Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Daz 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
6.6
Zinc : Copper
9.6
Potassium : Sodium
0.9
Calcium : Magnesium
3.5
Iron : Copper
10.7
Calcium : Phosphorus
0.6

nutrients to prioritise

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

nutrient % DRI prioritize
Magnesium 27%
Manganese 30%
Thiamin (B1) 37%
Potassium 41%
Sodium 43%
Zinc 46%
Calcium 48%
Vitamin D 49%
Niacin (B3) 54%
Phosphorus 64%
Folate 65%
Vitamin B6 67%
Panto Acid (B5) 69%

optimal foods for you

The foods listed below will provide Daz 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 10.2 0.17 7%
avocado 1.0 1.60 8%
chicory greens 11.3 0.23 23%
olives -2.9 1.45 3%
cod liver oil -1.3 9.02 0%
alfalfa 6.8 0.23 19%
duck fat -3.1 8.82 0%
mayonnaise -2.7 7.17 2%
sunflower oil -3.3 8.84 0%
shea nut oil -3.3 8.84 0%
grapeseed oil -3.3 8.84 0%
hazelnut oil -3.3 8.84 0%
walnut oil -3.5 8.84 0%
almond oil -3.5 8.84 0%
soybean oil -3.5 8.84 0%
peanut oil -3.5 8.84 0%
beef tallow -3.4 9.02 0%
palm kernel oil -3.7 8.62 0%
lard -3.5 9.02 0%
cream -2.9 3.40 6%
fish liver -0.2 4.24 9%
coconut oil -3.7 8.92 0%
escarole 8.5 0.19 24%
coriander 12.3 0.23 30%
butter -3.6 7.18 2%
curry powder 2.2 3.25 13%
lamb -2.7 6.39 5%
coconut milk -2.3 2.30 9%
mackerel 1.5 3.05 14%
macadamia nuts -1.8 7.18 6%
pili nuts -1.4 7.19 7%
flax seed 1.0 5.34 12%
coconut cream -2.6 3.30 8%
liver sausage 0.3 3.31 13%
pecans -2.0 6.91 6%
corn bran -1.5 2.24 12%
sesame seeds -0.6 6.31 10%
hazelnuts -0.4 6.29 10%
coconut meat -2.6 3.54 10%
bologna -1.8 3.10 11%
brazil nuts -1.3 6.59 9%
bacon -2.3 4.17 11%
sunflower seeds 1.4 5.46 15%
Italian dressing -3.3 2.92 11%
sweetbread -2.4 3.18 12%
sour cream -2.8 1.98 13%
pine nuts -1.1 6.73 11%
cream cheese -3.2 3.50 11%
regular french dressing -3.4 4.59 10%
french dressing -3.6 4.57 10%
thousand island dressing -2.7 3.79 13%
pepperoni -1.9 5.04 13%
egg yolk 0.5 2.75 18%
walnuts -1.1 6.19 13%
liverwurst -0.8 3.26 16%
paprika 6.2 2.82 27%
poppy seeds 0.2 5.25 17%
bratwurst -1.3 3.33 16%
blood sausage -2.9 3.79 14%
kielbasa -2.3 3.25 15%
knackwurst -2.1 3.07 16%
sage 5.6 3.15 26%
pork ribs -0.7 3.61 18%
mayonnaise, imitation -3.5 4.82 13%
liver pate -2.0 3.19 16%
almonds -1.4 6.07 15%
beet greens 9.1 0.22 35%
frankfurter -2.3 2.90 17%
almond butter -1.4 6.14 16%
salami -1.0 3.78 18%
pumpkin seeds 0.6 5.59 19%
chorizo -1.3 4.55 17%
butternuts -0.8 6.12 17%
meatballs -1.5 2.86 19%
peanuts -0.5 5.99 18%
duck -1.9 3.37 18%
beef brains -0.2 1.51 22%
peanut butter -0.3 5.90 18%
headcheese -1.4 1.57 20%
beef sausage -2.0 3.32 18%
marjoram 6.4 2.71 31%
pork sausage -1.4 3.25 20%
banana pepper 8.3 0.27 36%
blackberries 2.1 0.43 27%
limburger cheese -2.3 3.27 19%
lamb rib -2.1 3.61 19%
eggplant 6.8 0.25 35%
brie -2.3 3.34 19%
camembert -1.8 3.00 21%
mayonnaise type dressing -3.5 2.50 19%
sesame butter 0.1 5.86 21%
mustard greens 7.7 0.27 36%
feta cheese -1.4 2.64 22%
wheat bran 9.9 2.16 38%
goat cheese -2.2 2.64 21%
blue cheese -1.9 3.53 21%
zucchini 9.4 0.17 40%
caraway seed 1.7 3.33 27%
lamb brains 0.4 1.54 27%
cheddar cheese -2.9 4.10 20%

macronutrients

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

protein

Daz’s protein intake is 1.05g/kg LBM or 57g/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 Daz’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 22
RDI/sedentary 11% 0.8 43
typical 16% 1.2 65
strength athlete 24% 1.8 97
maximum 35% 2.7 63
Daz 15% 1.05 57

macro targets

Daz should consume at least 43g of protein per day.

Daz’s fat intake should range between 142 and 169g/day.

Daz’s maximum recommended carbohydrate intake is 39g 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) 43 63
fat (g) 142 169
carbs (g) 0 39
energy (calories) 1453 1690

Daz’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

Daz’s food diary indicates he is eating 1586 calories per day with an insulin load of 46g/day and with 12% insulinogenic calories. His basal metabolic rate (BMR) is 1690 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 Daz’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
Daz 12% 46 14

daily nutrient score

The chart below shows a comparison of the nutrient density of Daz’s food log based on the harder to find 50% of the essential nutrients. Daz’s most nutrient dense day is October 31 2017 while his least nutrient-dense day is November 19 2017.

best and worst days

Daz’s food diary for the best and worst days are shown below for comparison. Daz 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)
MCT oil - Coco Earth 88
Eggs, Cooked 233
Butter, Salted 108
Tomato Raw, Includes Cherry, Grape, Roma 14
Beef Broth, Bouillon or Consomme, Homemade 21
Butter, Salted 86
Pistachio Nuts, Roasted, Salted 57
Brunswick, Wild Sardines in Olive Oil 31
Salmon, Sockeye Red, Canned, Drained 62
Almond Flour 46
Eggs, Cooked 78
Napolina, Tomato Passata 11
Garlic, Cooked 10
Spinach, Cooked from Fresh 14
Cauliflower, Cooked from Fresh 22
Pumpkin, Cooked from Fresh 17
Coconut Oil 89
Butter, Salted 143

Worst Day

food name energy (kcal)
Double Cream - pure thick cream 90

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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