for comparison. Sophie 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)
Avocado, Black Skin, California Type 50
Baker's Deluxe, Superflax bread 100
Scrambled Egg, Plain 188
Chicken Thigh, Skin Removed Before Cooking 147
Swiss Cheese, Natural 165
Ham Lunchmeat 20
Goat Cheese, Soft 60
Snow Peas, Edible Pea Pods, Raw 10
Cabbage, Red, Raw 14
Ground Turkey, Cooked 230
Broccoli, Cooked From Fresh 82
Coconut Oil 61
Lindt, 85% Cocoa, Extra Dark 115
Eggs, Cooked 102

Worst Day

food name energy (kcal)
Scrambled Egg, Plain 188
Baker's Deluxe, SuperAwesome! Bread 100
Pate, Pork Liver 42
Half and Half 25
Banana, Fresh 210
Tossed Salad, Plain, No Dressing 16
Green Beans, Cooked from Fresh 13
Egg, Chicken, Whole, Boiled in Shell, Hard-Cooked 85
Guacamole 13
Chicken Breast, Skin Removed Before Cooking 106
Goat Cheese, Soft 60
Greek Salad, with Spinach, Lettuce, Feta Cheese, Tomatoes, Cucumber, Olives 82
Beef, Ground, 80% Lean Meat, 20% Fat, Patty, Cooked, Pan-Broiled 209
Baker's Deluxe, SuperAwesome! Bread 200
Philadelphia, Cream Cheese, Light 30

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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