Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Bruno 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
19.9
Zinc : Copper
3.1
Potassium : Sodium
3.4
Calcium : Magnesium
0.9
Iron : Copper
3.8
Calcium : Phosphorus
0.4

other considerations

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

  • Zinc
  • Magnesium
  • Selenium
  • Folate
  • Vitamin B-12
  • Vitamin B-6
  • Riboflavin (B2)
  • Vitamin D
  • Vitamin A
  • Vitamin C
  • Vitamin E
  • Thiamin (B1)
  • Niacin (B3)
  • Pantothenic acid (B5)
  • Cystine
  • 18:3 n-3 c

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 22%
Vitamin D 25%
Niacin (B3) 55%
Calcium 76%
Omega-3 77%
Potassium 81%
Zinc 110%
Thiamin (B1) 119%
Panto Acid (B5) 121%
Vitamin B12 137%
Vitamin B6 143%
Phosphorus 146%
Magnesium 177%

optimal foods for you

The foods listed below will provide Bruno 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 4.2 0.17 7%
cod liver oil 1.9 9.02 0%
mackerel 4.8 3.05 14%
avocado 0.7 1.60 8%
olives -2.4 1.45 3%
liver sausage 3.0 3.31 13%
duck fat -2.3 8.82 0%
mayonnaise -1.9 7.17 2%
sunflower oil -2.5 8.84 0%
shea nut oil -2.5 8.84 0%
grapeseed oil -2.5 8.84 0%
hazelnut oil -2.5 8.84 0%
lard -2.4 9.02 0%
palm kernel oil -2.7 8.62 0%
butter -2.3 7.18 2%
alfalfa 3.8 0.23 19%
walnut oil -2.7 8.84 0%
peanut oil -2.7 8.84 0%
almond oil -2.7 8.84 0%
soybean oil -2.7 8.84 0%
coconut oil -2.6 8.92 0%
beef tallow -2.6 9.02 0%
fish liver -0.4 4.24 9%
lamb -1.9 6.39 5%
beef brains 4.6 1.51 22%
coconut milk -2.2 2.30 9%
chicory greens 4.5 0.23 23%
macadamia nuts -1.7 7.18 6%
bologna -0.9 3.10 11%
pecans -1.8 6.91 6%
coconut cream -2.2 3.30 8%
corn bran -1.1 2.24 12%
bacon -1.0 4.17 11%
pili nuts -1.8 7.19 7%
liverwurst 1.4 3.26 16%
egg yolk 2.0 2.75 18%
walnuts 0.8 6.19 13%
sweetbread -1.3 3.18 12%
coconut meat -2.2 3.54 10%
curry powder -0.5 3.25 13%
flax seed -0.6 5.34 12%
sunflower seeds 1.1 5.46 15%
sesame seeds -1.2 6.31 10%
Italian dressing -2.3 2.92 11%
hazelnuts -1.5 6.29 10%
pepperoni -0.8 5.04 13%
brazil nuts -2.1 6.59 9%
escarole 3.0 0.19 24%
regular french dressing -2.4 4.59 10%
coriander 5.7 0.23 30%
lamb brains 4.6 1.54 27%
french dressing -2.6 4.57 10%
thousand island dressing -1.7 3.79 13%
kielbasa -0.8 3.25 15%
pork ribs 0.6 3.61 18%
bratwurst -0.3 3.33 16%
knackwurst -1.0 3.07 16%
pine nuts -1.7 6.73 11%
blood sausage -1.7 3.79 14%
paprika 4.4 2.82 27%
liver pate -0.8 3.19 16%
salami 0.2 3.78 18%
chorizo -0.2 4.55 17%
mayonnaise type dressing -0.3 2.50 19%
frankfurter -1.3 2.90 17%
beef sausage -0.5 3.32 18%
mayonnaise, imitation -2.7 4.82 13%
headcheese -0.4 1.57 20%
pork sausage -0.0 3.25 20%
duck -1.0 3.37 18%
poppy seeds -1.0 5.25 17%
lamb rib -0.8 3.61 19%
almonds -2.0 6.07 15%
peanut butter -0.6 5.90 18%
peanuts -0.8 5.99 18%
limburger cheese -1.4 3.27 19%
feta cheese -0.1 2.64 22%
brie -1.3 3.34 19%
caviar 5.7 2.64 33%
almond butter -2.1 6.14 16%
sage 2.2 3.15 26%
butternuts -1.5 6.12 17%
camembert -0.9 3.00 21%
blue cheese -1.0 3.53 21%
pumpkin seeds -1.2 5.59 19%
goat cheese -1.3 2.64 21%
ham 2.0 1.49 29%
t-bone steak 0.9 2.94 26%
beet greens 4.0 0.22 35%
muenster cheese -2.0 3.68 21%
monterey cheese -2.0 3.73 21%
herring 5.4 2.17 36%
whole egg 1.8 1.43 30%
sesame butter -0.8 5.86 21%
colby -2.0 3.94 21%
blackberries -0.1 0.43 27%
pistachio nuts -0.5 5.69 22%
swiss cheese -1.5 3.93 22%
banana pepper 4.1 0.27 36%
zucchini 6.2 0.17 40%

macronutrients

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

protein

Bruno’s protein intake is 2.12g/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 Bruno’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 47
typical 16% 1.2 71
strength athlete 24% 1.8 106
maximum 35% 2.7 68
Bruno 22% 2.12 125

macro targets

Bruno should consume at least 47g of protein per day.

Bruno’s fat intake should range between 152 and 180g/day.

Bruno’s maximum recommended carbohydrate intake is 41g 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) 47 68
fat (g) 152 180
carbs (g) 0 41
energy (calories) 1556 1804

Bruno’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

Bruno’s food diary indicates he is eating 2226 calories per day with an insulin load of 139g/day and with 25% insulinogenic calories. His basal metabolic rate (BMR) is 1804 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 Bruno’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
Bruno 25% 139 70

daily nutrient score

The chart below shows a comparison of the nutrient density of Bruno’s food log based on the harder to find 50% of the essential nutrients. Bruno’s most nutrient dense day is June 21 2018 while his least nutrient-dense day is June 21 2018.

best and worst days

Bruno’s food diary for the best and worst days are shown below for comparison. Bruno 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)
Eggs, Cooked 233
Coles, Australian Beef, Extra Lean Mince 324
Casa Solana, Hass Avocado 180
Spinach, Cooked from Fresh 41
Salmon, Smoked 59
Mixed Nuts, without Peanuts, Unsalted 1230
Banana, Fresh 105
Broccoli, Cooked From Fresh 55

Worst Day

food name energy (kcal)
Eggs, Cooked 233
Coles, Australian Beef, Extra Lean Mince 324
Casa Solana, Hass Avocado 180
Spinach, Cooked from Fresh 41
Salmon, Smoked 59
Mixed Nuts, without Peanuts, Unsalted 1230
Banana, Fresh 105
Broccoli, Cooked From Fresh 55

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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