Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Diane 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 with a low insulin load diet.

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

supplements

The supplements listed below will provide Diane 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
7.7
Zinc : Copper
13.0
Potassium : Sodium
0.5
Calcium : Magnesium
5.5
Iron : Copper
13.8
Calcium : Phosphorus
1.1

other considerations

You also indicated that you have high estrogen, fatigue, female infertility, telomeres, low testosterone. According to the micronutrient meta analysis, here are the nutrients that you might be lacking when having high estrogen, fatigue, female infertility, telomeres, low testosterone:

  • Cystine
  • Choline
  • Folate
  • Vitamin B-6
  • Vitamin D
  • Vitamin C
  • Vitamin K
  • Vitamin E
  • Vitamin A
  • Calcium
  • Selenium
  • Magnesium
  • Zinc
  • Vitamin B-12
  • Thiamin (B1)
  • Riboflavin (B2)
  • Niacin (B3)
  • Pantothenic acid (B5)
  • 18:3 n-3 c
  • Copper
  • Manganese

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Diane’s diet is not providing in large quantities. The table below shows the nutrients that Diane is not achieving more than 300% of the DRI 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: high estrogen, fatigue, female infertility, telomeres, low testosterone.

nutrient % DRI prioritize
Magnesium 28%
Manganese 30%
Potassium 33%
Iron 35%
Thiamin (B1) 36%
Folate 46%
Phosphorus 46%
Panto Acid (B5) 53%
Leucine 55%
Valine 55%
Calcium 58%
Copper 58%
Sodium 60%

optimal foods for you

The foods listed below will provide Diane with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss (insulin resistant). 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 11.4 0.17 7%
chicory greens 11.2 0.23 23%
alfalfa 10.3 0.23 19%
coriander 10.8 0.23 30%
spinach 13.2 0.23 49%
basil 12.9 0.23 47%
escarole 9.5 0.19 24%
watercress 14.1 0.11 65%
beet greens 8.6 0.22 35%
asparagus 10.5 0.22 50%
chives 9.9 0.30 48%
turnip greens 9.1 0.29 44%
arugula 8.9 0.25 45%
chard 9.6 0.19 51%
lettuce 9.2 0.15 50%
parsley 9.1 0.36 48%
zucchini 7.6 0.17 40%
portabella mushrooms 9.5 0.29 55%
chinese cabbage 9.2 0.12 54%
spirulina 11.5 0.26 70%
okra 8.3 0.22 50%
cauliflower 8.2 0.25 50%
mustard greens 6.1 0.27 36%
lamb liver 9.0 1.68 48%
seaweed (laver) 12.1 0.35 80%
white mushroom 9.8 0.22 65%
banana pepper 5.6 0.27 36%
dill (fresh) 8.9 0.43 59%
broccoli 7.5 0.35 50%
yeast extract spread 9.8 1.85 59%
wheat bran 7.2 2.16 38%
summer squash 6.2 0.19 45%
cucumber 5.4 0.12 40%
pickles 5.4 0.12 40%
eggplant 4.8 0.25 35%
chicken liver 8.1 1.72 50%
veal liver 8.8 1.92 55%
celery 6.3 0.18 50%
radishes 5.0 0.16 43%
beef liver 8.7 1.75 60%
amaranth leaves 11.0 0.21 86%
chayote 4.7 0.24 41%
jalapeno peppers 4.2 0.27 37%
artichokes 6.0 0.47 49%
soybeans (sprouted) 6.3 0.81 49%
sauerkraut 4.2 0.19 39%
lamb kidney 6.9 1.12 52%
blackberries 2.8 0.43 27%
tofu 4.0 0.83 34%
radicchio 8.0 0.23 68%
marjoram 5.0 2.71 31%
turkey liver 6.4 1.89 47%
curry powder 2.9 3.25 13%
brussel sprouts 5.2 0.42 50%
snap beans 6.0 0.15 58%
lobster 8.4 0.89 71%
seaweed (wakame) 9.1 0.45 79%
collards 3.0 0.33 37%
shiitake mushroom 5.9 0.39 58%
edamame 4.4 1.21 41%
mung beans 7.9 0.19 74%
peas 6.8 0.42 65%
paprika 3.6 2.82 27%
sage 3.7 3.15 26%
caviar 4.2 2.64 33%
raspberries 1.8 0.52 30%
beef kidney 5.7 1.57 52%
crab 7.7 0.83 71%
crayfish 7.0 0.82 67%
lamb heart 5.0 1.61 48%
lamb brains 2.0 1.54 27%
avocado -0.7 1.60 8%
pork liver 6.4 1.65 59%
red peppers 2.6 0.31 40%
beef tripe 5.2 1.03 55%
mussel 6.0 0.86 63%
whole egg 1.8 1.43 30%
turnips 3.6 0.21 51%
trout 4.2 1.68 45%
fish roe 4.2 1.43 47%
olives -2.0 1.45 3%
cabbage 4.2 0.23 55%
thyme 3.5 2.76 34%
kale 4.8 0.28 60%
sturgeon 4.0 1.35 49%
lamb sweetbread 3.1 1.44 43%
salmon 4.3 1.56 52%
roast pork 3.0 1.99 41%
pork chops 4.5 1.74 54%
red cabbage 3.4 0.29 55%
rhubarb 3.3 0.21 55%
tuna 4.3 1.84 52%
caraway seed 2.1 3.33 27%
cloves 2.7 2.74 35%
sweetbread -0.1 3.18 12%
lamb (lean) 2.6 1.44 43%
onions 4.6 0.32 65%
beef heart 4.1 1.79 52%
anchovy 3.2 2.10 44%
pork (lean) 3.1 2.09 44%

