Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Chris 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
6.5
Zinc : Copper
10.6
Potassium : Sodium
0.6
Calcium : Magnesium
4.7
Iron : Copper
13.0
Calcium : Phosphorus
0.9

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 24%
Potassium 33%
Magnesium 39%
Manganese 41%
Sodium 51%
Thiamin (B1) 56%
Omega-3 66%
Zinc 67%
Folate 68%
Vitamin E 86%
Panto Acid (B5) 88%
Phosphorus 88%
Calcium 92%

optimal foods for you

The foods listed below will provide Chris 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
endive 10.9 0.17 7%
chicory greens 10.7 0.23 23%
coriander 10.8 0.23 30%
spinach 10.7 0.23 49%
basil 10.6 0.23 47%
escarole 9.3 0.19 24%
watercress 10.7 0.11 65%
yeast extract spread 9.0 1.85 59%
asparagus 9.4 0.22 50%
zucchini 9.0 0.17 40%
beet greens 8.7 0.22 35%
arugula 9.0 0.25 45%
seaweed (wakame) 10.1 0.45 79%
cloves 7.1 2.74 35%
broccoli 8.6 0.35 50%
seaweed (laver) 9.6 0.35 80%
lettuce 8.4 0.15 50%
paprika 6.2 2.82 27%
parsley 8.1 0.36 48%
cod liver oil 1.7 9.02 0%
curry powder 5.0 3.25 13%
chard 7.9 0.19 51%
chives 7.6 0.30 48%
dill (fresh) 7.9 0.43 59%
celery 7.5 0.18 50%
okra 7.4 0.22 50%
mustard greens 6.8 0.27 36%
wheat bran 6.0 2.16 38%
summer squash 7.1 0.19 45%
caviar 5.5 2.64 33%
radicchio 7.9 0.23 68%
cauliflower 7.1 0.25 50%
fish roe 6.3 1.43 47%
thyme 5.2 2.76 34%
turnip greens 6.7 0.29 44%
banana pepper 6.3 0.27 36%
sunflower seeds 2.9 5.46 15%
chinese cabbage 7.0 0.12 54%
alfalfa 5.6 0.23 19%
sage 4.4 3.15 26%
trout 5.6 1.68 45%
trout 4.4 3.82 45%
tarragon 5.4 2.95 62%
mackerel 3.5 3.05 14%
amaranth leaves 7.5 0.21 86%
marjoram 4.1 2.71 31%
red peppers 5.6 0.31 40%
lamb liver 5.3 1.68 48%
jalapeno peppers 5.5 0.27 37%
edamame 5.1 1.21 41%
hazelnuts 1.3 6.29 10%
cucumber 5.4 0.12 40%
pickles 5.4 0.12 40%
sunflower oil -0.4 8.84 0%
hazelnut oil -0.5 8.84 0%
eggplant 5.0 0.25 35%
grapeseed oil -0.6 8.84 0%
seaweed (kelp) 6.5 0.43 77%
almond oil -0.6 8.84 0%
walnuts 1.2 6.19 13%
almond butter 1.1 6.14 16%
almonds 1.1 6.07 15%
mollusks conch 4.9 1.30 54%
mussel 5.4 0.86 63%
spirulina 6.0 0.26 70%
portabella mushrooms 5.3 0.29 55%
brussel sprouts 5.0 0.42 50%
salmon 4.5 1.56 52%
butternut squash 5.9 0.45 75%
artichokes 4.9 0.47 49%
turmeric 4.0 3.12 61%
shiitake mushroom 5.1 0.39 58%
pepper 4.0 2.51 57%
pumpkin seeds 1.0 5.59 19%
cumin 2.7 3.75 39%
radishes 4.6 0.16 43%
winter squash 5.4 0.40 69%
chayote 4.4 0.24 41%
pine nuts 0.1 6.73 11%
white mushroom 5.3 0.22 65%
sturgeon 4.1 1.35 49%
saffron 4.2 3.10 75%
sauerkraut 4.2 0.19 39%
flax seed 0.6 5.34 12%
mayonnaise -0.6 7.17 2%
smelt 2.6 3.86 45%
poppy seeds 0.8 5.25 17%
snap beans 4.9 0.15 58%
cabbage 4.8 0.23 55%
pumpkin 5.5 0.20 76%
collards 4.0 0.33 37%
kale 4.8 0.28 60%
onions 5.0 0.32 65%
lamb kidney 4.1 1.12 52%
peas 4.9 0.42 65%
pili nuts -0.7 7.19 7%
blackberries 3.4 0.43 27%
sardine 3.0 2.08 38%
peanut oil -1.8 8.84 0%
mustard seed 1.1 5.08 27%

macronutrients

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

protein

Chris’s protein intake is 1.69g/kg LBM or 96g/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 Chris’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 45
typical 16% 1.2 68
strength athlete 24% 1.8 102
maximum 35% 2.7 198
Chris 28% 1.69 96

macro targets

Chris should consume at least 102g of protein per day.

Chris’s fat intake should range between 23 and 129g/day.

Chris’s maximum recommended carbohydrate intake is 107g 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) 102 198
fat (g) 23 129
carbs (g) 0 107
energy (calories) 1255 1791

Chris’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

Chris’s food diary indicates he is eating 1339 calories per day with an insulin load of 84g/day and with 25% insulinogenic calories. His basal metabolic rate (BMR) is 1756 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 Chris’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
Chris 25% 84 31

daily nutrient score

The chart below shows a comparison of the nutrient density of Chris’s food log based on the harder to find 50% of the essential nutrients. Chris’s most nutrient dense day is August 29 2018 while his least nutrient-dense day is September 18 2018.

best and worst days

Chris’s food diary for the best and worst days are shown below for comparison. Chris 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)
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 51
Now, Molecularly Distilled Omega-3 10
Chicken, Liver, All Classes, Cooked, Pan-Fried 378
Bai Brands Llc, Bai, Antioxidant Infusion, Antioxidant Beverage, Ipanema Pomegranate 15
Kirkland Signature, Smoked Pulled Pork 274
Gaea Products S.a., Gaea, Stuffed Green Olives With Garlic 20
Macadamia Nuts, Roasted, Salted 50
Filberts, Raw 19
Walnuts 59
Pecans, Raw 41
Brazil Nuts, Unsalted 33
Sartori, Montamore, Cheese 120
Carr Valley Cheese, Bread Cheese 300

Worst Day

food name energy (kcal)
Now, Molecularly Distilled Omega-3 20
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 101
Macadamia Nuts, Roasted, Salted 29
Pecans, Raw 28
Almonds, Raw 12
Brazil Nuts, Unsalted 20
Kiolbassa, Organic Smoked Beef Sausage 362
Bacon, Pork 164
Turkey lunchmeat, from processed breast 35
Brussels Sprouts, Cooked from Fresh 18
Coconut Oil 41
Heinen's, Organic Green Olives Stuffed with Garlic 25
President, Don Bernardo Manchego 181
Wholly Guacamole, Homestyle Guacamole 30
Kirkland Signature, Protein Bar, Chocolate Peanut Butter Chunk 190

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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