Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Patrick 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 Patrick’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (excluding supplements).

supplements

The supplements listed below will provide Patrick 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
4.1
Zinc : Copper
9.9
Potassium : Sodium
1.3
Calcium : Magnesium
2.5
Iron : Copper
11.3
Calcium : Phosphorus
0.7

other considerations

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

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Patrick’s diet is not providing in large quantities. The table below shows the nutrients that Patrick 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: dyslipedimia.

nutrient % DRI prioritize
Magnesium 59%
Sodium 62%
Manganese 68%
Thiamin (B1) 70%
Calcium 73%
Phosphorus 82%
Potassium 85%
Zinc 95%
Niacin (B3) 98%
Riboflavin (B2) 103%
Selenium 115%
Leucine 120%
Panto Acid (B5) 127%

optimal foods for you

The foods listed below will provide Patrick with the nutrients that he is currently not getting in large amounts while also aligning with his goal of therapeutic 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 9.0 0.17 7%
olives -2.7 1.45 3%
alfalfa 7.9 0.23 19%
avocado -0.8 1.60 8%
sunflower oil -3.2 8.84 0%
curry powder 2.9 3.25 13%
cod liver oil -3.2 9.02 0%
fish liver -0.2 4.24 9%
chicory greens 7.6 0.23 23%
duck fat -4.1 8.82 0%
walnut oil -4.1 8.84 0%
shea nut oil -4.1 8.84 0%
almond oil -4.1 8.84 0%
soybean oil -4.1 8.84 0%
peanut oil -4.1 8.84 0%
grapeseed oil -4.1 8.84 0%
hazelnut oil -4.1 8.84 0%
palm kernel oil -4.4 8.62 0%
beef tallow -4.1 9.02 0%
brazil nuts 0.8 6.59 9%
cream -3.6 3.40 6%
coconut oil -4.4 8.92 0%
liver sausage 1.3 3.31 13%
lard -4.4 9.02 0%
mayonnaise -4.0 7.17 2%
butter -4.3 7.18 2%
coconut milk -2.8 2.30 9%
escarole 7.0 0.19 24%
pili nuts -1.6 7.19 7%
lamb -3.6 6.39 5%
corn bran -1.0 2.24 12%
coconut cream -2.7 3.30 8%
flax seed 0.5 5.34 12%
macadamia nuts -2.5 7.18 6%
mackerel 0.7 3.05 14%
pecans -2.6 6.91 6%
bologna -1.7 3.10 11%
coriander 9.7 0.23 30%
sesame seeds -0.9 6.31 10%
coconut meat -3.0 3.54 10%
hazelnuts -1.4 6.29 10%
bacon -2.5 4.17 11%
Italian dressing -3.3 2.92 11%
sunflower seeds 1.2 5.46 15%
liverwurst 0.8 3.26 16%
sweetbread -2.5 3.18 12%
sour cream -2.9 1.98 13%
regular french dressing -3.3 4.59 10%
cream cheese -3.2 3.50 11%
pine nuts -1.5 6.73 11%
bratwurst -0.2 3.33 16%
pepperoni -2.0 5.04 13%
egg yolk 0.6 2.75 18%
french dressing -4.2 4.57 10%
liver pate -1.0 3.19 16%
thousand island dressing -3.3 3.79 13%
walnuts -1.5 6.19 13%
blood sausage -2.7 3.79 14%
kielbasa -2.2 3.25 15%
poppy seeds -0.1 5.25 17%
knackwurst -2.3 3.07 16%
pork ribs -0.9 3.61 18%
beef brains 0.8 1.51 22%
almonds -1.3 6.07 15%
paprika 4.8 2.82 27%
frankfurter -2.4 2.90 17%
pumpkin seeds 0.9 5.59 19%
salami -0.8 3.78 18%
beet greens 8.8 0.22 35%
almond butter -1.3 6.14 16%
duck -1.3 3.37 18%
mayonnaise, imitation -4.1 4.82 13%
meatballs -1.2 2.86 19%
chorizo -1.6 4.55 17%
butternuts -1.0 6.12 17%
limburger cheese -1.3 3.27 19%
peanut butter -0.5 5.90 18%
lamb rib -1.3 3.61 19%
beef sausage -2.2 3.32 18%
pork sausage -1.2 3.25 20%
peanuts -1.1 5.99 18%
brie -1.6 3.34 19%
headcheese -2.1 1.57 20%
camembert -1.0 3.00 21%
sage 2.7 3.15 26%
blackberries 1.6 0.43 27%
lamb brains 1.8 1.54 27%
feta cheese -0.8 2.64 22%
wheat bran 10.4 2.16 38%
blue cheese -1.3 3.53 21%
cheddar cheese -1.8 4.10 20%
goat cheese -1.8 2.64 21%
monterey cheese -2.0 3.73 21%
muenster cheese -2.0 3.68 21%
mayonnaise type dressing -4.1 2.50 19%
sesame butter -0.5 5.86 21%
colby -2.2 3.94 21%
swiss cheese -1.4 3.93 22%
caraway seed 1.7 3.33 27%
mustard seed 2.9 5.08 27%

macronutrients

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

protein

Patrick’s protein intake is 1.18g/kg LBM or 83g/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 Patrick’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 28
RDI/sedentary 11% 0.8 56
typical 16% 1.2 84
strength athlete 24% 1.8 126
maximum 35% 2.7 86
Patrick 19% 1.18 83

macro targets

Patrick should consume at least 56g of protein per day.

Patrick’s fat intake should range between 193 and 231g/day.

Patrick’s maximum recommended carbohydrate intake is 55g per day given his goal of therapeutic 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) 56 86
fat (g) 193 231
carbs (g) 0 55
energy (calories) 1961 2301

Patrick’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

Patrick’s food diary indicates he is eating 1878 calories per day with an insulin load of 82g/day and with 17% insulinogenic calories. His basal metabolic rate (BMR) is 2301 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 Patrick’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
Patrick 17% 82 36

daily nutrient score

The chart below shows a comparison of the nutrient density of Patrick’s food log based on the harder to find 50% of the essential nutrients. Patrick’s most nutrient dense day is May 22 2018 while his least nutrient-dense day is May 20 2018.

best and worst days

Patrick’s food diary for the best and worst days are shown below for comparison. Patrick 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 114
Organic Girl, Super Greens 20
Hamburger or Ground Beef, 80% Lean 432
Carlson, Cod Liver Oil 90
Guacamole 184
Kale, Raw or Blanched, Marinated in Oil Mixture 96
Tofu with Curry Sauce 131
GimMe, Roasted Seaweed Snacks, Sea Salt 25
Macadamia Nuts, Roasted, Salted 185
Deviled Eggs 285
Newman's Own, Balsamic Vinaigrette 48
Broccoli, Cooked From Fresh 55
Olive Oil 119

Worst Day

food name energy (kcal)
Breakfast Sausage, Pork 373
Avocado, Black Skin, California Type 227
Olive Oil 119
Oil and Vinegar Dressing, Homemade 82
Pistachio Nuts, Roasted, Salted 66
Cabbage, red, raw or blanched, marinated in oil mixture 141
GimMe, Roasted Seaweed Snacks, Sea Salt 50
Organic Girl, Super Greens 20
Portabella Mushrooms, Cooked from Fresh 25
MaraNatha, almond butter, crunchy, roasted 190
Alcoholic beverage, distilled, rum, 80 proof 128
Carlson, Cod Liver Oil 90
Tilapia, Boneless Skinless Fillets 100
Pecans, Raw 103
Olive Oil 40
Broccoli, Cooked From Fresh 55

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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