Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Ellen get more of the nutrients that she is not currently getting a lot of while also helping her to meet her 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 Ellen’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (excluding supplements).

supplements

The supplements listed below will provide Ellen with the nutrients that she is not getting enough of in the most cost effective manner until she is able to improve the nutrient density of her 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
7.3
Zinc : Copper
15.6
Potassium : Sodium
0.5
Calcium : Magnesium
2.6
Iron : Copper
15.9
Calcium : Phosphorus
0.4

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 16%
Manganese 24%
Folate 26%
Calcium 29%
Magnesium 31%
Iron 32%
Potassium 34%
Copper 45%
Vitamin E 45%
Panto Acid (B5) 53%
Phosphorus 61%
Sodium 62%
Riboflavin (B2) 76%

optimal foods for you

The foods listed below will provide Ellen with the nutrients that she is currently not getting in large amounts while also aligning with her 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 11.9 0.17 7%
chicory greens 13.4 0.23 23%
olives -0.8 1.45 3%
avocado 1.1 1.60 8%
hazelnut oil -0.4 8.84 0%
sunflower oil -0.4 8.84 0%
grapeseed oil -0.5 8.84 0%
curry powder 5.1 3.25 13%
almond oil -0.8 8.84 0%
alfalfa 7.3 0.23 19%
cod liver oil -0.9 9.02 0%
mayonnaise -0.5 7.17 2%
escarole 10.2 0.19 24%
coriander 13.6 0.23 30%
peanut oil -2.0 8.84 0%
soybean oil -2.2 8.84 0%
duck fat -2.6 8.82 0%
shea nut oil -2.8 8.84 0%
palm kernel oil -3.1 8.62 0%
beef tallow -2.9 9.02 0%
cream -2.4 3.40 6%
walnut oil -3.2 8.84 0%
lard -3.2 9.02 0%
coconut oil -3.4 8.92 0%
butter -3.2 7.18 2%
lamb -2.3 6.39 5%
hazelnuts 1.5 6.29 10%
coconut milk -2.0 2.30 9%
pili nuts -0.8 7.19 7%
coconut cream -1.9 3.30 8%
sweetbread 0.1 3.18 12%
liver sausage 0.8 3.31 13%
sunflower seeds 3.4 5.46 15%
mackerel 1.3 3.05 14%
pecans -1.7 6.91 6%
macadamia nuts -2.0 7.18 6%
brazil nuts -0.2 6.59 9%
flax seed 0.3 5.34 12%
coconut meat -2.2 3.54 10%
corn bran -1.6 2.24 12%
sesame seeds -0.7 6.31 10%
bologna -2.1 3.10 11%
Italian dressing -2.6 2.92 11%
pine nuts 0.1 6.73 11%
beet greens 11.5 0.22 35%
almonds 1.5 6.07 15%
regular french dressing -2.5 4.59 10%
french dressing -2.6 4.57 10%
sour cream -2.4 1.98 13%
almond butter 1.6 6.14 16%
bacon -2.8 4.17 11%
cream cheese -2.7 3.50 11%
liverwurst -0.2 3.26 16%
egg yolk 0.8 2.75 18%
paprika 6.3 2.82 27%
thousand island dressing -2.5 3.79 13%
walnuts -0.8 6.19 13%
poppy seeds 0.6 5.25 17%
pepperoni -2.3 5.04 13%
mayonnaise, imitation -2.5 4.82 13%
liver pate -1.1 3.19 16%
blood sausage -2.7 3.79 14%
blackberries 4.1 0.43 27%
kielbasa -2.4 3.25 15%
knackwurst -2.5 3.07 16%
pumpkin seeds 1.1 5.59 19%
bratwurst -2.1 3.33 16%
sage 4.4 3.15 26%
butternuts -0.7 6.12 17%
frankfurter -2.6 2.90 17%
peanut butter -0.1 5.90 18%
beef brains -0.1 1.51 22%
peanuts -0.6 5.99 18%
pork ribs -2.0 3.61 18%
meatballs -1.8 2.86 19%
headcheese -1.6 1.57 20%
duck -2.1 3.37 18%
salami -2.0 3.78 18%
mustard greens 8.2 0.27 36%
chorizo -2.2 4.55 17%
limburger cheese -1.9 3.27 19%
beef sausage -2.6 3.32 18%
sesame butter 0.9 5.86 21%
mayonnaise type dressing -2.8 2.50 19%
brie -2.1 3.34 19%
pork sausage -1.9 3.25 20%
camembert -1.6 3.00 21%
lamb rib -2.5 3.61 19%
marjoram 4.8 2.71 31%
goat cheese -1.7 2.64 21%
banana pepper 6.6 0.27 36%
eggplant 5.5 0.25 35%
feta cheese -1.5 2.64 22%
raspberries 2.3 0.52 30%
blue cheese -1.8 3.53 21%
caraway seed 2.0 3.33 27%
lamb brains 0.7 1.54 27%
cheddar cheese -2.4 4.10 20%
muenster cheese -2.6 3.68 21%
monterey cheese -2.6 3.73 21%

macronutrients

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

protein

Ellen’s protein intake is 1.22g/kg LBM or 63g/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 Ellen’s current protein intake compares to these accepted protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) 6% 0.4 21
RDI/sedentary 11% 0.8 42
typical 16% 1.2 62
strength athlete 24% 1.8 94
maximum 35% 2.7 62
Ellen 19% 1.22 63

macro targets

Ellen should consume at least 42g of protein per day.

Ellen’s fat intake should range between 138 and 164g/day.

Ellen’s maximum recommended carbohydrate intake is 38g per day given her 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) 42 62
fat (g) 138 164
carbs (g) 0 38
energy (calories) 1409 1643

Ellen’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 she is on the right track.

net carbs, insulin load, insulinogenic calories

Ellen’s food diary indicates she is eating 1313 calories per day with an insulin load of 51g/day and with 15% insulinogenic calories. Her basal metabolic rate (BMR) is 1643 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 Ellen’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
Ellen 15% 51 15

daily nutrient score

The chart below shows a comparison of the nutrient density of Ellen’s food log based on the harder to find 50% of the essential nutrients. Ellen’s most nutrient dense day is September 11 2017 while her least nutrient-dense day is November 11 2017.

best and worst days

Ellen’s food diary for the best and worst days are shown below for comparison. Ellen 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)
Cauliflower, Riced, Frozen GG 38
Butter, Salted 153
Shallot, Raw 23
Boar's Head, liverwurst, Strassburger 86
Pork cutlet (sirloin cutlet), no visible fat eaten 212
Ham, Boneless, Cured, Extra Lean 31
Pork chops, rib (rib eye), fresh, no visible fat eaten 364
Potatoes, White, Flesh and Skin, Baked 27
Crab, Canned, Drained 24

Worst Day

food name energy (kcal)
A Taste of Thai, Coconut Milk, Canned 360
Duke's, Smoked Shorty Sausages, Original Recipe 260
Tom's snacks, pork skins, cracklins, original 160
Salsa, Store Bought 19
Cauliflower, Riced, Frozen GG 80
Butter, Salted 407
Pork cutlet (sirloin cutlet), no visible fat eaten 152
Green Olives 21

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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