Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Timothy 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 and being paleo.

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

nutrient ratios

The graphs below show the key micronutrient ratios in your diet. The Nutrient Optimiser uses the micronutrient ratios as a safety check to make sure that you’re emphasising foods or meals that might worsen these micronutrient imbalances. For more details about micronutrient ratios check out article.

Omega-6 : Omega-3
3.6
Zinc : Copper
7.6
Potassium : Sodium
4.9
Calcium : Magnesium
2.2
Iron : Copper
11.4
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Timothy’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: high estrogen, hypertension, inflammation, low testosterone, headaches.

nutrient % DRI prioritize
Vitamin D 3%
Vitamin E 30%
Vitamin C 35%
Sodium 41%
Calcium 45%
Zinc 45%
Manganese 60%
Magnesium 64%
Thiamin (B1) 67%
Potassium 80%
Folate 85%
Panto Acid (B5) 92%
Copper 94%
Omega-3 141%
Cystine 369%
Vitamin K 151%
Vitamin B12 110%
Vitamin B6 180%
Vitamin B3 (Niacin) 243%
Vitamin B2 (Riboflavin) 98%
Vitamin A 352%
Selenium 142%

optimal foods for you

The foods listed below will provide Timothy with the nutrients that he is currently not getting in large amounts while also aligning with his goal of diabetes management . The foods are ranked in descending order of priority (from the top of the page to the bottom).

Animal based foods

food name nutrient density energy density insulin load
sweetbread -369.0 3.18 12%
beef brains 273.0 1.51 22%
egg yolk -231.4 2.75 18%
lamb brains 300.3 1.54 27%
pork ribs -984.0 3.61 18%
whole egg 432.5 1.43 30%
lamb -2720.5 6.39 5%
lamb rib -1187.1 3.61 19%
duck -1779.1 3.37 18%
t-bone steak -735.0 2.94 26%
pork stomach, cooked -195.1 1.57 32%
ground beef, 80/20 -1.6 2.70 31%
ground turkey -274.7 2.58 30%
ground beef -537.4 2.48 30%
beef loin -545.3 2.78 30%
ground beef 70/30 -655.3 2.77 30%
beef rib eye steak -215.9 2.48 33%
lamb leg -468.5 2.58 31%
beef tenderloin steak -491.5 2.73 31%
ground beef 70/30 -606.9 2.70 30%
beef rib, small end -476.0 2.78 31%
ground beef, 75/25 -622.0 2.77 31%
rotisserie chicken thigh w. skin -722.8 2.26 31%
beef rib, eye -428.4 2.65 32%
beef tenderloin steak -419.8 2.62 32%
beef brisket, flat half -628.5 2.98 31%
flank, steak -429.1 2.63 33%
beef tripe -206.7 0.94 38%
lamb liver 2336.6 1.68 48%
beef brisket, flat half -581.5 2.89 32%
rotisserie chicken back -853.2 2.12 32%
beef loin, top loin -339.4 2.50 34%
beef brisket -516.7 2.80 33%
chicken patty, uncooked -687.7 2.92 32%
sirloin steak -293.6 2.43 36%
prok ears -845.2 1.66 35%
beef shortribs -581.9 2.95 33%
pork loin 432.6 1.93 41%
pork ribs 194.4 2.16 39%
roast beef -139.8 2.19 38%
chicken patty, cooked -701.7 2.87 34%
beef brisket -282.7 2.44 37%
lamb (lean) 499.5 1.44 43%
roast pork 164.6 1.99 41%
turkey liver 1355.7 1.89 47%
rotisserie chicken thigh -407.3 1.93 39%
rotisserie chicken drumstick -329.7 2.06 39%
chicken breast breaded -145.8 2.63 39%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 175.1 3.05 14%
fish roe 3715.9 1.43 47%
caviar 545.6 2.64 33%
sardine 732.9 2.08 38%
herring 135.8 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
olives -13.9 1.45 3%
endive 54.0 0.17 7%
avocado -902.9 1.60 8%
alfalfa 74.4 0.23 19%
sunflower seeds 796.4 5.46 15%
chicory greens 104.2 0.23 23%
escarole 229.9 0.19 24%
coconut meat -1605.1 3.54 10%
brazil nuts -402.9 6.59 9%
hazelnuts -396.9 6.29 10%
flax seed -769.5 5.34 12%
blackberries 82.3 0.43 27%
coconut milk -3158.6 2.30 9%
coriander 16.2 0.23 30%
raspberries -20.1 0.52 30%
walnuts -1066.7 6.19 13%
sesame butter 18.3 5.86 21%
sesame seeds -2148.4 6.31 10%
beet greens 125.4 0.22 35%
coconut cream -3997.7 3.30 8%
eggplant 11.7 0.25 35%
collards 478.3 0.33 37%
banana pepper 244.4 0.27 36%
almonds -1517.1 6.07 15%
pumpkin seeds -968.0 5.59 19%
mustard greens 221.2 0.27 36%
pili nuts -2882.3 7.19 7%
jalapeno peppers 157.9 0.27 37%
sauerkraut 65.9 0.19 39%
pecans -3735.1 6.91 6%
cucumber 78.5 0.12 40%
pickles 78.5 0.12 40%
red peppers 299.4 0.31 40%
zucchini 197.9 0.17 40%
pine nuts -2906.4 6.73 11%
chayote 70.5 0.24 41%
edamame 603.6 1.21 41%
butternuts -2344.4 6.12 17%
turnip greens 627.6 0.29 44%
almond butter -2797.7 6.14 16%
radishes 45.8 0.16 43%
peanuts -2926.5 5.99 18%
summer squash 150.4 0.19 45%
spinach 868.2 0.23 49%
macadamia nuts -5018.9 7.18 6%

macronutrients

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

protein

Timothy’s protein intake is 2.1g/kg LBM or 125g/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 Timothy’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 23
RDI/sedentary ~11% 0.8 47
typical ~16% 1.2 70
minimum nutrient optimiser ~24% 1.8 80
Timothy 43% 2.13 125

macro targets

While Timothy’s primary focus should be on nutrient density, the table below shows the macro ranges required to achieve a reasonable level of nutrition. These ranges can be entered in Cronometer as a guide.

macros lower limit upper limit
protein (g) 80 190
fat (g) 25 150
carbs (g) 0 80
energy (calories) 2000

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

Timothy’s food diary indicates he is eating 1195 calories per day with an insulin load of 108g/day and with 36% 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 Timothy’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
Timothy 36% 108 39

daily nutrient score

The chart below shows a comparison of the nutrient density of Timothy’s food log based on the harder to find 50% of the essential nutrients. Timothy’s most nutrient dense day is May 17 2018 while his least nutrient-dense day is May 17 2018.

best and worst days

Timothy’s food diary for the best and worst days are shown below for comparison. Timothy should try to eat more of the foods towards the top and less of the ones towards the bottom of these tables.

Note: If you don't see worst and best days please upload your servings.csv file from Cronometer. Cronometer API doesn't allow individual foods to be imported.

Best Day

food name energy (kcal)
Chia Seeds 49
Lettuce, Romaine or Cos 16
Chicken Breast, Skin Removed Before Cooking 245
Tomato Raw, Includes Cherry, Grape, Roma 8
Coconut Oil 41
Twinings, Tea, Lemon & Ginger 5
Orgain, Organic Protein Plant Based Powder, Creamy Chocolate Fudge 150
Kefir 159
Chicken Breast, Skin Eaten 261
Zucchini, Cooked from Fresh 15
Cucumber, Raw, Without Peel 24
GT's Kombucha, Kombucha, Gingerade, Classic Kombucha 30
Peanut Butter, Unsalted 193

Worst Day

food name energy (kcal)
Chia Seeds 49
Lettuce, Romaine or Cos 16
Chicken Breast, Skin Removed Before Cooking 245
Tomato Raw, Includes Cherry, Grape, Roma 8
Coconut Oil 41
Twinings, Tea, Lemon & Ginger 5
Orgain, Organic Protein Plant Based Powder, Creamy Chocolate Fudge 150
Kefir 159
Chicken Breast, Skin Eaten 261
Zucchini, Cooked from Fresh 15
Cucumber, Raw, Without Peel 24
GT's Kombucha, Kombucha, Gingerade, Classic Kombucha 30
Peanut Butter, Unsalted 193

diet log analysis

How much protein will maximise satiety?

How much fat will maximise satiety?

Should you eat more or less carbs?

How many net carbs will maximise satiety?

How much fiber will maximise satiety?

What macros contribute the most to you overeating?

How much sugar should you eat to lose weight?

Which days of the week are best/worst for you?

Does water consumption improve weight management?

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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