Full Nutrient Optimiser Report

recommended approach

The food and meals lists in this report have been tailored to help Steve get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of blood sugar management with a low insulin load diet and being .

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

The Nutrient Optimiser Score for Steve’s food log is 37%. For comparison, the lowest Nutrient Score to date is 0% while the highest is 80%.

Check out where you sit on the Nutrient Optimiser Leaderboard.

supplements

The supplements listed below will provide Steve 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 Steve’s diet.

Omega-6 : Omega-3
6.8
Zinc : Copper
12.2
Potassium : Sodium
1.0
Calcium : Magnesium
3.4
Iron : Copper
10.1
Calcium : Phosphorus
0.6

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 44%
Manganese 51%
Magnesium 65%
Potassium 74%
Thiamin (B1) 88%
Calcium 112%
Zinc 120%
Panto Acid (B5) 129%
Folate 143%
Phosphorus 147%
Copper 148%
Iron 149%
Riboflavin (B2) 169%

optimal foods for you

The foods listed below will provide Steve with the nutrients that he is currently not getting in large amounts while also aligning with his goal of nutritional 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 11.3 0.17 7%
chicory greens 11.7 0.23 23%
coriander 12.1 0.23 30%
escarole 9.6 0.19 24%
alfalfa 8.2 0.23 19%
beet greens 10.3 0.22 35%
spinach 12.1 0.23 49%
basil 11.3 0.23 47%
zucchini 8.3 0.17 40%
arugula 9.3 0.25 45%
curry powder 3.0 3.25 13%
asparagus 10.0 0.22 50%
avocado 0.5 1.60 8%
mustard greens 6.6 0.27 36%
chives 9.1 0.30 48%
cucumber 6.9 0.12 40%
pickles 6.9 0.12 40%
lettuce 9.1 0.15 50%
banana pepper 5.6 0.27 36%
eggplant 5.2 0.25 35%
wheat bran 7.1 2.16 38%
portabella mushrooms 9.9 0.29 55%
yeast extract spread 11.7 1.85 59%
parsley 8.2 0.36 48%
paprika 4.4 2.82 27%
watercress 11.9 0.11 65%
chard 8.5 0.19 51%
olives -2.5 1.45 3%
mackerel 1.0 3.05 14%
jalapeno peppers 5.1 0.27 37%
marjoram 4.8 2.71 31%
liver sausage 0.7 3.31 13%
okra 8.0 0.22 50%
summer squash 6.7 0.19 45%
sweetbread 0.2 3.18 12%
blackberries 2.4 0.43 27%
dill (fresh) 9.9 0.43 59%
sauerkraut 5.0 0.19 39%
flax seed 1.2 5.34 12%
fish liver -0.1 4.24 9%
radishes 5.8 0.16 43%
celery 7.5 0.18 50%
sage 3.5 3.15 26%
chayote 5.3 0.24 41%
cauliflower 7.5 0.25 50%
turnip greens 6.0 0.29 44%
broccoli 7.4 0.35 50%
Chinese cabbage 8.1 0.12 54%
coconut milk -1.8 2.30 9%
sunflower seeds 1.2 5.46 15%
lamb liver 7.2 1.68 48%
egg yolk 0.5 2.75 18%
thyme 4.2 2.76 34%
cream -2.4 3.40 6%
corn bran -1.6 2.24 12%
cod liver oil -0.9 9.02 0%
red peppers 4.1 0.31 40%
collards 3.2 0.33 37%
poppy seeds 1.0 5.25 17%
white mushroom 9.9 0.22 65%
liverwurst -0.2 3.26 16%
coconut cream -2.1 3.30 8%
hazelnuts -0.1 6.29 10%
caviar 3.4 2.64 33%
raspberries 1.4 0.52 30%
turkey liver 6.2 1.89 47%
brazil nuts -0.4 6.59 9%
sesame seeds -0.4 6.31 10%
pili nuts -0.8 7.19 7%
artichokes 5.9 0.47 49%
coconut meat -2.0 3.54 10%
bologna -1.9 3.10 11%
cloves 3.6 2.74 35%
caraway seed 1.9 3.33 27%
shiitake mushroom 7.7 0.39 58%
pumpkin seeds 1.2 5.59 19%
sour cream -2.3 1.98 13%
pecans -1.4 6.91 6%
beef brains -0.6 1.51 22%
chicken liver 6.1 1.72 50%
whole egg 1.2 1.43 30%
macadamia nuts -1.5 7.18 6%
lamb brains 0.5 1.54 27%
mayonnaise -2.5 7.17 2%
edamame 3.7 1.21 41%
pine nuts -0.5 6.73 11%
lamb -2.5 6.39 5%
liver pate -1.3 3.19 16%
Italian dressing -3.0 2.92 11%
Brussel sprouts 5.0 0.42 50%
headcheese -1.5 1.57 20%
grapeseed oil -2.6 8.84 0%
hazelnut oil -2.6 8.84 0%
sunflower oil -2.6 8.84 0%
shea nut oil -2.6 8.84 0%
duck fat -2.6 8.82 0%
cream cheese -2.6 3.50 11%
walnuts -0.8 6.19 13%
thousand island dressing -2.2 3.79 13%
bacon -2.5 4.17 11%

macronutrients

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

protein

Steve’s protein intake is 2.09g/kg LBM or 125g/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 Steve’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 24
RDI/sedentary 11% 0.8 48
typical 16% 1.2 72
strength athlete 24% 1.8 108
maximum 35% 2.7 193
Steve 22% 2.09 125

macro targets

Steve should consume at least 108g of protein per day.

Steve’s fat intake should range between 24 and 132g/day.

Steve’s maximum recommended carbohydrate intake is 48g per day given his goal of nutritional 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) 108 193
fat (g) 24 132
carbs (g) 0 48
energy (calories) 1140 1833

Steve’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

Steve’s food diary indicates he is eating 2280 calories per day with an insulin load of 98g/day and with 17% insulinogenic calories. His basal metabolic rate (BMR) is 1833 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 Steve’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
Steve 17% 98 28

daily nutrient score

The chart below shows a comparison of the nutrient density of Steve’s food log based on the harder to find 50% of the essential nutrients. Steve’s most nutrient dense day is March 08 2018 while his least nutrient-dense day is May 08 2018.

best and worst days

Steve’s food diary for the best and worst days are shown below for comparison. Steve 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)
greek salad with chicken 772
tuna salad on bed of tomato and cucumber slices 590
turkey/cheese/pickle roll ups 527
caesar salad with steak 506
grilled chicken salad 612

Worst Day

food name energy (kcal)
buffalo style chicken salad 633
chicken/swiss roll ups w/sauteed spinach & cauliflower pilaf 947
roast beef with horseradish cream sauce 748

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes for Steve’s goal