Nutrition Fingerprint

recommended approach

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

approach average glucose (mg/dL) average glucose (mmol/L) selected
therapeutic ketosis > 140 > 7.8
diabetes management 108 to 140 6.8 to 7.8
weight loss & blood sugar control 100 to 108 5.4 to 6.0
weight loss < 97 < 5.4
most nutrient dense < 97 < 5.4
nutrient dense maintenance < 97 < 5.4
lean bulking < 97 < 5.4
athletic performance < 97 < 5.4

micronutrient profile

The chart below shows the micronutrients provided by Ron’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Ron with the nutrients that he is not getting enough of 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 micronutrient ratios in your diet. The Nutrient Optimiser uses the micronutrient ratios as a safety check to make sure that you’re emphasising foods or meals that might worsen these micronutrient imbalances. For more details about micronutrient ratios check out article.

Omega-6 : Omega-3
2.2
Zinc : Copper
2.9
Potassium : Sodium
2.3
Calcium : Magnesium
1.0
Iron : Copper
4.1
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Ron’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Sodium 15%
Calcium 28%
Zinc 35%
Potassium 38%
Vitamin D 40%
Thiamin (B1) 52%
Magnesium 55%
Panto Acid (B5) 55%
Riboflavin (B2) 61%
Phosphorus 62%
Niacin (B3) 67%
Iron 72%
Folate 78%

optimal foods for you

The foods listed below will provide Ron with the nutrients that he is currently not getting in large amounts while also aligning with his goal of therapeutic ketosis . The foods are ranked in descending order of priority (from the top of the page to the bottom).

Animal based foods

food name nutrient density energy density insulin load
liver sausage 407.9 3.31 13%
lamb -1151.8 6.39 5%
cream cheese -150.1 3.50 11%
cream -2119.4 3.40 6%
sweetbread -515.0 3.18 12%
bologna -786.9 3.10 11%
sour cream -1164.4 1.98 13%
liverwurst 10.3 3.26 16%
butter -3181.6 7.18 2%
liver pate -67.3 3.19 16%
blood sausage -648.6 3.79 14%
knackwurst -387.1 3.07 16%
pepperoni -820.8 5.04 13%
frankfurter -316.8 2.90 17%
bratwurst -344.7 3.33 16%
egg yolk -42.2 2.75 18%
beef sausage -245.5 3.32 18%
salami -149.6 3.78 18%
pork ribs -343.7 3.61 18%
headcheese -112.7 1.57 20%
chorizo -359.3 4.55 17%
brie -104.6 3.34 19%
meatballs -377.6 2.86 19%
pork sausage -104.5 3.25 20%
duck -705.1 3.37 18%
beef brains -68.0 1.51 22%
camembert -85.3 3.00 21%
lamb rib -462.7 3.61 19%
limburger cheese -681.9 3.27 19%
monterey cheese -142.0 3.73 21%
muenster cheese -155.4 3.68 21%
goat cheese -140.5 2.64 21%
cheddar cheese -248.7 4.10 20%
feta cheese -50.2 2.64 22%
blue cheese -113.6 3.53 21%
colby -152.2 3.94 21%
swiss cheese -135.3 3.93 22%
gruyere cheese -139.3 4.13 22%
edam cheese -215.8 3.57 23%
kielbasa -2632.5 3.25 15%
gouda cheese -217.3 3.56 24%
lamb brains -35.8 1.54 27%
bacon -3986.8 4.17 11%
t-bone steak -253.2 2.94 26%
ricotta -471.1 1.74 27%
sour cream (light) -666.2 1.36 26%
turkey -46.5 2.21 28%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 9.0 3.05 14%

Plant based foods

food name nutrient density energy density insulin load
olives -10.9 1.45 3%
endive 30.6 0.17 7%
avocado -322.3 1.60 8%
corn bran -280.7 2.24 12%
coconut meat -663.5 3.54 10%
coconut milk -1348.0 2.30 9%
hazelnuts -370.4 6.29 10%
flax seed -387.4 5.34 12%
pecans -1563.9 6.91 6%
coconut cream -1974.2 3.30 8%
macadamia nuts -1807.9 7.18 6%
pili nuts -1676.0 7.19 7%
alfalfa 56.8 0.23 19%
sesame seeds -1209.1 6.31 10%
sunflower seeds -423.7 5.46 15%
brazil nuts -1959.0 6.59 9%
pine nuts -1695.0 6.73 11%
chicory greens 37.4 0.23 23%
peanut butter -155.4 5.90 18%
escarole 132.8 0.19 24%
walnuts -1840.4 6.19 13%
sesame butter -47.5 5.86 21%
pumpkin seeds -878.5 5.59 19%
almonds -1998.7 6.07 15%
butternuts -1547.3 6.12 17%
blackberries -11.8 0.43 27%
peanuts -1538.2 5.99 18%

macronutrients

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

protein

Ron’s protein intake is 0.7g/kg LBM or 50g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted minimum 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.

The table below shows how Ron’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 27
RDI/sedentary ~11% 0.8 54
typical ~16% 1.2 82
minimum nutrient optimiser ~24% 1.8 55
Ron 14% 0.74 50

macro targets

While Ron’s primary focus should be on nutrient density, the table below shows the macro ranges required to achieve a reasonable level of nutrition. These ranges can be entered in Cronometer as a guide.

macros lower limit upper limit
protein (g) 55 75
fat (g) 170 180
carbs (g) 0 45
energy (calories) 2000

Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.

net carbs, insulin load, insulinogenic calories

Ron’s food diary indicates he is eating 1377 calories per day with an insulin load of 50g/day and with 15% insulinogenic calories.

Insulin load is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet can compromise nutrient density.

The table below shows the % insulinogenic and insulin load (based on Ron’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 29% 165 73
LCHF 25% 156 63
therapeutic keto 15% 94 31
Ron 15% 50 22

daily nutrient score

The chart below shows a comparison of the nutrient density of Ron’s food log based on the harder to find 50% of the essential nutrients. Ron’s most nutrient dense day is July 10 2017 while his least nutrient-dense day is August 10 2017.

best and worst days

Ron’s food diary for the best and worst days are shown below for comparison. Ron should try to eat more of the foods towards the top and less of the ones towards the bottom of these tables.

Note: If you don't see worst and best days please upload your servings.csv file from Cronometer. Cronometer API doesn't allow individual foods to be imported.

Best Day

food name energy (kcal)
tuna salad (Ron Rosedale) 422
eggs "benefit" (Ron Rosedale) 289
salmon salad (Ron Rosedale) 689

Worst Day

food name energy (kcal)
smoothie with almonds (Ron Rosedale) 695
baked halibut with green beans (Ron Rosedale) 787

diet log analysis

How much protein will maximise satiety?

How much fat will maximise satiety?

Should you eat more or less carbs?

How many net carbs will maximise satiety?

How much fiber will maximise satiety?

What macros contribute the most to you overeating?

How much sugar should you eat to lose weight?

Which days of the week are best/worst for you?

Does water consumption improve weight management?

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes