Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Reshma get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of fat loss with a low insulin load diet and being autoimmune.

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

supplements

The supplements listed below will provide Reshma 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
7.2
Zinc : Copper
42.7
Potassium : Sodium
0.2
Calcium : Magnesium
12.1
Iron : Copper
17.1
Calcium : Phosphorus
1.2

other considerations

You also indicated that you have high estrogen, fatigue, female infertility, inflammation. According to the micronutrient meta analysis, here are the nutrients that you might be lacking when having high estrogen, fatigue, female infertility, inflammation:

  • Cystine
  • Choline
  • Folate
  • Vitamin B-6
  • Vitamin D
  • Vitamin C
  • Vitamin K
  • Vitamin E
  • Vitamin A
  • Calcium
  • Selenium
  • Magnesium
  • Zinc
  • Vitamin B-12
  • Thiamin (B1)
  • Riboflavin (B2)
  • Niacin (B3)
  • Pantothenic acid (B5)
  • 18:3 n-3 c
  • Copper
  • Manganese

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Reshma’s diet is not providing in large quantities. The table below shows the nutrients that Reshma is not achieving more than 300% of the DRI and that are not contraindicated by the nutrient ratios above. We also want to prioritise nutrients that are below 500% DRI for your specific condition: high estrogen, fatigue, female infertility, inflammation.

nutrient % DRI prioritize
Manganese 4%
Vitamin D 7%
Vitamin C 9%
Vitamin E 12%
Vitamin K1 12%
Folate 14%
Thiamin (B1) 15%
Iron 18%
Potassium 21%
Copper 23%
Magnesium 26%
Vitamin A 42%
Panto Acid (B5) 48%

optimal foods for you

The foods listed below will provide Reshma with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss (insulin resistant). 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 16.7 0.17 7%
basil 18.6 0.23 47%
beet greens 16.3 0.22 35%
escarole 14.1 0.19 24%
spinach 17.0 0.23 49%
watercress 17.9 0.11 65%
chard 15.7 0.19 51%
parsley 14.9 0.36 48%
chives 14.5 0.30 48%
arugula 13.9 0.25 45%
turnip greens 13.4 0.29 44%
lettuce 14.1 0.15 50%
broccoli 12.8 0.35 50%
alfalfa 7.7 0.23 19%
collards 9.4 0.33 37%
zucchini 9.3 0.17 40%
kale 11.8 0.28 60%
radicchio 12.6 0.23 68%
celery 9.4 0.18 50%
summer squash 8.4 0.19 45%
cauliflower 8.8 0.25 50%
sauerkraut 6.8 0.19 39%
blackberries 5.0 0.43 27%
paprika 7.3 2.82 27%
cucumber 6.4 0.12 40%
radishes 6.8 0.16 43%
thyme 7.9 2.76 34%
sage 6.6 3.15 26%
amaranth leaves 12.9 0.21 86%
curry powder 4.6 3.25 13%
chayote 5.5 0.24 41%
onions 9.1 0.32 65%
marjoram 6.1 2.71 31%
raspberries 3.1 0.52 30%
avocado 0.7 1.60 8%
lamb liver 7.0 1.68 48%
winter squash 8.3 0.40 69%
peas 7.6 0.42 65%
cloves 5.1 2.74 35%
olives -1.3 1.45 3%
butternut squash 9.0 0.45 75%
pumpkin 8.5 0.20 76%
turkey liver 5.7 1.89 47%
strawberries 3.8 0.32 49%
rhubarb 4.6 0.21 55%
chicken liver 5.1 1.72 50%
veal liver 6.2 1.92 55%
beef liver 6.4 1.75 60%
mackerel 0.7 3.05 14%
turnips 3.4 0.21 51%
fish roe 3.9 1.43 47%
carambola 4.0 0.31 56%
liver sausage 0.3 3.31 13%
caviar 2.7 2.64 33%
kiwifruit 3.8 0.61 55%
liverwurst 0.5 3.26 16%
sweetbread -0.3 3.18 12%
mollusks conch 4.3 1.30 54%
carrots 5.0 0.41 64%
trout 2.8 1.68 45%
gooseberries 2.4 0.44 52%
cantaloupe 5.2 0.34 70%
ham -0.1 1.49 29%
pork liver 4.5 1.65 59%
tarragon 6.0 2.95 62%
boysenberries 2.3 0.50 54%
lamb kidney 2.3 1.12 52%
headcheese -2.3 1.57 20%
turnips 2.6 0.22 61%
cinnamon 0.7 2.47 34%
pepper 4.2 2.51 57%
sturgeon 1.6 1.35 49%
Italian dressing, fat-free -1.0 0.47 39%
poppy seeds 0.4 5.25 17%
liver pate -1.7 3.19 16%
bologna -2.7 3.10 11%
beets 3.7 0.43 70%
beef kidney 2.0 1.57 52%
Italian dressing -3.0 2.92 11%
mussel 3.0 0.86 63%
sardine 0.3 2.08 38%
crab 4.2 0.83 71%
salmon 1.7 1.56 52%
cod liver oil 1.2 9.02 0%
thousand island dressing -2.2 3.79 13%
mayonnaise, low sodium -1.4 2.31 27%
lobster 3.9 0.89 71%
crayfish 3.1 0.82 67%
oysters 2.1 1.02 59%
meatballs -2.4 2.86 19%
mulberries 3.5 0.43 74%
mango 2.0 0.60 63%
anchovy 0.5 2.10 44%
knackwurst -2.9 3.07 16%
herring -0.6 2.17 36%
bratwurst -2.6 3.33 16%
kielbasa -2.8 3.25 15%
frankfurter -3.0 2.90 17%
turmeric 4.1 3.12 61%
watermelon 1.0 0.30 60%

