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

supplements

The supplements listed below will provide Patrick 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 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
4.1
Zinc : Copper
21.1
Potassium : Sodium
1.4
Calcium : Magnesium
1.6
Iron : Copper
10.7
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Patrick’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: dyslipedimia.

nutrient % DRI prioritize
Sodium 64%
Calcium 78%
Manganese 81%
Phosphorus 84%
Potassium 93%
Magnesium 96%
Leucine 120%
Valine 128%
Tryptophan 135%
Methionine 138%
Isoleucine 139%
Lysine 152%
Tyrosine 153%

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).

Animal based foods

food name nutrient density energy density insulin load
cream -5.7 3.40 6%
butter -6.8 7.18 2%
bologna -0.4 3.10 11%
lamb -5.1 6.39 5%
bratwurst 4.0 3.33 16%
liver sausage -0.6 3.31 13%
sweetbread -2.0 3.18 12%
bacon -2.9 4.17 11%
cream cheese -4.3 3.50 11%
sour cream -4.5 1.98 13%
pepperoni -1.9 5.04 13%
limburger cheese 3.2 3.27 19%
blood sausage -2.7 3.79 14%
brie 2.8 3.34 19%
knackwurst -1.8 3.07 16%
pork ribs 0.8 3.61 18%
camembert 3.4 3.00 21%
liverwurst -1.7 3.26 16%
kielbasa -3.1 3.25 15%
liver pate -1.9 3.19 16%
duck 0.1 3.37 18%
salami 0.7 3.78 18%
chorizo 0.3 4.55 17%
frankfurter -2.1 2.90 17%
egg yolk -0.1 2.75 18%
swiss cheese 4.8 3.93 22%
beef sausage -0.4 3.32 18%
monterey cheese 2.9 3.73 21%
gruyere cheese 4.7 4.13 22%
lamb rib 1.0 3.61 19%
muenster cheese 2.4 3.68 21%
meatballs -0.4 2.86 19%
cheddar cheese 1.9 4.10 20%
goat cheese 2.1 2.64 21%
blue cheese 2.7 3.53 21%
headcheese -0.5 1.57 20%
edam cheese 4.6 3.57 23%
colby 2.1 3.94 21%
pork sausage -0.5 3.25 20%
gouda cheese 4.5 3.56 24%
feta cheese 1.3 2.64 22%
beef brains -0.3 1.51 22%
lamb brains 5.1 1.54 27%
t-bone steak 3.9 2.94 26%
ricotta 3.0 1.74 27%
whole egg 5.7 1.43 30%
ground turkey 5.7 2.58 30%
sour cream (light) -0.1 1.36 26%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -0.1 3.05 14%

Plant based foods

food name nutrient density energy density insulin load
endive 4.2 0.17 7%
olives -0.5 1.45 3%
avocado -4.8 1.60 8%
alfalfa 6.3 0.23 19%
corn bran -0.7 2.24 12%
coconut milk -5.4 2.30 9%
coconut cream -5.3 3.30 8%
pili nuts -4.6 7.19 7%
macadamia nuts -5.5 7.18 6%
pecans -5.3 6.91 6%
sesame seeds -2.6 6.31 10%
coconut meat -5.5 3.54 10%
brazil nuts -3.6 6.59 9%
flax seed -2.3 5.34 12%
hazelnuts -3.6 6.29 10%
chicory greens 4.2 0.23 23%
walnuts -2.3 6.19 13%
pine nuts -4.0 6.73 11%
sunflower seeds -2.2 5.46 15%
escarole 2.7 0.19 24%
butternuts -1.1 6.12 17%
peanut butter -0.2 5.90 18%
pumpkin seeds 0.5 5.59 19%
almonds -3.7 6.07 15%
almond butter -3.6 6.14 16%
peanuts -2.4 5.99 18%
blackberries 1.0 0.43 27%
coriander 2.8 0.23 30%

macronutrients

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

protein

Patrick’s protein intake is 1.2g/kg LBM or 84g/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 Patrick’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 28
RDI/sedentary ~11% 0.8 56
typical ~16% 1.2 84
minimum nutrient optimiser ~24% 1.8 55
Patrick 19% 1.19 84

macro targets

While Patrick’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) 55 85
fat (g) 195 230
carbs (g) 0 55
energy (calories) 2300

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

Patrick’s food diary indicates he is eating 1894 calories per day with an insulin load of 84g/day and with 18% 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 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 29% 165 73
LCHF 25% 156 63
therapeutic keto 15% 94 31
Patrick 18% 84 37

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.

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)
Avocado, Black Skin, California Type 114
Organic Girl, Super Greens 20
Coffee, Prepared From Grounds 4
Hamburger or Ground Beef, 80% Lean 432
Carlson, Cod Liver Oil 90
Herbal Tea 7
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
Coffee, Prepared From Grounds 7
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
Herbal Tea 5
Carlson, Cod Liver Oil 90
Tilapia, Boneless Skinless Fillets 100
Pecans, Raw 103
Garlic, Cooked 3
Olive Oil 40
Broccoli, Cooked From Fresh 55
Black Olives 4
Green Olives 5

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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