Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Michelle 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.

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

supplements

The supplements listed below will provide Michelle 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
8.2
Zinc : Copper
9.3
Potassium : Sodium
0.7
Calcium : Magnesium
2.5
Iron : Copper
10.9
Calcium : Phosphorus
1.2

other considerations

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

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

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Michelle’s diet is not providing in large quantities. The table below shows the nutrients that Michelle 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: fatigue.

nutrient % DRI prioritize
Vitamin D 8%
Omega-3 34%
Potassium 40%
Panto Acid (B5) 42%
Niacin (B3) 45%
Iron 46%
Vitamin E 46%
Phosphorus 51%
Sodium 51%
Thiamin (B1) 55%
Manganese 66%
Vitamin B6 69%
Riboflavin (B2) 72%

optimal foods for you

The foods listed below will provide Michelle 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
coriander 11.5 0.23 30%
endive 8.2 0.17 7%
chicory greens 9.8 0.23 23%
beet greens 10.5 0.22 35%
spinach 11.0 0.23 49%
zucchini 9.5 0.17 40%
watercress 12.4 0.11 65%
asparagus 10.4 0.22 50%
basil 10.0 0.23 47%
escarole 6.5 0.19 24%
mustard greens 8.0 0.27 36%
portabella mushrooms 10.3 0.29 55%
paprika 8.7 2.82 27%
banana pepper 7.7 0.27 36%
seaweed (laver) 13.1 0.35 80%
lamb liver 9.6 1.68 48%
shiitake mushroom 9.7 0.39 58%
chard 8.7 0.19 51%
white mushroom 10.3 0.22 65%
red peppers 7.1 0.31 40%
lettuce 8.0 0.15 50%
broccoli 8.2 0.35 50%
jalapeno peppers 6.4 0.27 37%
lamb kidney 8.9 1.12 52%
wheat bran 8.0 2.16 38%
alfalfa 4.0 0.23 19%
celery 7.7 0.18 50%
summer squash 7.1 0.19 45%
eggplant 5.5 0.25 35%
cucumber 6.0 0.12 40%
pickles 6.0 0.12 40%
arugula 6.8 0.25 45%
salmon 8.6 1.56 52%
trout 7.5 1.68 45%
okra 6.9 0.22 50%
dill (fresh) 8.2 0.43 59%
fish roe 7.4 1.43 47%
chives 6.6 0.30 48%
collards 5.1 0.33 37%
cauliflower 6.7 0.25 50%
chayote 5.4 0.24 41%
chicken liver 7.7 1.72 50%
parsley 6.3 0.36 48%
chinese cabbage 6.8 0.12 54%
turkey liver 7.1 1.89 47%
mackerel 3.8 3.05 14%
yeast extract spread 8.4 1.85 59%
turnip greens 5.1 0.29 44%
avocado 1.5 1.60 8%
radishes 4.6 0.16 43%
sturgeon 6.2 1.35 49%
beef liver 7.8 1.75 60%
beef brains 2.8 1.51 22%
veal liver 7.4 1.92 55%
spirulina 7.9 0.26 70%
sauerkraut 3.8 0.19 39%
beef kidney 6.4 1.57 52%
cloves 5.2 2.74 35%
curry powder 2.8 3.25 13%
blackberries 2.2 0.43 27%
brussel sprouts 4.8 0.42 50%
halibut 7.4 1.11 66%
kale 5.9 0.28 60%
sage 4.0 3.15 26%
lamb brains 2.7 1.54 27%
anchovy 5.1 2.10 44%
pork liver 6.7 1.65 59%
cabbage 4.6 0.23 55%
marjoram 3.5 2.71 31%
liver sausage 1.7 3.31 13%
sardine 3.6 2.08 38%
olives -1.3 1.45 3%
caviar 3.6 2.64 33%
tuna 5.3 1.84 52%
red cabbage 4.3 0.29 55%
thyme 3.7 2.76 34%
raspberries 1.3 0.52 30%
radicchio 5.8 0.23 68%
turnips 3.6 0.21 51%
herring 3.3 2.17 36%
whole egg 1.8 1.43 30%
egg yolk 1.5 2.75 18%
seaweed (wakame) 7.3 0.45 79%
pumpkin 6.4 0.20 76%
peas 5.2 0.42 65%
ham 1.4 1.49 29%
artichokes 3.1 0.47 49%
sunflower seeds 2.8 5.46 15%
turkey heart 3.8 1.74 47%
mussel 5.0 0.86 63%
winter squash 5.3 0.40 69%
amaranth leaves 7.3 0.21 86%
rockfish 5.4 1.09 66%
mung beans 5.5 0.19 74%
butternut squash 5.9 0.45 75%
tarragon 6.3 2.95 62%
snap beans 3.4 0.15 58%
carrots 4.4 0.41 64%
flounder 3.8 0.86 57%
pork chops 4.0 1.74 54%

