Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Maggie get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of blood sugar management with a low insulin load diet.

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

supplements

The supplements listed below will provide Maggie with the nutrients that she is not getting enough of 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. 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
3.2
Zinc : Copper
3.4
Potassium : Sodium
2.1
Calcium : Magnesium
1.1
Iron : Copper
6.9
Calcium : Phosphorus
0.4

nutrients to prioritise

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

nutrient % DRI prioritize
Calcium 22%
Sodium 23%
Vitamin D 28%
Iron 37%
Vitamin K1 38%
Lysine 43%
Niacin (B3) 45%
Leucine 47%
Phosphorus 48%
Methionine 50%
Valine 51%
Zinc 51%
Potassium 52%

optimal foods for you

The foods listed below will provide Maggie with the nutrients that she is currently not getting in large amounts while also aligning with her 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 5.7 0.17 7%
olives -1.3 1.45 3%
cod liver oil 0.8 9.02 0%
sunflower oil -1.3 8.84 0%
alfalfa 7.0 0.23 19%
duck fat -4.5 8.82 0%
shea nut oil -4.6 8.84 0%
grapeseed oil -4.6 8.84 0%
hazelnut oil -4.6 8.84 0%
fish liver -0.5 4.24 9%
palm kernel oil -4.9 8.62 0%
lard -4.7 9.02 0%
avocado -3.5 1.60 8%
soybean oil -4.9 8.84 0%
walnut oil -4.9 8.84 0%
almond oil -4.9 8.84 0%
peanut oil -4.9 8.84 0%
cream -4.0 3.40 6%
coconut oil -4.9 8.92 0%
beef tallow -4.9 9.02 0%
mayonnaise -4.6 7.17 2%
butter -4.8 7.18 2%
liver sausage 1.5 3.31 13%
lamb -3.2 6.39 5%
corn bran -0.3 2.24 12%
bologna -0.6 3.10 11%
Italian dressing -1.2 2.92 11%
mackerel 1.4 3.05 14%
coconut milk -3.8 2.30 9%
curry powder 0.7 3.25 13%
regular french dressing -1.1 4.59 10%
coconut cream -3.6 3.30 8%
sweetbread -1.4 3.18 12%
pili nuts -3.1 7.19 7%
bratwurst 2.3 3.33 16%
bacon -2.2 4.17 11%
macadamia nuts -4.0 7.18 6%
pecans -3.8 6.91 6%
sesame seeds -1.6 6.31 10%
coconut meat -3.9 3.54 10%
brazil nuts -2.5 6.59 9%
blood sausage -1.1 3.79 14%
flax seed -2.0 5.34 12%
cream cheese -3.3 3.50 11%
pepperoni -1.4 5.04 13%
sour cream -3.6 1.98 13%
liverwurst -0.1 3.26 16%
hazelnuts -3.3 6.29 10%
pork ribs 1.0 3.61 18%
liver pate -0.5 3.19 16%
french dressing -4.7 4.57 10%
chicory greens 3.0 0.23 23%
knackwurst -1.4 3.07 16%
escarole 3.9 0.19 24%
kielbasa -2.0 3.25 15%
egg yolk 0.3 2.75 18%
frankfurter -1.2 2.90 17%
pine nuts -2.9 6.73 11%
beef sausage 0.1 3.32 18%
limburger cheese 0.8 3.27 19%
duck -0.1 3.37 18%
salami 0.3 3.78 18%
lamb rib 0.8 3.61 19%
walnuts -2.4 6.19 13%
brie 0.6 3.34 19%
thousand island dressing -4.7 3.79 13%
sunflower seeds -1.7 5.46 15%
chorizo -0.5 4.55 17%
headcheese -0.4 1.57 20%
meatballs -0.6 2.86 19%
camembert 1.0 3.00 21%
goat cheese 1.0 2.64 21%
pork sausage 0.0 3.25 20%
monterey cheese 0.8 3.73 21%
poppy seeds -1.3 5.25 17%
mayonnaise, imitation -4.9 4.82 13%
muenster cheese 0.6 3.68 21%
beef brains 0.2 1.51 22%
swiss cheese 1.8 3.93 22%
cheddar cheese 0.3 4.10 20%
gruyere cheese 1.9 4.13 22%
coriander 5.6 0.23 30%
blue cheese 0.6 3.53 21%
peanut butter -0.4 5.90 18%
colby 0.4 3.94 21%
almonds -2.9 6.07 15%
edam cheese 1.9 3.57 23%
butternuts -1.6 6.12 17%
feta cheese 0.3 2.64 22%
lamb brains 3.4 1.54 27%
pumpkin seeds -0.3 5.59 19%
almond butter -2.9 6.14 16%
sage 4.0 3.15 26%
gouda cheese 1.9 3.56 24%
peanuts -1.8 5.99 18%
t-bone steak 2.9 2.94 26%
honey mustard -1.4 4.64 20%
whole egg 3.9 1.43 30%
mayonnaise type dressing -4.6 2.50 19%
paprika 2.1 2.82 27%

macronutrients

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

protein

Maggie’s protein intake is 0.7g/kg LBM or 34g/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 Maggie’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 19
RDI/sedentary ~11% 0.8 38
typical ~16% 1.2 57
minimum nutrient optimiser ~24% 1.8 38
Maggie 11% 0.71 34

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. Maggie’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) 38 57
fat (g) 128 153
carbs (g) 0 36
energy (calories) 1308 1531

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

Maggie’s food diary indicates she is eating 1170 calories per day with an insulin load of 41g/day and with 14% 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 Maggie’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
Maggie 14% 41 22

daily nutrient score

The chart below shows a comparison of the nutrient density of Maggie’s food log based on the harder to find 50% of the essential nutrients. Maggie’s most nutrient dense day is December 27 2018 while her least nutrient-dense day is December 27 2018.

best and worst days

Maggie’s food diary for the best and worst days are shown below for comparison. Maggie 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)
365, Fish Oil, 1000 mg 20
Navitas, Pomegranate Powder 4
Coffee, Prepared From Grounds 5
Tesco, Double Cream 203
Raw Egg 205
Butter, Unsalted 102
Zucchini lasagna 524
Tea, Brewed, Unsweetened 2
Plenish, Organic Almond M*lk 102
Cocoa Powder, Unsweetened 4

Worst Day

food name energy (kcal)
365, Fish Oil, 1000 mg 20
Navitas, Pomegranate Powder 4
Coffee, Prepared From Grounds 5
Tesco, Double Cream 203
Raw Egg 205
Butter, Unsalted 102
Zucchini lasagna 524
Tea, Brewed, Unsweetened 2
Plenish, Organic Almond M*lk 102
Cocoa Powder, Unsweetened 4

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes