Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Tien 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 Tien’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (excluding supplements).

supplements

The supplements listed below will provide Tien 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
1.1
Zinc : Copper
14.5
Potassium : Sodium
0.3
Calcium : Magnesium
9.4
Iron : Copper
25.2
Calcium : Phosphorus
1.7

other considerations

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

  • Thiamin (B1)
  • Niacin (B3)
  • Vitamin B-6
  • Folate
  • Vitamin B-12
  • Magnesium
  • Zinc
  • Copper
  • 18:3 n-3 c
  • Vitamin A

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 14%
Magnesium 16%
Thiamin (B1) 17%
Potassium 18%
Phosphorus 39%
Manganese 40%
Sodium 49%
Vitamin B6 52%
Riboflavin (B2) 54%
Folate 60%
Niacin (B3) 64%
Vitamin E 64%
Zinc 67%

optimal foods for you

The foods listed below will provide Tien 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
spinach 16.0 0.23 49%
watercress 15.1 0.11 65%
coriander 14.7 0.23 30%
basil 14.6 0.23 47%
asparagus 14.0 0.22 50%
amaranth leaves 13.5 0.21 86%
chicory greens 13.0 0.23 23%
beet greens 12.7 0.22 35%
seaweed (laver) 12.3 0.35 80%
lettuce 12.1 0.15 50%
dill (fresh) 12.1 0.43 59%
chinese cabbage 11.7 0.12 54%
chard 11.7 0.19 51%
white mushroom 11.5 0.22 65%
portabella mushrooms 11.5 0.29 55%
endive 11.0 0.17 7%
mustard greens 10.7 0.27 36%
okra 10.4 0.22 50%
chives 10.5 0.30 48%
zucchini 10.3 0.17 40%
broccoli 10.3 0.35 50%
shiitake mushroom 10.2 0.39 58%
arugula 9.9 0.25 45%
parsley 10.0 0.36 48%
wheat bran 11.3 2.16 38%
banana pepper 9.2 0.27 36%
celery 9.1 0.18 50%
yeast extract spread 10.5 1.85 59%
turnip greens 8.7 0.29 44%
summer squash 8.5 0.19 45%
radicchio 8.4 0.23 68%
escarole 8.4 0.19 24%
cauliflower 8.2 0.25 50%
seaweed (wakame) 8.1 0.45 79%
spirulina 7.9 0.26 70%
kale 7.9 0.28 60%
red peppers 7.9 0.31 40%
chicken liver 9.0 1.72 50%
mung beans 7.5 0.19 74%
brussel sprouts 7.3 0.42 50%
alfalfa 7.1 0.23 19%
pumpkin 7.0 0.20 76%
beef liver 8.3 1.75 60%
tarragon 9.3 2.95 62%
butternut squash 7.1 0.45 75%
cabbage 6.9 0.23 55%
halibut 7.4 1.11 66%
onions 6.6 0.32 65%
radishes 6.5 0.16 43%
artichokes 6.6 0.47 49%
veal liver 7.8 1.92 55%
sauerkraut 6.2 0.19 39%
collards 6.3 0.33 37%
paprika 8.4 2.82 27%
eggplant 6.2 0.25 35%
snap beans 6.1 0.15 58%
winter squash 6.2 0.40 69%
pinto beans 6.1 0.22 83%
cucumber 6.0 0.12 40%
pickles 6.0 0.12 40%
red cabbage 6.1 0.29 55%
turkey liver 7.3 1.89 47%
jalapeno peppers 5.9 0.27 37%
lamb kidney 6.5 1.12 52%
lamb liver 6.7 1.68 48%
salmon 6.5 1.56 52%
fish roe 6.3 1.43 47%
peas 5.4 0.42 65%
celeriac 5.4 0.42 72%
chayote 5.1 0.24 41%
turnips 5.0 0.21 51%
seaweed (kelp) 4.9 0.43 77%
marjoram 6.6 2.71 31%
pollock 5.2 1.11 69%
coconut water 4.3 0.19 66%
carrots 4.5 0.41 64%
pork liver 5.4 1.65 59%
sturgeon 5.1 1.35 49%
lemongrass 4.7 0.99 93%
thyme 6.2 2.76 34%
beets 4.1 0.43 70%
sage 6.4 3.15 26%
rockfish 4.6 1.09 66%
rhubarb 3.7 0.21 55%
haddock 4.3 1.16 71%
veal 4.6 1.51 65%
cloves 5.4 2.74 35%
kefir (low fat) 3.4 0.41 64%
trout 4.5 1.68 45%
flounder 3.8 0.86 57%
cod 5.5 2.90 71%
leeks 3.5 0.61 83%
soybeans (sprouted) 3.6 0.81 49%
chicken breast 4.1 1.48 60%
white fish 3.8 1.08 70%
saffron 5.5 3.10 75%
edamame 3.6 1.21 41%
beef kidney 3.9 1.57 52%
oat bran 4.5 2.46 65%
blackberries 2.7 0.43 27%

