Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Yuri get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of nutrient dense maintenance.

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

supplements

The supplements listed below will provide Yuri 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
2.7
Potassium : Sodium
2.6
Calcium : Magnesium
1.2
Iron : Copper
4.0
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Yuri’s diet is not providing in large quantities. The table below shows the nutrients that Yuri is not achieving more than 300% of the DRI and that are not contraindicated by the nutrient ratios above.

nutrient % DRI prioritize
Sodium 97%
Vitamin D 128%
Calcium 176%
Zinc 181%

optimal foods for you

The foods listed below will provide Yuri with the nutrients that he is currently not getting in large amounts while also aligning with his goal of nutrient dense maintenance. 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
cod liver oil 1.7 9.02 0%
mackerel 1.9 3.05 14%
trout 1.9 3.82 45%
fish roe 2.0 1.43 47%
veal liver 1.9 1.92 55%
trout 1.8 1.68 45%
sturgeon 1.9 1.35 49%
salmon 1.9 1.56 52%
flounder 1.9 0.86 57%
oysters 1.9 1.02 59%
rockfish 1.9 1.09 66%
halibut 1.9 1.11 66%
white fish 1.9 1.08 70%
kefir (low fat) 1.8 0.41 64%
sardine 1.5 2.08 38%
endive 1.3 0.17 7%
shiitake mushroom 1.5 0.39 58%
chuck steak 1.2 1.94 51%
lean pastrami 1.4 0.95 73%
ground beef (lean) 1.3 1.44 60%
pork liver 1.2 1.65 59%
portabella mushrooms 1.3 0.29 55%
beef liver 1.2 1.75 60%
alfalfa 1.0 0.23 19%
beef roast 1.1 1.78 48%
egg yolk 0.8 2.75 18%
lobster 1.3 0.89 71%
crab 1.3 0.83 71%
whole egg 0.9 1.43 30%
elk 1.0 1.93 44%
rib eye fillet 0.9 1.99 45%
beef brisket 0.9 2.44 37%
escarole 0.9 0.19 24%
wheat bran 0.8 2.16 38%
sirloin steak (lean) 0.9 1.77 57%
duck fat -0.0 8.82 0%
lamb (lean) 0.8 1.44 43%
beef shortribs 0.6 2.95 33%
bison 0.8 1.71 53%
white mushroom 1.0 0.22 65%
beef brisket, flat half 0.6 2.89 32%
pork chops 0.8 1.74 54%
amaranth leaves 1.1 0.21 86%
roast beef 0.6 2.19 38%
basil 0.9 0.23 47%
beef brisket, flat half 0.5 2.98 31%
beef brisket 0.6 2.80 33%
cod 0.8 2.90 71%
beef rib eye steak 0.6 2.48 33%
whiting 0.9 1.16 66%
flank, steak 0.5 2.63 33%
pork ribs 0.3 3.61 18%
lard -0.2 9.02 0%
lamb liver 0.7 1.68 48%
caviar 0.5 2.64 33%
spinach 0.8 0.23 49%
anchovy 0.6 2.10 44%
perch 0.8 0.96 62%
ground beef 0.5 2.48 30%
turkey liver 0.6 1.89 47%
herring 0.5 2.17 36%
ground beef, 80/20 0.4 2.70 31%
lamb shank 0.6 1.96 48%
shea nut oil -0.3 8.84 0%
grapeseed oil -0.3 8.84 0%
hazelnut oil -0.3 8.84 0%
sunflower oil -0.3 8.84 0%
poppy seeds 0.1 5.25 17%
pork loin 0.5 1.93 41%
ground beef 70/30 0.4 2.77 30%
beef loin, top loin 0.4 2.50 34%
ground beef, 75/25 0.4 2.77 31%
pili nuts -0.1 7.19 7%
beef tenderloin steak 0.4 2.62 32%
ground beef 70/30 0.4 2.70 30%
beef rib, small end 0.4 2.78 31%
pumpkin seeds 0.1 5.59 19%
chicken liver 0.6 1.72 50%
sesame seeds -0.0 6.31 10%
beef rib, eye 0.4 2.65 32%
chocolate milk (fat free) 0.9 0.67 91%
thyme 0.4 2.76 34%
smelt 0.4 3.86 45%
pine nuts -0.1 6.73 11%
beef tenderloin steak 0.4 2.73 31%
parsley 0.7 0.36 48%
turkey heart 0.5 1.74 47%
liver sausage 0.2 3.31 13%
sesame butter 0.0 5.86 21%
beef tallow -0.4 9.02 0%
veal 0.7 1.51 65%
sliced turkey pepperoni 0.4 2.43 35%
beef kidney 0.6 1.57 52%
mozzarella (non fat) 0.6 1.41 55%
chorizo 0.1 4.55 17%
sirloin steak 0.4 2.43 36%
pork stomach, cooked 0.4 1.57 32%
bratwurst 0.2 3.33 16%
beef tripe 0.6 1.03 55%
pecans -0.2 6.91 6%

