Nutrition Fingerprint

recommended approach

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

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

supplements

The supplements listed below will provide Joel 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
2.9
Zinc : Copper
2.6
Potassium : Sodium
7.0
Calcium : Magnesium
2.0
Iron : Copper
6.3
Calcium : Phosphorus
0.9

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin B12 0%
Vitamin D 8%
Sodium 24%
Selenium 59%
Zinc 78%
Niacin (B3) 84%
Methionine 95%
Leucine 118%
Riboflavin (B2) 122%
Panto Acid (B5) 123%
Lysine 128%
Phosphorus 129%
Thiamin (B1) 132%

optimal foods for you

The foods listed below will provide Joel with the nutrients that he is currently not getting in large amounts while also aligning with his goal of nutrient dense maintenance. 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 16.7 1.68 48%
lamb kidney 17.2 1.12 52%
chicken liver 16.0 1.72 50%
pork liver 16.3 1.65 59%
veal liver 15.4 1.92 55%
beef kidney 15.4 1.57 52%
turkey liver 14.8 1.89 47%
beef liver 15.5 1.75 60%
fish roe 12.6 1.43 47%
turkey heart 12.0 1.74 47%
salmon 12.3 1.56 52%
trout 11.0 1.68 45%
tuna 11.2 1.84 52%
lamb heart 10.9 1.61 48%
pork chops 11.0 1.74 54%
sturgeon 10.7 1.35 49%
anchovy 9.9 2.10 44%
halibut 11.7 1.11 66%
crab 12.1 0.83 71%
cod 10.3 2.90 71%
bison 10.2 1.71 53%
ground pork 9.8 1.85 54%
pork shoulder 10.1 1.62 56%
lobster 11.4 0.89 71%
smelt 7.7 3.86 45%
chicken breast 10.2 1.48 60%
sardine 8.4 2.08 38%
rockfish 10.7 1.09 66%
octopus 10.5 1.64 71%
herring 8.1 2.17 36%
beef roast 9.1 1.78 48%
spirulina 11.4 0.26 70%
beef heart 9.2 1.79 52%
caviar 7.5 2.64 33%
veal 10.0 1.51 65%
sirloin steak (lean) 9.2 1.77 57%
rib eye fillet 8.4 1.99 45%
pollock 10.3 1.11 69%
pork ribs 7.9 2.16 39%
leg ham 9.2 1.65 56%
roast pork 8.1 1.99 41%
flounder 9.7 0.86 57%
pork loin 8.0 1.93 41%
ground beef (lean) 9.3 1.44 60%
starfish 9.6 1.15 61%
chuck steak 8.4 1.94 51%
yeast extract spread 8.9 1.85 59%
portabella mushrooms 9.7 0.29 55%
crayfish 9.9 0.82 67%
white mushroom 10.2 0.22 65%
roast beef 7.2 2.19 38%
porterhouse steak (fat trimmed) 8.2 1.45 50%
pork (lean) 7.4 2.09 44%
alfalfa 7.3 0.23 19%
mussel 9.2 0.86 63%
cod liver oil -0.2 9.02 0%
lamb (lean) 7.7 1.44 43%
watercress 9.8 0.11 65%
lean pastrami 9.5 0.95 73%
whiting 8.9 1.16 66%
perch 8.9 0.96 62%
turkey gizzard 8.1 1.55 57%
chicken drumstick 7.6 1.49 47%
veal loin 7.4 1.75 48%
oysters 8.5 1.02 59%
lamb lungs 8.5 0.95 58%
welk 8.5 2.75 82%
haddock 8.9 1.16 71%
liver sausage 4.1 3.31 13%
clam 8.8 1.42 73%
lamb brains 6.1 1.54 27%
turkey 7.2 1.89 50%
white fish 8.7 1.08 70%
seaweed (laver) 9.8 0.35 80%
shrimp 8.4 1.19 69%
top round steak 7.0 2.09 56%
asparagus 8.0 0.22 50%
wheat bran 5.9 2.16 38%
elk 6.3 1.93 44%
trout 5.0 3.82 45%
mackerel 3.7 3.05 14%
beef rib eye steak 5.2 2.48 33%
lamb shank 6.3 1.96 48%
egg white 8.7 0.52 74%
lamb sweetbread 6.2 1.44 43%
roast ham 5.8 1.78 41%
whole egg 5.3 1.43 30%
shiitake mushroom 7.6 0.39 58%
turkey 7.3 1.12 63%
ground turkey 4.4 2.58 30%
beef tripe 6.9 1.03 55%
endive 4.9 0.17 7%
spinach 7.1 0.23 49%
lamb chop 5.0 2.34 42%
liverwurst 2.8 3.26 16%
orange roughy 7.2 1.05 70%
sirloin steak 4.2 2.43 36%
sunflower oil -2.5 8.84 0%
beef brisket 4.2 2.44 37%
brazil nuts -0.4 6.59 9%

macronutrients

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

protein

Joel’s protein intake is 0.91g/kg LBM or 51g/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 Joel’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 45
typical 16% 1.2 67
strength athlete 24% 1.8 101
maximum 35% 2.7 195
Joel 12% 0.91 51

macro targets

Joel should consume at least 101g of protein per day.

Joel’s fat intake should range between 22 and 128g/day.

Joel’s maximum recommended carbohydrate intake is 106g per day given his goal of nutrient dense maintenance.

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) 101 195
fat (g) 22 128
carbs (g) 0 106
energy (calories) 1089 1772

Joel’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

Joel’s food diary indicates he is eating 1701 calories per day with an insulin load of 270g/day and with 64% insulinogenic calories. His basal metabolic rate (BMR) is 1738 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 Joel’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
Joel 64% 270 242

daily nutrient score

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

best and worst days

Joel’s food diary for the best and worst days are shown below for comparison. Joel 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)
high cruciferous juice (Joel Fuhrman) 188
high cruciferous juice (Joel Fuhrman) 188
Apple Bok Choy Salad (Joel Furhman) 829
tropical fruit salad (Joel Furhman) 177
refreshing sunrise juice (Joel Fuhrman) 208

Worst Day

food name energy (kcal)
brocolli lentil soup (Joel Fuhrman) 211
Cinnamon Fruit Oatmeal (Joel Furhman) 598
walnut pear green salad (Joel Fuhrman) 262
chunky sweet potato stew (Joel Fuhrman) 224
wild berry hot breakfast (Joel Furhman) 398
broccoli and spinach micro salad (Joel Fuhrman) 580

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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