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

supplements

The supplements listed below will provide Ron 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
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 nutrients that Ron’s diet is not providing in large quantities. The table below shows the nutrients that Ron is not achieving more than 300% of the DRI and that are not contraindicated by the nutrient ratios above.

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).

food name nutrient density energy density insulin load
endive 8.8 0.17 7%
alfalfa 7.3 0.23 19%
cod liver oil -0.4 9.02 0%
olives -2.4 1.45 3%
avocado 0.1 1.60 8%
liver sausage 3.2 3.31 13%
chicory greens 6.8 0.23 23%
escarole 7.1 0.19 24%
duck fat -2.3 8.82 0%
coriander 9.5 0.23 30%
cream -2.0 3.40 6%
sunflower oil -2.6 8.84 0%
shea nut oil -2.6 8.84 0%
grapeseed oil -2.6 8.84 0%
hazelnut oil -2.6 8.84 0%
lard -2.5 9.02 0%
palm kernel oil -2.7 8.62 0%
peanut oil -2.7 8.84 0%
walnut oil -2.7 8.84 0%
almond oil -2.7 8.84 0%
soybean oil -2.7 8.84 0%
beef tallow -2.7 9.02 0%
coconut oil -2.7 8.92 0%
mayonnaise -2.5 7.17 2%
butter -2.7 7.18 2%
lamb -1.8 6.39 5%
curry powder 1.4 3.25 13%
fish liver -0.6 4.24 9%
coconut milk -2.0 2.30 9%
mackerel 0.9 3.05 14%
coconut cream -2.0 3.30 8%
macadamia nuts -1.7 7.18 6%
corn bran -1.0 2.24 12%
pecans -1.8 6.91 6%
pili nuts -1.7 7.19 7%
bologna -1.2 3.10 11%
liverwurst 1.4 3.26 16%
coconut meat -2.0 3.54 10%
flax seed -0.6 5.34 12%
sesame seeds -1.1 6.31 10%
sweetbread -1.5 3.18 12%
bacon -1.8 4.17 11%
egg yolk 1.6 2.75 18%
Italian dressing -2.4 2.92 11%
sunflower seeds 0.9 5.46 15%
sour cream -2.0 1.98 13%
brazil nuts -2.0 6.59 9%
cream cheese -2.2 3.50 11%
regular french dressing -2.4 4.59 10%
liver pate 0.1 3.19 16%
hazelnuts -1.8 6.29 10%
thousand island dressing -1.7 3.79 13%
french dressing -2.6 4.57 10%
blood sausage -1.2 3.79 14%
pepperoni -1.4 5.04 13%
pine nuts -1.5 6.73 11%
bratwurst -0.7 3.33 16%
paprika 4.5 2.82 27%
kielbasa -1.5 3.25 15%
knackwurst -1.3 3.07 16%
pork ribs -0.4 3.61 18%
walnuts -1.8 6.19 13%
beef brains 0.7 1.51 22%
mayonnaise, imitation -2.7 4.82 13%
frankfurter -1.6 2.90 17%
beet greens 6.8 0.22 35%
duck -0.9 3.37 18%
poppy seeds -0.7 5.25 17%
chorizo -0.8 4.55 17%
salami -0.8 3.78 18%
beef sausage -1.2 3.32 18%
meatballs -1.0 2.86 19%
sage 3.1 3.15 26%
headcheese -0.8 1.57 20%
almonds -1.6 6.07 15%
pork sausage -0.6 3.25 20%
almond butter -1.6 6.14 16%
lamb rib -0.9 3.61 19%
limburger cheese -1.2 3.27 19%
brie -1.3 3.34 19%
peanut butter -0.8 5.90 18%
peanuts -1.0 5.99 18%
camembert -0.9 3.00 21%
feta cheese -0.4 2.64 22%
butternuts -1.8 6.12 17%
pumpkin seeds -0.8 5.59 19%
lamb brains 1.3 1.54 27%
mayonnaise type dressing -2.6 2.50 19%
goat cheese -1.3 2.64 21%
blue cheese -1.1 3.53 21%
blackberries 0.6 0.43 27%
sesame butter -0.2 5.86 21%
cheddar cheese -1.7 4.10 20%
monterey cheese -1.8 3.73 21%
whole egg 2.0 1.43 30%
caraway seed 1.3 3.33 27%
muenster cheese -2.0 3.68 21%
colby -1.9 3.94 21%
marjoram 2.8 2.71 31%
ham 1.2 1.49 29%

macronutrients

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

protein

Ron’s protein intake is 0.74g/kg LBM or 50g/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 Ron’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 27
RDI/sedentary 11% 0.8 54
typical 16% 1.2 82
strength athlete 24% 1.8 122
maximum 35% 2.7 76
Ron 14% 0.74 50

macro targets

Ron should consume at least 54g of protein per day.

Ron’s fat intake should range between 171 and 201g/day.

Ron’s maximum recommended carbohydrate intake is 45g per day given his goal of therapeutic 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) 54 76
fat (g) 171 201
carbs (g) 0 45
energy (calories) 1755 2023

Ron’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

Ron’s food diary indicates he is eating 1377 calories per day with an insulin load of 50g/day and with 15% insulinogenic calories. His basal metabolic rate (BMR) is 2023 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 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 24% 150 69
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 October 10 2017 while his least nutrient-dense day is September 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.

Best Day

food name energy (kcal)
dilled salmon and fresh asparagus (Ron Rosedale) 1113

Worst Day

food name energy (kcal)
hard boiled eggs and swiss chard (Ron Rosedale) 527
chicken salad (Ron Rosedale) 1209

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

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