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

supplements

The supplements listed below will provide Timothy 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
3.6
Zinc : Copper
9.8
Potassium : Sodium
4.0
Calcium : Magnesium
2.1
Iron : Copper
15.1
Calcium : Phosphorus
0.5

other considerations

You also indicated that you have high estrogen, hypertension, inflammation, low testosterone, headaches. According to the micronutrient meta analysis, here are the nutrients that you might be lacking when having high estrogen, hypertension, inflammation, low testosterone, headaches:

  • Cystine
  • Choline
  • Folate
  • Vitamin B-6
  • Vitamin D
  • Vitamin C
  • Vitamin K
  • Vitamin E
  • Vitamin A
  • Calcium
  • Selenium
  • Magnesium
  • Zinc
  • Riboflavin (B2)
  • 18:3 n-3 c
  • Copper
  • Manganese
  • Niacin (B3)
  • Vitamin B-12

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Timothy’s diet is not providing in large quantities. The table below shows the nutrients that Timothy 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: high estrogen, hypertension, inflammation, low testosterone, headaches.

nutrient % DRI prioritize
Vitamin D 3%
Sodium 13%
Vitamin E 43%
Manganese 44%
Zinc 51%
Potassium 56%
Magnesium 59%
Calcium 63%
Thiamin (B1) 65%
Copper 78%
Vitamin C 85%
Panto Acid (B5) 91%
Riboflavin (B2) 97%

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 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 8.6 0.17 7%
chicory greens 9.7 0.23 23%
coriander 10.5 0.23 30%
beet greens 10.6 0.22 35%
alfalfa 5.9 0.23 19%
escarole 6.2 0.19 24%
mustard greens 7.6 0.27 36%
spinach 9.8 0.23 49%
watercress 12.4 0.11 65%
zucchini 7.0 0.17 40%
banana pepper 5.9 0.27 36%
chard 8.6 0.19 51%
olives -0.5 1.45 3%
blackberries 3.8 0.43 27%
avocado 0.4 1.60 8%
arugula 7.1 0.25 45%
collards 5.3 0.33 37%
red peppers 5.8 0.31 40%
turnip greens 6.5 0.29 44%
broccoli 7.7 0.35 50%
asparagus 7.5 0.22 50%
jalapeno peppers 4.9 0.27 37%
mackerel 1.4 3.05 14%
sunflower seeds 2.6 5.46 15%
lettuce 7.0 0.15 50%
parsley 6.7 0.36 48%
okra 6.8 0.22 50%
raspberries 2.9 0.52 30%
chives 6.5 0.30 48%
hazelnuts 1.4 6.29 10%
summer squash 5.5 0.19 45%
cucumber 4.4 0.12 40%
pickles 4.4 0.12 40%
caviar 3.9 2.64 33%
hazelnut oil -0.0 8.84 0%
egg yolk 0.9 2.75 18%
cod liver oil -0.0 9.02 0%
grapeseed oil -0.1 8.84 0%
flax seed 0.6 5.34 12%
fish liver -0.4 4.24 9%
almond oil -0.2 8.84 0%
almonds 1.5 6.07 15%
eggplant 2.8 0.25 35%
almond butter 1.6 6.14 16%
sauerkraut 3.5 0.19 39%
celery 5.5 0.18 50%
chinese cabbage 6.2 0.12 54%
chayote 3.5 0.24 41%
radishes 3.8 0.16 43%
coconut milk -1.9 2.30 9%
fish roe 5.2 1.43 47%
cauliflower 5.3 0.25 50%
pili nuts -0.4 7.19 7%
brazil nuts -0.2 6.59 9%
coconut cream -1.8 3.30 8%
beef brains 0.1 1.51 22%
pine nuts 0.2 6.73 11%
whole egg 1.5 1.43 30%
peanut oil -1.3 8.84 0%
lamb liver 5.1 1.68 48%
pumpkin seeds 0.9 5.59 19%
sesame seeds -0.6 6.31 10%
yeast extract spread 7.0 1.85 59%
lamb -1.7 6.39 5%
coconut meat -2.1 3.54 10%
lamb brains 0.3 1.54 27%
macadamia nuts -1.4 7.18 6%
brussel sprouts 4.3 0.42 50%
pecans -1.4 6.91 6%
sweetbread -2.0 3.18 12%
portabella mushrooms 4.9 0.29 55%
walnuts -0.8 6.19 13%
shea nut oil -2.4 8.84 0%
butternuts -0.3 6.12 17%
kale 5.6 0.28 60%
trout 3.2 1.68 45%
walnut oil -2.6 8.84 0%
pork ribs -1.4 3.61 18%
cabbage 4.4 0.23 55%
spirulina 7.2 0.26 70%
turkey liver 3.4 1.89 47%
coconut oil -2.8 8.92 0%
peanuts -0.6 5.99 18%
duck -1.7 3.37 18%
shiitake mushroom 4.7 0.39 58%
lamb kidney 4.0 1.12 52%
beef kidney 4.1 1.57 52%
strawberries 2.9 0.32 49%
sesame butter -0.2 5.86 21%
chicken liver 3.5 1.72 50%
peas 5.9 0.42 65%
artichokes 2.8 0.47 49%
sardine 1.0 2.08 38%
lamb rib -2.2 3.61 19%
seaweed (laver) 8.4 0.35 80%
snap beans 3.9 0.15 58%
soybeans (sprouted) 2.4 0.81 49%
edamame 0.9 1.21 41%
herring 0.1 2.17 36%
white mushroom 5.0 0.22 65%

macronutrients

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

protein

Timothy’s protein intake is 2.12g/kg LBM or 124g/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 Timothy’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 23
RDI/sedentary 11% 0.8 47
typical 16% 1.2 70
strength athlete 24% 1.8 105
maximum 35% 2.7 188
Timothy 43% 2.12 124

macro targets

Timothy should consume at least 105g of protein per day.

Timothy’s fat intake should range between 23 and 144g/day.

Timothy’s maximum recommended carbohydrate intake is 46g 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) 105 188
fat (g) 23 144
carbs (g) 0 46
energy (calories) 630 1990

Timothy’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

Timothy’s food diary indicates he is eating 1182 calories per day with an insulin load of 106g/day and with 36% insulinogenic calories. His basal metabolic rate (BMR) is 1990 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 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 24% 150 69
LCHF 25% 156 63
therapeutic keto 15% 94 31
Timothy 36% 106 37

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.

Best Day

food name energy (kcal)
Chia Seeds 49
Lettuce, Romaine or Cos 16
Chicken Breast, Skin Removed Before Cooking 245
Coconut Oil 41
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
Coconut Oil 41
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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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