Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Steph 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
12.7
Zinc : Copper
3.0
Potassium : Sodium
0.8
Calcium : Magnesium
1.2
Iron : Copper
1.4
Calcium : Phosphorus
0.4

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 4%
Iron 7%
Manganese 10%
Thiamin (B1) 10%
Calcium 12%
Selenium 24%
Vitamin B12 25%
Phosphorus 27%
Magnesium 29%
Folate 36%
Riboflavin (B2) 36%
Vitamin B6 36%
Niacin (B3) 44%

optimal foods for you

The foods listed below will provide Steph with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss (insulin sensitive). 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
chicken liver 14.0 1.72 50%
pork liver 11.6 1.65 59%
spinach 10.6 0.23 49%
lamb kidney 11.1 1.12 52%
turkey liver 11.5 1.89 47%
beef liver 11.2 1.75 60%
asparagus 10.1 0.22 50%
white mushroom 9.7 0.22 65%
seaweed (laver) 9.6 0.35 80%
coriander 9.4 0.23 30%
amaranth leaves 9.2 0.21 86%
dill (fresh) 9.3 0.43 59%
portabella mushrooms 9.2 0.29 55%
veal liver 10.0 1.92 55%
basil 8.8 0.23 47%
wheat bran 9.6 2.16 38%
lettuce 8.2 0.15 50%
chinese cabbage 8.0 0.12 54%
turkey heart 9.1 1.74 47%
lamb liver 8.8 1.68 48%
beet greens 7.5 0.22 35%
watercress 7.3 0.11 65%
beef kidney 8.2 1.57 52%
mussel 7.7 0.86 63%
shiitake mushroom 7.3 0.39 58%
yeast extract spread 7.9 1.85 59%
chives 6.8 0.30 48%
spirulina 6.6 0.26 70%
chicory greens 6.6 0.23 23%
halibut 7.0 1.11 66%
octopus 7.2 1.64 71%
chard 6.1 0.19 51%
salmon 6.9 1.56 52%
endive 5.9 0.17 7%
okra 5.9 0.22 50%
fish roe 6.4 1.43 47%
parsley 5.7 0.36 48%
arugula 5.5 0.25 45%
mung beans 5.3 0.19 74%
seaweed (wakame) 5.4 0.45 79%
mustard greens 5.2 0.27 36%
oysters 5.7 1.02 59%
zucchini 5.0 0.17 40%
tarragon 6.5 2.95 62%
celery 4.6 0.18 50%
broccoli 4.7 0.35 50%
turnip greens 4.6 0.29 44%
lamb lungs 4.9 0.95 58%
snap beans 4.4 0.15 58%
sauerkraut 4.3 0.19 39%
cauliflower 4.3 0.25 50%
pollock 4.8 1.11 69%
rockfish 4.8 1.09 66%
escarole 4.1 0.19 24%
alfalfa 4.1 0.23 19%
tuna 5.2 1.84 52%
peas 4.1 0.42 65%
banana pepper 4.0 0.27 36%
haddock 4.5 1.16 71%
veal 4.7 1.51 65%
brussel sprouts 4.0 0.42 50%
chicken breast 4.7 1.48 60%
jalapeno peppers 3.7 0.27 37%
summer squash 3.6 0.19 45%
pork chops 4.6 1.74 54%
sturgeon 4.3 1.35 49%
pinto beans 3.6 0.22 83%
kale 3.6 0.28 60%
white fish 4.1 1.08 70%
red peppers 3.6 0.31 40%
onions 3.5 0.32 65%
radishes 3.4 0.16 43%
pork shoulder 4.4 1.62 56%
crab 3.8 0.83 71%
collards 3.5 0.33 37%
red cabbage 3.4 0.29 55%
caviar 4.9 2.64 33%
marjoram 4.9 2.71 31%
paprika 4.9 2.82 27%
seaweed (kelp) 3.2 0.43 77%
ground pork 4.1 1.85 54%
trout 4.0 1.68 45%
bison 4.0 1.71 53%
welk 4.7 2.75 82%
cod 4.7 2.90 71%
flounder 3.3 0.86 57%
lemongrass 3.4 0.99 93%
turnips 2.9 0.21 51%
anchovy 4.1 2.10 44%
radicchio 2.9 0.23 68%
lamb heart 3.8 1.61 48%
cabbage 2.8 0.23 55%
herring 4.0 2.17 36%
crayfish 3.0 0.82 67%
ginger 4.7 3.35 70%
thyme 4.3 2.76 34%
sage 4.5 3.15 26%
cucumber 2.5 0.12 40%
pickles 2.5 0.12 40%
sirloin steak (lean) 3.6 1.77 57%

macronutrients

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

protein

Steph’s protein intake is 0.50g/kg LBM or 25g/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 Steph’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 20
RDI/sedentary 11% 0.8 40
typical 16% 1.2 60
strength athlete 24% 1.8 90
maximum 35% 2.7 198
Steph 3% 0.50 25

macro targets

Based on Steph’s current body fat she could theoretically run at an energy deficit of 344 calories per day without risk of losing excessive lean body mass.

Hence, she should not target a rate of fat loss of more than 0.31 kg (0.69 lbs) per week or an energy intake of less than 1418 calories per day.

This would represent a 20% energy deficit. She is also targeting a minimum deficit of 15%, hence she should try to not consume more than 1497 calories per day. Steph should target a minimum protein intake of 90 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Steph should consume at least 90g of protein per day.

Steph’s fat intake should range between 20 and 108g/day.

Steph’s maximum recommended carbohydrate intake is 94g per day given her goal of weight loss (insulin sensitive).

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) 90 198
fat (g) 20 108
carbs (g) 0 94
energy (calories) 1418 1497

Steph’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

Steph’s food diary indicates she is eating 3382 calories per day with an insulin load of 21g/day and with 2% insulinogenic calories. Her basal metabolic rate (BMR) is 1762 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 Steph’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
Steph 2% 21 7

daily nutrient score

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

best and worst days

Steph’s food diary for the best and worst days are shown below for comparison. Steph 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)
Butter, Salted 1793
Avocado Oil 482
Coconut Oil 608
Avocado, Green Skin, Florida Type 365
Chicken Thigh, Skin Eaten 136

Worst Day

food name energy (kcal)
Butter, Salted 1793
Avocado Oil 482
Coconut Oil 608
Avocado, Green Skin, Florida Type 365
Chicken Thigh, Skin Eaten 136

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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