Nutrition Fingerprint

recommended approach

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

approach average glucose (mg/dL) average glucose (mmol/L) selected
therapeutic ketosis > 140 > 7.8
diabetes management 108 to 140 6.8 to 7.8
weight loss & blood sugar control 100 to 108 5.4 to 6.0
weight loss < 97 < 5.4
most nutrient dense < 97 < 5.4
nutrient dense maintenance < 97 < 5.4
lean bulking < 97 < 5.4
athletic performance < 97 < 5.4

micronutrient profile

The chart below shows the micronutrients provided by Ingrid’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

nutrient ratios

The graphs below show the key nutrient ratios in your diet. The Nutrient Optimiser uses these micronutrient ratios to make sure that it does not prioritise nutrients that would drive micronutrient imbalances. Get more info in this article.

Omega-6 : Omega-3
5.9
Zinc : Copper
14.9
Potassium : Sodium
1.7
Calcium : Magnesium
2.1
Iron : Copper
9.5
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Ingrid’s current diet is not providing in large quantities. The table below shows the nutrients that Ingrid is not getting more than 300% of the recommended daily intake from the diet 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: fatigue, inflammation.

nutrient % DRI prioritize
Vitamin D 19%
Iron 64%
Sodium 64%
Calcium 71%
Vitamin E 74%
Manganese 83%
Magnesium 91%
Folate 105%
Omega-3 106%
Phosphorus 109%
Potassium 120%
Copper 152%

optimal foods for you

The foods listed below will provide Ingrid with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss . 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
basil 13.6 0.23 47%
spinach 12.7 0.23 49%
coriander 12.0 0.23 30%
chicory greens 11.5 0.23 23%
amaranth leaves 10.8 0.21 86%
seaweed (wakame) 10.6 0.45 79%
chard 10.4 0.19 51%
endive 10.3 0.17 7%
seaweed (laver) 10.2 0.35 80%
beet greens 10.1 0.22 35%
turnip greens 9.4 0.29 44%
asparagus 9.3 0.22 50%
dill (fresh) 9.3 0.43 59%
radicchio 9.2 0.23 68%
parsley 9.2 0.36 48%
arugula 9.0 0.25 45%
lettuce 8.7 0.15 50%
mustard greens 8.6 0.27 36%
escarole 8.5 0.19 24%
watercress 8.4 0.11 65%
chives 8.5 0.30 48%
chinese cabbage 8.2 0.12 54%
zucchini 8.0 0.17 40%
summer squash 7.1 0.19 45%
cloves 8.7 2.74 35%
spirulina 6.9 0.26 70%
seaweed (kelp) 7.0 0.43 77%
snap beans 6.7 0.15 58%
broccoli 6.8 0.35 50%
sauerkraut 6.7 0.19 39%
onions 6.6 0.32 65%
kale 6.5 0.28 60%
lemongrass 6.8 0.99 93%
jalapeno peppers 6.3 0.27 37%
oysters 6.7 1.02 59%
celery 6.0 0.18 50%
okra 5.9 0.22 50%
tarragon 7.6 2.95 62%
paprika 7.5 2.82 27%
mussel 6.2 0.86 63%
pumpkin 5.7 0.20 76%
thyme 7.3 2.76 34%
wheat bran 6.7 2.16 38%
curry powder 7.4 3.25 13%
banana pepper 5.4 0.27 36%
artichokes 5.5 0.47 49%
alfalfa 5.3 0.23 19%
cauliflower 5.1 0.25 50%
white mushroom 5.1 0.22 65%
turmeric 7.0 3.12 61%
mung beans 5.0 0.19 74%
portabella mushrooms 5.0 0.29 55%
marjoram 6.6 2.71 31%
edamame 5.5 1.21 41%
butternut squash 5.0 0.45 75%
mollusks conch 5.3 1.30 54%
winter squash 4.6 0.40 69%
fish roe 5.2 1.43 47%
pinto beans 4.4 0.22 83%
yeast extract spread 5.4 1.85 59%
sage 6.3 3.15 26%
radishes 4.3 0.16 43%
red peppers 4.4 0.31 40%
collards 4.3 0.33 37%
crab 4.5 0.83 71%
pepper 5.6 2.51 57%
turnips 4.1 0.21 51%
beets 4.1 0.43 70%
eggplant 3.9 0.25 35%
crayfish 4.2 0.82 67%
peas 3.9 0.42 65%
brussel sprouts 3.8 0.42 50%
caviar 5.2 2.64 33%
blackberries 3.7 0.43 27%
red cabbage 3.6 0.29 55%
lobster 3.9 0.89 71%
coconut water 3.5 0.19 66%
cabbage 3.5 0.23 55%
cucumber 3.4 0.12 40%
pickles 3.4 0.12 40%
saffron 5.2 3.10 75%
rhubarb 3.3 0.21 55%
lamb kidney 3.8 1.12 52%
lamb liver 4.2 1.68 48%
shiitake mushroom 3.3 0.39 58%
rockfish 3.6 1.09 66%
octopus 3.9 1.64 71%
flounder 3.3 0.86 57%
pollock 3.4 1.11 69%
leeks 3.1 0.61 83%
ginger 4.9 3.35 70%
chayote 2.8 0.24 41%
mulberries 2.9 0.43 74%
trout 3.7 1.68 45%
chicken liver 3.7 1.72 50%
soybeans (sprouted) 3.1 0.81 49%
beef liver 3.6 1.75 60%
sturgeon 3.3 1.35 49%
halibut 3.0 1.11 66%
salmon 3.2 1.56 52%

macronutrients

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

protein

Ingrid’s protein intake is 2.4g/kg LBM or 107g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted minimum 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.

The table below shows how Ingrid’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 18
RDI/sedentary ~11% 0.8 36
typical ~16% 1.2 54
minimum nutrient optimiser ~24% 1.8 80
Ingrid 34% 2.39 107

macro targets

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. Ingrid’s focus should be on maximising the nutrient dense foods and meals noted in this report, however these macronutrient targets be a useful starting point.

macros lower limit upper limit
protein (g) 80 165
fat (g) 18 90
carbs (g) 0 85
energy (calories) 483 1249

These initial recommendations are based on theoretical calorie intakes. Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.

net carbs, insulin load, insulinogenic calories

Ingrid’s food diary indicates she is eating 1811 calories per day with an insulin load of 133g/day and with 29% insulinogenic calories.

Insulin load is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet can compromise nutrient density.

The table below shows the % insulinogenic and insulin load (based on Ingrid’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 29% 165 73
LCHF 25% 156 63
therapeutic keto 15% 94 31
Ingrid 29% 133 73

daily nutrient score

The chart below shows a comparison of the nutrient density of Ingrid’s food log based on the harder to find 50% of the essential nutrients. Ingrid’s most nutrient dense day is January 09 2019 while her least nutrient-dense day is December 24 2018.

best and worst days

Ingrid’s food diary for the best and worst days are shown below for comparison. Ingrid 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)
Whey Protein Powder, 18 Grams of Protein per Scoop 175
Coconut Water, Unsweetened, Not Fortified 68
Coffee, Prepared From Grounds 11
Grapefruit, Fresh, Pink or Red 108
Crab, Canned, Drained 100
Hellman's & Best Foods, Light Mayonnaise 36
Spinach, Raw 23
Duck Eggs 259
Marigold, Engevita Yeast Flakes with B12 103
Cottage cheese, Lowfat, 2% Fat 23
Burgundy Wine, Red 404
Mushrooms, Raw 22
Burgundy Wine, Red 276
Blueberries, Frozen, Unsweetened 20
Greek Yogurt, Plain, Lowfat 23

Worst Day

food name energy (kcal)
Milk, Whole 47
Coffee, From Vending Machine, Black 17
Sourdough Bread 348
Butter, Salted 68
Ryvita, Original Rye Crispbread 105
Pate, Pork Liver 98
M&S, Cornichons 44
Tesco, Smoked Cheese 148
Bovril, Beef, High Protein Beef Paste 50
Burgundy Wine, Red 638
Burgundy Wine, Red 425

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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