macronutrients

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

protein

Yuri’s protein intake is 2.93g/kg LBM or 174g/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 Yuri’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 24
RDI/sedentary 11% 0.8 48
typical 16% 1.2 71
strength athlete 24% 1.8 107
maximum 35% 2.7 205
Yuri 16% 2.93 174

macro targets

Yuri should consume at least 107g of protein per day.

Yuri’s fat intake should range between 24 and 134g/day.

Yuri’s maximum recommended carbohydrate intake is 113g per day given his goal of nutrient dense maintenance.

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) 107 205
fat (g) 24 134
carbs (g) 0 113
energy (calories) 1335 1857

Yuri’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

Yuri’s food diary indicates he is eating 4302 calories per day with an insulin load of 345g/day and with 32% insulinogenic calories. His basal metabolic rate (BMR) is 1821 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 Yuri’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
Yuri 32% 345 248

daily nutrient score

The chart below shows a comparison of the nutrient density of Yuri’s food log based on the harder to find 50% of the essential nutrients. Yuri’s most nutrient dense day is February 08 2017 while his least nutrient-dense day is February 08 2017.

best and worst days

Yuri’s food diary for the best and worst days are shown below for comparison. Yuri 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)
Green and Lean Smoothie (Cynthia Pasquella) 268
Happy Digestion Salad (Jennifer Weinberg) 138
Creamy Blueberries and Greens Smoothie (Sara Gottfried) 290
Pomegranate Pepita Salad with Salmon (Tania Aven) 563
Green Beans with Shiitakes and Shallots (JJ Virgin) 507
Superfood Salad (Yuri Elkaim) 685
Blueberry Morning (Yuri Elkaim) 345
Mini Paleo Fritattas (Amy Coates) 511
Almond Butter Satay Chicken (Brooke Lark) 171
5-Ingredient Strawberry Spinach Salad (Brooke Lark) 192
The Incredible High-Fat, Low-Carb, Nutrient-Dense, Chewable Smoothie (Ben Greenfield) 631

Worst Day

food name energy (kcal)
Green and Lean Smoothie (Cynthia Pasquella) 268
Happy Digestion Salad (Jennifer Weinberg) 138
Creamy Blueberries and Greens Smoothie (Sara Gottfried) 290
Pomegranate Pepita Salad with Salmon (Tania Aven) 563
Green Beans with Shiitakes and Shallots (JJ Virgin) 507
Superfood Salad (Yuri Elkaim) 685
Blueberry Morning (Yuri Elkaim) 345
Mini Paleo Fritattas (Amy Coates) 511
Almond Butter Satay Chicken (Brooke Lark) 171
5-Ingredient Strawberry Spinach Salad (Brooke Lark) 192
The Incredible High-Fat, Low-Carb, Nutrient-Dense, Chewable Smoothie (Ben Greenfield) 631

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes