Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Andy get more of the nutrients that he is not currently getting a lot of while also helping him to meet his 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 Andy’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (excluding supplements).

supplements

The supplements listed below will provide Andy 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
2.7
Zinc : Copper
9.3
Potassium : Sodium
2.3
Calcium : Magnesium
2.5
Iron : Copper
6.8
Calcium : Phosphorus
0.5

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 55%
Vitamin K1 132%
Potassium 133%
Magnesium 137%
Vitamin D 155%
Folate 156%
Calcium 171%
Thiamin (B1) 190%

optimal foods for you

The foods listed below will provide Andy with the nutrients that he is currently not getting in large amounts while also aligning with his 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
yeast extract spread 5.7 1.85 59%
watercress 5.9 0.11 65%
spinach 6.5 0.23 49%
lettuce 6.5 0.15 50%
chives 6.2 0.30 48%
parsley 6.1 0.36 48%
basil 5.9 0.23 47%
seaweed (kelp) 4.2 0.43 77%
amaranth leaves 3.8 0.21 86%
radicchio 4.8 0.23 68%
onions 4.8 0.32 65%
seaweed (wakame) 3.8 0.45 79%
coriander 6.3 0.23 30%
chinese cabbage 5.0 0.12 54%
okra 5.1 0.22 50%
arugula 5.3 0.25 45%
asparagus 5.1 0.22 50%
chicory greens 6.2 0.23 23%
turnip greens 5.0 0.29 44%
thyme 4.3 2.76 34%
pinto beans 3.0 0.22 83%
sage 4.4 3.15 26%
chard 4.5 0.19 51%
black beans 1.8 3.41 73%
dill (fresh) 3.9 0.43 59%
broccoli 4.3 0.35 50%
endive 6.6 0.17 7%
tarragon 2.4 2.95 62%
mung beans 3.1 0.19 74%
escarole 5.6 0.19 24%
oat bran 2.4 2.46 65%
brussel sprouts 4.2 0.42 50%
beet greens 5.0 0.22 35%
saffron 1.5 3.10 75%
cabbage 3.8 0.23 55%
kidney beans 1.2 3.37 74%
spirulina 2.9 0.26 70%
kale 3.4 0.28 60%
lemongrass 1.3 0.99 93%
mustard greens 4.4 0.27 36%
buckwheat 0.8 3.43 78%
beets 2.5 0.43 70%
snap beans 3.3 0.15 58%
welk 0.7 2.75 82%
garbanzo beans 0.8 3.78 69%
cod 1.1 2.90 71%
cowpeas 2.0 1.16 69%
marjoram 3.2 2.71 31%
Oats 0.6 3.89 70%
trout 1.8 3.82 45%
cornmeal -0.4 3.70 89%
mollusks conch 2.6 1.30 54%
seaweed (laver) 1.6 0.35 80%
lupin seeds 1.5 3.71 51%
bulgur 0.1 3.42 81%
leeks 1.3 0.61 83%
butternut squash 1.8 0.45 75%
celery 3.2 0.18 50%
sprouted wheat 0.3 1.98 90%
cauliflower 3.1 0.25 50%
artichokes 3.0 0.47 49%
cornmeal, yellow -0.2 3.62 81%
cornmeal, white -0.2 3.62 81%
peas 2.1 0.42 65%
pollock 1.6 1.11 69%
shallots -0.1 3.48 80%
ginger 0.4 3.35 70%
rockfish 1.7 1.09 66%
garlic powder -0.4 3.31 86%
corn grain, yellow -0.2 3.65 79%
halibut 1.6 1.11 66%
white fish 1.4 1.08 70%
non-fat yogurt 0.2 0.78 96%
edamame 2.8 1.21 41%
barley, hulled 0.1 3.54 73%
corn-starch -1.5 3.81 99%
corn flour, masa -0.5 3.63 82%
chocolate milk (fat free) 0.4 0.67 91%
white rice -1.2 3.65 95%
soybeans (sprouted) 2.5 0.81 49%
wheat flour -1.1 3.63 91%
cod liver oil 1.1 9.02 0%
zucchini 3.2 0.17 40%
rice flour -1.1 3.66 92%
oat flour -0.0 4.04 67%
cumin 1.6 3.75 39%
rye grain -0.2 3.38 77%
corn flour, whole-grain -0.5 3.61 81%
corn flour, whole yellow -0.5 3.61 81%
white flour -1.1 3.67 92%
collards 3.2 0.33 37%
white mushroom 1.8 0.22 65%
caviar 2.3 2.64 33%
egg noodles -0.8 3.84 83%
winter squash 1.5 0.40 69%
summer squash 2.8 0.19 45%
turmeric 0.5 3.12 61%
chicken liver 1.8 1.72 50%
wheat, soft white -0.3 3.40 76%
rye flour -0.7 3.49 81%

macronutrients

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

protein

Andy’s protein intake is 3.99g/kg LBM or 182g/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 Andy’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 18
RDI/sedentary 11% 0.8 36
typical 16% 1.2 55
strength athlete 24% 1.8 82
maximum 35% 2.7 168
Andy 26% 3.99 182

macro targets

Andy should consume at least 82g of protein per day.

Andy’s fat intake should range between 18 and 118g/day.

Andy’s maximum recommended carbohydrate intake is 86g per day given his 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) 82 168
fat (g) 18 118
carbs (g) 0 86
energy (calories) 824 1640

Andy’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

Andy’s food diary indicates he is eating 2794 calories per day with an insulin load of 204g/day and with 29% insulinogenic calories. His basal metabolic rate (BMR) is 1490 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 Andy’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
Andy 29% 204 102

daily nutrient score

The chart below shows a comparison of the nutrient density of Andy’s food log based on the harder to find 50% of the essential nutrients. Andy’s most nutrient dense day is May 03 2017 while his least nutrient-dense day is December 02 2017.

best and worst days

Andy’s food diary for the best and worst days are shown below for comparison. Andy 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)
Goat cheese, soft 198
Liverwurst (liver sausage) 326
Salmon, Atlantic, wild, cooked from fresh or frozen 455
Spinach, raw 12
Tomato raw (includes cherry, grape, roma) 24
Yogurt, plain, whole milk 76
Strawberries, fresh 32
Avocado, black skin, California type 227
Milk, whole 183
Olive oil 40
Red bell peppers, raw 11
Oat bran, dry 185
Milk, whole 92
Sunflower seeds, raw 146
Mackerel, canned, drained 179
Macadamia nuts, raw 287
Fish, salmon, Atlantic, farmed, raw 146
Oyster, raw, Pacific 157

Worst Day

food name energy (kcal)
Chicken, broilers or fryers, thigh, meat only, cooked, roasted 215
Avocado, black skin, California type 227
Egg, whole, cooked, hard-boiled 233
Sweet potato, raw 215
Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, choice, raw 203
Chicken breast, skin removed before cooking 173
White rice, uncooked 183
Beef, grass-fed, ground, raw 297
Raw egg 17
World Finer Foods, mustard, original english, Colman's, prepared 10
Cheese, cheddar 81
Tomato raw (includes cherry, grape, roma) 24
Yogurt, plain, whole milk 61
Strawberries, fresh 16
Milk, whole 122
Bacon, pork 117
Flax seed oil 80
Olive oil 40
Avocado, black skin, California type 227
Butter, salted 108
Almonds, raw 178

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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