macronutrients

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

protein

Reshma’s protein intake is 3.60g/kg LBM or 168g/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 Reshma’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 19
RDI/sedentary 11% 0.8 37
typical 16% 1.2 56
strength athlete 24% 1.8 84
maximum 35% 2.7 171
Reshma 35% 3.60 168

macro targets

Based on Reshma’s current body fat she could theoretically run at an energy deficit of 1217 calories per day without risk of losing excessive lean body mass.

Hence, she should not target a rate of fat loss of more than 0.92 kg (2.02 lbs) per week or an energy intake of less than 505 calories per day.

This would represent a 67% energy deficit. She is also targeting a minimum deficit of 15%, hence she should try to not consume more than 1290 calories per day. Reshma should target a minimum protein intake of 84 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Reshma should consume at least 84g of protein per day.

Reshma’s fat intake should range between 19 and 93g/day.

Reshma’s maximum recommended carbohydrate intake is 88g per day given her goal of weight loss (insulin resistant).

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) 84 171
fat (g) 19 93
carbs (g) 0 88
energy (calories) 505 1290

Reshma’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

Reshma’s food diary indicates she is eating 1910 calories per day with an insulin load of 110g/day and with 23% insulinogenic calories. Her basal metabolic rate (BMR) is 1517 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 Reshma’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
Reshma 23% 110 16

daily nutrient score

The chart below shows a comparison of the nutrient density of Reshma’s food log based on the harder to find 50% of the essential nutrients. Reshma’s most nutrient dense day is May 31 2018 while her least nutrient-dense day is May 31 2018.

best and worst days

Reshma’s food diary for the best and worst days are shown below for comparison. Reshma 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)
Waitrose, Courgette Spaghetti 20
M&S, Organic British Beef Rump Steak 348
Waitrose, Smoked & Flavoursome Brunswick Ham 156
Monterey Jack Cheese, Natural 470
Waitrose, Free Range Cumberland Pork Sausages 341
Chicken Thigh, Skin Eaten 359
Corn on the Cob, Yellow, Cooked from Fresh 49
Findlater's Fine Foods, Chicken Liver Pate, Brandy & Port 105
Mascarpone 62

Worst Day

food name energy (kcal)
Waitrose, Courgette Spaghetti 20
M&S, Organic British Beef Rump Steak 348
Waitrose, Smoked & Flavoursome Brunswick Ham 156
Monterey Jack Cheese, Natural 470
Waitrose, Free Range Cumberland Pork Sausages 341
Chicken Thigh, Skin Eaten 359
Corn on the Cob, Yellow, Cooked from Fresh 49
Findlater's Fine Foods, Chicken Liver Pate, Brandy & Port 105
Mascarpone 62

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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