Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Rick get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of fat loss.

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

supplements

The supplements listed below will provide Rick 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
7.0
Zinc : Copper
12.9
Potassium : Sodium
0.9
Calcium : Magnesium
4.0
Iron : Copper
11.6
Calcium : Phosphorus
0.7

other considerations

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

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

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 28%
Magnesium 31%
Potassium 35%
Manganese 37%
Sodium 39%
Thiamin (B1) 46%
Folate 49%
Vitamin E 49%
Calcium 63%
Panto Acid (B5) 64%
Zinc 70%
Omega-3 71%
Phosphorus 80%

optimal foods for you

The foods listed below will provide Rick with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss (insulin sensitive). 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%
coriander 10.8 0.23 30%
watercress 10.7 0.11 65%
chicory greens 10.7 0.23 23%
spinach 10.7 0.23 49%
basil 10.6 0.23 47%
seaweed (wakame) 10.1 0.45 79%
seaweed (laver) 9.6 0.35 80%
asparagus 9.4 0.22 50%
escarole 9.3 0.19 24%
arugula 9.0 0.25 45%
zucchini 9.0 0.17 40%
beet greens 8.7 0.22 35%
broccoli 8.6 0.35 50%
lettuce 8.4 0.15 50%
parsley 8.1 0.36 48%
yeast extract spread 9.0 1.85 59%
chard 7.9 0.19 51%
radicchio 7.9 0.23 68%
dill (fresh) 7.9 0.43 59%
chives 7.6 0.30 48%
celery 7.5 0.18 50%
amaranth leaves 7.5 0.21 86%
okra 7.4 0.22 50%
summer squash 7.1 0.19 45%
cauliflower 7.1 0.25 50%
chinese cabbage 7.0 0.12 54%
mustard greens 6.8 0.27 36%
turnip greens 6.7 0.29 44%
seaweed (kelp) 6.5 0.43 77%
banana pepper 6.3 0.27 36%
spirulina 6.0 0.26 70%
butternut squash 5.9 0.45 75%
red peppers 5.6 0.31 40%
fish roe 6.3 1.43 47%
alfalfa 5.6 0.23 19%
pumpkin 5.5 0.20 76%
cloves 7.1 2.74 35%
cucumber 5.4 0.12 40%
pickles 5.4 0.12 40%
jalapeno peppers 5.5 0.27 37%
winter squash 5.4 0.40 69%
white mushroom 5.3 0.22 65%
portabella mushrooms 5.3 0.29 55%
mussel 5.4 0.86 63%
eggplant 5.0 0.25 35%
shiitake mushroom 5.1 0.39 58%
mung beans 4.9 0.19 74%
snap beans 4.9 0.15 58%
onions 5.0 0.32 65%
brussel sprouts 5.0 0.42 50%
kale 4.8 0.28 60%
peas 4.9 0.42 65%
cabbage 4.8 0.23 55%
wheat bran 6.0 2.16 38%
artichokes 4.9 0.47 49%
trout 5.6 1.68 45%
radishes 4.6 0.16 43%
pinto beans 4.6 0.22 83%
paprika 6.2 2.82 27%
edamame 5.1 1.21 41%
chayote 4.4 0.24 41%
lamb liver 5.3 1.68 48%
sauerkraut 4.2 0.19 39%
mollusks conch 4.9 1.30 54%
caviar 5.5 2.64 33%
crab 4.3 0.83 71%
collards 4.0 0.33 37%
lobster 4.1 0.89 71%
tarragon 5.4 2.95 62%
salmon 4.5 1.56 52%
beets 3.7 0.43 70%
red cabbage 3.7 0.29 55%
thyme 5.2 2.76 34%
lamb kidney 4.1 1.12 52%
lemongrass 4.0 0.99 93%
rhubarb 3.5 0.21 55%
rockfish 4.0 1.09 66%
sturgeon 4.1 1.35 49%
blackberries 3.4 0.43 27%
pollock 3.8 1.11 69%
flounder 3.6 0.86 57%
soybeans (sprouted) 3.6 0.81 49%
coconut water 3.1 0.19 66%
curry powder 5.0 3.25 13%
crayfish 3.5 0.82 67%
turnips 3.0 0.21 51%
halibut 3.6 1.11 66%
carrots 2.8 0.41 64%
chicken liver 3.5 1.72 50%
marjoram 4.1 2.71 31%
sage 4.4 3.15 26%
pepper 4.0 2.51 57%
beef kidney 3.3 1.57 52%
celeriac 2.5 0.42 72%
saffron 4.2 3.10 75%
kefir (low fat) 2.5 0.41 64%
oat bran 3.7 2.46 65%
boysenberries 2.4 0.50 54%
oysters 2.7 1.02 59%

macronutrients

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

protein

Rick’s protein intake is 1.14g/kg LBM or 79g/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 Rick’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 28
RDI/sedentary 11% 0.8 55
typical 16% 1.2 83
strength athlete 24% 1.8 124
maximum 35% 2.7 230
Rick 22% 1.14 79

macro targets

Based on Rick’s current body fat he could theoretically run at an energy deficit of 2130 calories per day without risk of losing excessive lean body mass.

Hence, he should not target a rate of fat loss of more than 1.18 kg (2.60 lbs) per week or an energy intake of less than 745 calories per day.

This would represent a 64% energy deficit. He is also targeting a minimum deficit of 15%, hence he should try to not consume more than 1739 calories per day. Rick should target a minimum protein intake of 124 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Rick should consume at least 124g of protein per day.

Rick’s fat intake should range between 28 and 126g/day.

Rick’s maximum recommended carbohydrate intake is 131g per day given his goal of weight loss (insulin sensitive).

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) 124 230
fat (g) 28 126
carbs (g) 0 131
energy (calories) 745 1739

Rick’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

Rick’s food diary indicates he is eating 1436 calories per day with an insulin load of 83g/day and with 23% insulinogenic calories. His basal metabolic rate (BMR) is 2046 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 Rick’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
Rick 23% 83 39

daily nutrient score

The chart below shows a comparison of the nutrient density of Rick’s food log based on the harder to find 50% of the essential nutrients. Rick’s most nutrient dense day is July 20 2018 while his least nutrient-dense day is June 20 2018.

best and worst days

Rick’s food diary for the best and worst days are shown below for comparison. Rick 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)
Pakora, Fried Vegetables with Chickpea Flour Breading 105
Vegetable Soup, Plain, Homemade 194
Parmesan Cheese, Dry, Grated 26

Worst Day

food name energy (kcal)
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 1618
Blueberries, Fresh 84
Jalna, Greek Yoghurt 129

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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