macronutrients

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

protein

Tien’s protein intake is 2.57g/kg LBM or 140g/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 Tien’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 22
RDI/sedentary 11% 0.8 44
typical 16% 1.2 66
strength athlete 24% 1.8 98
maximum 35% 2.7 192
Tien 26% 2.57 140

macro targets

Based on Tien’s current body fat he could theoretically run at an energy deficit of 518 calories per day without risk of losing excessive lean body mass.

Hence, he should not target a rate of fat loss of more than 0.47 kg (1.04 lbs) per week or an energy intake of less than 1186 calories per day.

This would represent a 30% energy deficit. He is also targeting a minimum deficit of 15%, hence he should try to not consume more than 1448 calories per day. Tien should target a minimum protein intake of 98 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Tien should consume at least 98g of protein per day.

Tien’s fat intake should range between 22 and 105g/day.

Tien’s maximum recommended carbohydrate intake is 103g 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) 98 192
fat (g) 22 105
carbs (g) 0 103
energy (calories) 1186 1448

Tien’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

Tien’s food diary indicates he is eating 2202 calories per day with an insulin load of 186g/day and with 34% insulinogenic calories. His basal metabolic rate (BMR) is 1704 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 Tien’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
Tien 34% 186 107

daily nutrient score

The chart below shows a comparison of the nutrient density of Tien’s food log based on the harder to find 50% of the essential nutrients. Tien’s most nutrient dense day is June 15 2018 while his least nutrient-dense day is June 12 2018.

best and worst days

Tien’s food diary for the best and worst days are shown below for comparison. Tien 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)
Kirkland Signature, Organic Virgin Coconut Oil 93
President's Choice, Extra Virgin Olive Oil 80
Kirkland Signature, Almonds, Whole 86
Wholly Guacamole, Organic, Minis 120
Fresh Attitude, Baby Romaine Mix 15
Pinty's, Chicken Breast Filets 179
Broccoli, Cooked From Fresh 35
Walnuts 131
Beef, Loin, Strip Loin, New York Steak, Boneless, Lean and Fat, 3mm, 1/8" Trim, Cooked, Broiled 635
Chosen Foods, 100% Avocado Oil 130
MusclePharm, Combat, Protein Powder, Chocolate Milk 74
Organika, Enhanced Collagen 71
Kale, Raw 32
Blueberries, Wild, Frozen 36
Organika, Spirulina 20

Worst Day

food name energy (kcal)
Kirkland Signature, Organic Ground Beef 85% Lean 429
Lundberg, rice, Wild Blend, dry 231
Red Bell Peppers, Raw 31
Kirkland Signature, Basil Pesto 330
Flax for Nutrition, Cold Milled Golden Roasted Flax Seed 167
Bob Evans, Broccoli, Steamed 35
Kirkland Signature, Almonds, Whole 173
MusclePharm, Combat, Protein Powder, Chocolate Milk 74
Organika, Enhanced Collagen 71
Kirkland Signature,Whole Blueberries Frozen 57
Fresh Attitude, Baby Spinach 10
President's Choice, Extra Virgin Olive Oil 160
Pinty's, Chicken Breast Filets 179
Kirkland Signature, Shredded Cheese, Tex Mex 110
Burnbrae Farms, Free Run Large Eggs 70
Butter, Unsalted 36

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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