macronutrients

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

protein

Diane’s protein intake is 1.35g/kg LBM or 75g/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 Diane’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 22
RDI/sedentary 11% 0.8 44
typical 16% 1.2 67
strength athlete 24% 1.8 100
maximum 35% 2.7 194
Diane 17% 1.35 75

macro targets

Based on Diane’s current body fat she could theoretically run at an energy deficit of 3856 calories per day without risk of losing excessive lean body mass.

Hence, she should not target a rate of fat loss of more than 1.02 kg (2.25 lbs) per week or an energy intake of less than 600 calories per day.

This would represent a 65% energy deficit. She is also targeting a minimum deficit of 15%, hence she should try to not consume more than 1467 calories per day. Diane should target a minimum protein intake of 100 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Diane should consume at least 100g of protein per day.

Diane’s fat intake should range between 22 and 106g/day.

Diane’s maximum recommended carbohydrate intake is 105g per day given her goal of weight loss (insulin resistant).

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) 100 194
fat (g) 22 106
carbs (g) 0 105
energy (calories) 600 1467

Diane’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

Diane’s food diary indicates she is eating 1821 calories per day with an insulin load of 64g/day and with 14% insulinogenic calories. Her basal metabolic rate (BMR) is 1726 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 Diane’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
Diane 14% 64 22

daily nutrient score

The chart below shows a comparison of the nutrient density of Diane’s food log based on the harder to find 50% of the essential nutrients. Diane’s most nutrient dense day is May 23 2018 while her least nutrient-dense day is May 20 2018.

best and worst days

Diane’s food diary for the best and worst days are shown below for comparison. Diane 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)
Pork chops, loin, fresh, visible fat eaten 262
Avocado, Black Skin, California Type 150
Danone, Light & Fit, Greek Yogourt, Strawberry 90
Chicken Thigh, Skin Eaten 251
Chicken Drumstick, Skin Eaten 119
Ground Rib Eye - Cooked 296
Kirkland Signature, Real Mayonnaise, Cage Free Eggs 45
Pepper Jack Cheese 107
vitamin cocktail 23
Ghirardelli Chocolate, Intense Dark, 86% Cacao 120
Tim's Cascade Snacks, potato chips, sea salt & vinegar 15

Worst Day

food name energy (kcal)
Pacific, Organic Bone Broth 51
Kirkland Signature, Organic Tomato Sauce 54
Ground Rib Eye - Cooked 148
Birds Eye, Steamfresh, Mixed Frozen Vegetables, Corn Carrots Peas & Green Beans 36
Fatty Tea 480

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes