Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Briana get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of building muscle.

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

supplements

The supplements listed below will provide Briana with the nutrients that she is not getting enough of in the most cost effective manner until she is able to improve the nutrient density of her 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
5.1
Zinc : Copper
2.8
Potassium : Sodium
1.7
Calcium : Magnesium
1.9
Iron : Copper
6.8
Calcium : Phosphorus
0.8

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 17%
Omega-3 137%
Vitamin E 143%
Sodium 145%
Iron 177%
Calcium 187%
Phosphorus 190%

optimal foods for you

The foods listed below will provide Briana with the nutrients that she is currently not getting in large amounts while also aligning with her goal of bodybuilding. 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
fish roe 5.7 1.43 47%
seaweed (wakame) 4.4 0.45 79%
seaweed (laver) 4.2 0.35 80%
oysters 4.6 1.02 59%
trout 3.9 3.82 45%
cod liver oil 3.5 9.02 0%
cloves 4.5 2.74 35%
trout 4.4 1.68 45%
paprika 4.6 2.82 27%
rockfish 3.4 1.09 66%
flounder 3.8 0.86 57%
caviar 4.0 2.64 33%
salmon 3.7 1.56 52%
octopus 2.8 1.64 71%
sardine 3.9 2.08 38%
lamb kidney 3.6 1.12 52%
mussel 3.2 0.86 63%
anchovy 3.5 2.10 44%
seaweed (kelp) 2.7 0.43 77%
halibut 2.9 1.11 66%
turmeric 2.2 3.12 61%
sturgeon 3.4 1.35 49%
lemongrass 1.6 0.99 93%
smelt 2.5 3.86 45%
cod 1.8 2.90 71%
chard 3.6 0.19 51%
white fish 2.4 1.08 70%
ginger 1.5 3.35 70%
curry powder 4.0 3.25 13%
spinach 3.6 0.23 49%
whiting 2.5 1.16 66%
basil 3.6 0.23 47%
thyme 3.1 2.76 34%
mackerel 3.8 3.05 14%
spirulina 2.5 0.26 70%
turnip greens 3.6 0.29 44%
pumpkin 2.3 0.20 76%
pollock 2.2 1.11 69%
beef kidney 2.7 1.57 52%
tarragon 1.6 2.95 62%
welk 0.8 2.75 82%
lamb liver 2.7 1.68 48%
perch 2.4 0.96 62%
amaranth leaves 1.6 0.21 86%
crab 1.9 0.83 71%
sage 2.9 3.15 26%
pork liver 2.0 1.65 59%
mustard greens 3.6 0.27 36%
beet greens 3.6 0.22 35%
mayonnaise 1.2 0.64 87%
mulberries 1.9 0.43 74%
shrimp 1.7 1.19 69%
radicchio 2.1 0.23 68%
bay leaf 1.6 3.13 52%
poi 0.5 1.12 97%
saffron 0.6 3.10 75%
butternut squash 1.6 0.45 75%
haddock 1.5 1.16 71%
beef heart 2.1 1.79 52%
asparagus 2.8 0.22 50%
cumin 1.8 3.75 39%
coriander 3.6 0.23 30%
mollusks conch 2.1 1.30 54%
leeks 1.2 0.61 83%
crayfish 1.7 0.82 67%
sunflower oil 1.3 8.84 0%
parsley 2.7 0.36 48%
herring 2.4 2.17 36%
hazelnut oil 1.3 8.84 0%
kale 2.1 0.28 60%
lobster 1.4 0.89 71%
jerusalem-artichokes 0.8 0.73 87%
tuna 1.8 1.84 52%
winter squash 1.6 0.40 69%
grapeseed oil 1.2 8.84 0%
watercress 1.9 0.11 65%
jalapeno peppers 3.0 0.27 37%
onions 1.8 0.32 65%
almond oil 1.1 8.84 0%
lamb lungs 1.8 0.95 58%
starfish 1.5 1.15 61%
taro 0.4 1.42 85%
clam 0.9 1.42 73%
garlic powder -0.4 3.31 86%
corn-starch -1.2 3.81 99%
chicken liver 1.7 1.72 50%
cornmeal -0.8 3.70 89%
almond butter 1.4 6.14 16%
raisins -0.5 2.96 89%
almonds 1.4 6.07 15%
walnuts 1.4 6.19 13%
pepper 0.9 2.51 57%
white rice -1.2 3.65 95%
arugula 2.3 0.25 45%
dill (fresh) 1.6 0.43 59%
peas 1.3 0.42 65%
dill seed 1.3 3.05 42%
white flour -1.1 3.67 92%
shallots -0.6 3.48 80%
chocolate milk (fat free) 0.1 0.67 91%

macronutrients

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

protein

Briana’s protein intake is 4.58g/kg LBM or 217g/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 Briana’s current protein intake compares to these accepted protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) 6% 0.4 19
RDI/sedentary 11% 0.8 38
typical 16% 1.2 57
strength athlete 24% 1.8 85
maximum 35% 2.7 172
Briana 38% 4.58 217

macro targets

Briana should consume at least 85g of protein per day.

Briana’s fat intake should range between 19 and 122g/day.

Briana’s maximum recommended carbohydrate intake is 89g per day given her goal of bodybuilding.

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) 85 172
fat (g) 19 122
carbs (g) 0 89
energy (calories) 1174 1684

Briana’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 she is on the right track.

net carbs, insulin load, insulinogenic calories

Briana’s food diary indicates she is eating 2338 calories per day with an insulin load of 314g/day and with 54% insulinogenic calories. Her basal metabolic rate (BMR) is 1531 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 Briana’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
Briana 54% 314 193

daily nutrient score

The chart below shows a comparison of the nutrient density of Briana’s food log based on the harder to find 50% of the essential nutrients. Briana’s most nutrient dense day is March 09 2017 while her least nutrient-dense day is March 13 2017.

best and worst days

Briana’s food diary for the best and worst days are shown below for comparison. Briana 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)
Spirulina, dried 26
Beef liver 13
Siggi Fat Free Yogurt 77
Garden of Life, Grass Fed Whey, Vanilla 120
McT oil (medium chain triglyceride) 39
Shrimp, cooked from frozen 164
Zucchini, raw 43
Lettuce, romaine or cos 29
Hope Foods, Organic Hummus, Spicy Avocado 143
Oat bran, raw 106
Natural Directions, Mustard, Dijon 50
Sweet potato, raw 126
Apples, raw, granny smith, with skin 131
Celery, raw 96
Coconut, dried, shredded or flaked, unsweetened 99
Spinach, raw 21
Cocoa powder, unsweetened 23
Tomato raw (includes cherry, grape, roma) 32
Cucumber, raw, with peel 40
Espresso, without flavored syrup 15
Garden of Life, Grass Fed Whey, Vanilla 29
Antler food Whey 130
Lifetime, Fat Free Gluten Free Mild Mexican Cheese 86
Antler food Whey 39
Peanut flour, low fat 54
Antler food Whey 43
Peanut flour, low fat 68
Natural Directions, Mustard, Dijon 20
Bragg, Nutritional Yeast Seasoning 20
Natural Directions, Mustard, Dijon 60
Lettuce, romaine or cos 34
Dex4, Fast Acting Glucose, Orange 15
Antler food Whey 23
Espresso, without flavored syrup 10
Pumpkin, canned 140
Better Than Rice, Organic Konnyaku Flour and Organic Oat Fiber 45
Peanut flour, low fat 73
Bubbies Kosher Dill Pickles 12
Celery, raw 24
Broccoli, frozen, chopped, unprepared 115
Chicken breast, skin removed before cooking 221
Kerrygold Salted Butter 150
Onion, white, yellow or red, raw 84

Worst Day

food name energy (kcal)
Spirulina, dried 12
Beef liver 13
Siggi Fat Free Yogurt 160
Antler food Whey 116
Amy's, Organic Soups, Split Pea 155
Oat bran, raw 396
Wedderspoon Organic Llc, Wedderspoon, Raw Manuka Honey 90
Raisins, seedless 78
Celery, raw 45
Mann's, Broccoli Cole Slaw 36
Mann's, Broccoli Cole Slaw 40
Natural Directions, Mustard, Dijon 15
Mushrooms, raw 50
Espresso, without flavored syrup 20
Coconut, dried, shredded or flaked, unsweetened 79
Peanut flour, low fat 56
Blueberries, frozen, unsweetened 84
Squash, winter, butternut, frozen, cooked, boiled, without salt 28
Peanut flour, low fat 34
Naked PB, 100% Premium Powdered Peanut Butter 63
Antler food Whey 31
Lettuce, romaine or cos 18
Cucumber, raw, with peel 14
Tomato raw (includes cherry, grape, roma) 14
Onion, white, yellow or red, raw 11
Broccoli seeds, sprouted, raw 15
Tomorrow's Organics, Mini Poivrons 16
Hummus (chickpea dip) 214
Siggi Fat Free Yogurt 21
Natural Directions, Mustard, Dijon 50
Onion powder 24
Naked PB, 100% Premium Powdered Peanut Butter 75
Antler food Whey 41
Butternut squash 160
Naked PB, 100% Premium Powdered Peanut Butter 125
Antler food Whey 19
Antler food Whey 46
Naked PB, 100% Premium Powdered Peanut Butter 38
Naked PB, 100% Premium Powdered Peanut Butter 58
Pumpkin, canned 143
Antler food Whey 124
Peanut flour, low fat 68
Tomorrow's Organics, Mini Poivrons 40

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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