Nutrition Fingerprint

recommended approach

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

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

supplements

The supplements listed below will provide Tom 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
3.0
Zinc : Copper
2.5
Potassium : Sodium
2.8
Calcium : Magnesium
0.9
Iron : Copper
4.7
Calcium : Phosphorus
0.5

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 42%
Sodium 65%
Vitamin B12 87%
Calcium 97%
Zinc 116%
Leucine 130%
Methionine 135%
Lysine 142%
Niacin (B3) 145%
Valine 146%
Isoleucine 149%
Thiamin (B1) 151%
Panto Acid (B5) 164%

optimal foods for you

The foods listed below will provide Tom with the nutrients that he is currently not getting in large amounts while also aligning with his goal of athletic performance. 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
lamb liver 17.9 1.68 48%
veal liver 16.9 1.92 55%
beef liver 16.5 1.75 60%
cod liver oil 0.6 9.02 0%
pork liver 16.3 1.65 59%
lamb kidney 17.2 1.12 52%
chicken liver 15.9 1.72 50%
cod 12.4 2.90 71%
salmon 15.1 1.56 52%
beef kidney 15.1 1.57 52%
tuna 13.8 1.84 52%
trout 14.0 1.68 45%
pork chops 13.5 1.74 54%
sunflower oil -1.6 8.84 0%
sturgeon 14.2 1.35 49%
fish roe 14.0 1.43 47%
smelt 8.6 3.86 45%
lamb heart 13.4 1.61 48%
halibut 14.0 1.11 66%
turkey liver 12.3 1.89 47%
bison 12.6 1.71 53%
veal 13.0 1.51 65%
pork shoulder 12.7 1.62 56%
octopus 12.6 1.64 71%
ground pork 12.1 1.85 54%
sirloin steak (lean) 12.2 1.77 57%
crab 14.2 0.83 71%
beef roast 12.1 1.78 48%
ground beef (lean) 12.8 1.44 60%
welk 9.9 2.75 82%
leg ham 12.2 1.65 56%
chicken breast 12.5 1.48 60%
rib eye fillet 11.4 1.99 45%
lobster 13.7 0.89 71%
chuck steak 11.4 1.94 51%
beef heart 11.7 1.79 52%
anchovy 11.0 2.10 44%
veal loin 11.3 1.75 48%
lean pastrami 13.0 0.95 73%
rockfish 12.5 1.09 66%
top round steak 10.4 2.09 56%
roast beef 10.2 2.19 38%
white fish 12.4 1.08 70%
porterhouse steak (fat trimmed) 11.6 1.45 50%
lamb shank 10.5 1.96 48%
pollock 12.2 1.11 69%
pork (lean) 9.9 2.09 44%
spirulina 13.6 0.26 70%
roast pork 9.9 1.99 41%
pork ribs 9.6 2.16 39%
starfish 11.7 1.15 61%
clam 11.0 1.42 73%
sardine 9.6 2.08 38%
pork loin 9.8 1.93 41%
flounder 12.0 0.86 57%
crayfish 12.0 0.82 67%
herring 9.0 2.17 36%
haddock 11.2 1.16 71%
whiting 11.2 1.16 66%
chicken drumstick 10.4 1.49 47%
turkey heart 9.7 1.74 47%
lamb (lean) 10.3 1.44 43%
beef tripe 11.1 1.03 55%
lard -6.0 9.02 0%
shrimp 10.7 1.19 69%
elk 9.1 1.93 44%
beef tallow -6.1 9.02 0%
perch 11.0 0.96 62%
duck fat -5.8 8.82 0%
seaweed (laver) 12.2 0.35 80%
caviar 7.3 2.64 33%
coconut oil -6.2 8.92 0%
shea nut oil -6.0 8.84 0%
grapeseed oil -6.0 8.84 0%
hazelnut oil -6.0 8.84 0%
lamb lungs 10.6 0.95 58%
cream cheese (low fat) 10.4 1.05 76%
walnut oil -6.2 8.84 0%
almond oil -6.2 8.84 0%
soybean oil -6.2 8.84 0%
peanut oil -6.2 8.84 0%
lamb chop 7.5 2.34 42%
lamb sweetbread 9.4 1.44 43%
peanut butter -0.2 5.90 18%
palm kernel oil -6.2 8.62 0%
watercress 11.7 0.11 65%
turkey 7.9 1.89 50%
beef rib eye steak 6.6 2.48 33%
orange roughy 9.4 1.05 70%
trout 3.5 3.82 45%
mussel 9.6 0.86 63%
beef brisket 6.2 2.44 37%
cheddar 7.7 1.73 48%
beef shortribs 5.1 2.95 33%
gruyere cheese 2.5 4.13 22%
sirloin steak 6.1 2.43 36%
pili nuts -4.1 7.19 7%
turkey 8.8 1.12 63%
sunflower seeds -0.5 5.46 15%
beef brisket 5.1 2.80 33%

macronutrients

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

protein

Tom’s protein intake is 0.88g/kg LBM or 76g/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 Tom’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 35
RDI/sedentary 11% 0.8 69
typical 16% 1.2 104
strength athlete 24% 1.8 156
maximum 35% 2.7 278
Tom 12% 0.88 76

macro targets

Tom should consume at least 156g of protein per day.

Tom’s fat intake should range between 35 and 196g/day.

Tom’s maximum recommended carbohydrate intake is 164g per day given his goal of athletic performance.

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) 156 278
fat (g) 35 196
carbs (g) 0 164
energy (calories) 1759 2714

Tom’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

Tom’s food diary indicates he is eating 2498 calories per day with an insulin load of 281g/day and with 45% insulinogenic calories. His basal metabolic rate (BMR) is 2467 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 Tom’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
Tom 45% 281 238

daily nutrient score

The chart below shows a comparison of the nutrient density of Tom’s food log based on the harder to find 50% of the essential nutrients. Tom’s most nutrient dense day is October 30 2017 while his least nutrient-dense day is October 29 2017.

best and worst days

Tom’s food diary for the best and worst days are shown below for comparison. Tom 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)
blueberry banana smoothie (TB12) 317
salmon burger with avocado (TB12) 789
potato and broccoli frittata (TB12) 698
green risotto with lemon cream (TB12) 632
blackberry acai smoothie (TB12) 108

Worst Day

food name energy (kcal)
green juice (TB12) 327
pasta with creamy sauce (TB12) 755
green apple smoothie (TB12) 252
orange coconut smoothie (TB12) 588
avocado ice cream (TB12) 529

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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