macronutrients

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

protein

Michelle’s protein intake is 1.66g/kg LBM or 64g/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 Michelle’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 16
RDI/sedentary 11% 0.8 31
typical 16% 1.2 47
strength athlete 24% 1.8 70
maximum 35% 2.7 166
Michelle 20% 1.66 64

macro targets

Based on Michelle’s current body fat she could theoretically run at an energy deficit of 1201 calories per day without risk of losing excessive lean body mass.

Hence, she should not target a rate of fat loss of more than 0.96 kg (2.11 lbs) per week or an energy intake of less than 420 calories per day.

This would represent a 72% energy deficit. She is also targeting a minimum deficit of 15%, hence she should try to not consume more than 1255 calories per day. Michelle should target a minimum protein intake of 70 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Michelle should consume at least 70g of protein per day.

Michelle’s fat intake should range between 16 and 91g/day.

Michelle’s maximum recommended carbohydrate intake is 74g 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) 70 166
fat (g) 16 91
carbs (g) 0 74
energy (calories) 420 1255

Michelle’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

Michelle’s food diary indicates she is eating 1268 calories per day with an insulin load of 63g/day and with 20% insulinogenic calories. Her basal metabolic rate (BMR) is 1477 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 Michelle’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
Michelle 20% 63 27

daily nutrient score

The chart below shows a comparison of the nutrient density of Michelle’s food log based on the harder to find 50% of the essential nutrients. Michelle’s most nutrient dense day is June 03 2018 while her least nutrient-dense day is April 22 2018.

best and worst days

Michelle’s food diary for the best and worst days are shown below for comparison. Michelle 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)
Cream, Fluid, Heavy Whipping 102
Hamburger or Ground Beef, 85% Lean 376
A.1., Original Sauce 15
Kraft, Cheese, Cheddar, Mild, Shredded 100
Green Beans, Cooked from Fresh 44
Kerrygold, Butter, Pastured 52
Brazil Nuts, Unsalted 62
Macadamia Nuts, Raw 111
Carlson, Fish Oil 40
Solgar, Desiccated Liver 10
Nature's Bounty, Magnesium, 400 mg 10
Spinach, Raw 33
Woodstock, pepper, tri-colored, frozen 30
Eggs, Cooked 136

Worst Day

food name energy (kcal)
Cream, Fluid, Heavy Whipping 51
Chef Bruce Aidells, Chicken Burgers, Chicken & Apple 170
Primal Kitchen, Honey Mustard Vinaigrette Made With Avocado Oil 100
Red Bell Peppers, Raw 46
Cello, Whisps, Parmesan Cheese Crisps 150
Primal Kitchen, Ranch Dressing with Avocado Oil 140
Chik-fil-A, salad, grilled market, with chicken 330
Cashews, Raw 166
Kroger, Extra Sharp Cheddar, Cheese Slices 80

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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