Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Amy 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
3.7
Zinc : Copper
1.5
Potassium : Sodium
1.9
Calcium : Magnesium
2.0
Iron : Copper
1.1
Calcium : Phosphorus
0.2

other considerations

You also indicated that you have hypothyroidism. According to the micronutrient meta analysis, here are the nutrients that you might be lacking when having hypothyroidism:

  • Vitamin B-6
  • Vitamin B-12
  • Folate
  • Vitamin C
  • Vitamin E
  • Vitamin A
  • Zinc
  • Copper
  • Selenium
  • 18:3 n-3 c
  • Choline

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Amy’s diet is not providing in large quantities. The table below shows the nutrients that Amy 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: hypothyroidism.

nutrient % DRI prioritize
Vitamin C 23%
Manganese 27%
Vitamin K1 32%
Sodium 48%
Calcium 49%
Magnesium 67%
Vitamin E 70%
Vitamin D 84%
Potassium 100%
Iron 117%
Thiamin (B1) 137%
Folate 150%

optimal foods for you

The foods listed below will provide Amy 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
basil 13.8 0.23 47%
spinach 13.4 0.23 49%
coriander 13.0 0.23 30%
chicory greens 12.1 0.23 23%
beet greens 11.7 0.22 35%
endive 11.4 0.17 7%
chard 11.3 0.19 51%
watercress 11.1 0.11 65%
lettuce 11.1 0.15 50%
parsley 11.2 0.36 48%
turnip greens 10.9 0.29 44%
seaweed (laver) 10.6 0.35 80%
mustard greens 10.3 0.27 36%
chives 10.4 0.30 48%
asparagus 9.8 0.22 50%
amaranth leaves 9.8 0.21 86%
arugula 9.8 0.25 45%
chinese cabbage 9.5 0.12 54%
escarole 9.5 0.19 24%
broccoli 9.2 0.35 50%
dill (fresh) 9.3 0.43 59%
radicchio 9.0 0.23 68%
kale 8.9 0.28 60%
onions 8.9 0.32 65%
brussel sprouts 7.3 0.42 50%
okra 6.9 0.22 50%
sauerkraut 6.8 0.19 39%
collards 6.6 0.33 37%
banana pepper 6.5 0.27 36%
cabbage 6.4 0.23 55%
thyme 7.9 2.76 34%
red peppers 6.3 0.31 40%
cauliflower 6.1 0.25 50%
celery 6.1 0.18 50%
zucchini 6.0 0.17 40%
jalapeno peppers 5.6 0.27 37%
summer squash 5.5 0.19 45%
snap beans 5.5 0.15 58%
peas 5.7 0.42 65%
seaweed (wakame) 5.5 0.45 79%
seaweed (kelp) 5.2 0.43 77%
spirulina 5.0 0.26 70%
pumpkin 5.0 0.20 76%
lemongrass 5.4 0.99 93%
radishes 4.8 0.16 43%
mung beans 4.7 0.19 74%
butternut squash 4.7 0.45 75%
sage 6.3 3.15 26%
mulberries 4.4 0.43 74%
yeast extract spread 5.2 1.85 59%
tarragon 5.8 2.95 62%
red cabbage 4.1 0.29 55%
winter squash 4.1 0.40 69%
alfalfa 3.9 0.23 19%
marjoram 5.2 2.71 31%
rhubarb 3.6 0.21 55%
cucumber 3.5 0.12 40%
pickles 3.5 0.12 40%
blackberries 3.6 0.43 27%
paprika 5.1 2.82 27%
strawberries 3.5 0.32 49%
mussel 3.7 0.86 63%
artichokes 3.5 0.47 49%
kiwifruit 3.5 0.61 55%
cloves 4.8 2.74 35%
white mushroom 3.2 0.22 65%
pinto beans 3.2 0.22 83%
beets 3.2 0.43 70%
wheat bran 4.2 2.16 38%
turmeric 4.8 3.12 61%
turnips 2.9 0.21 51%
fish roe 3.6 1.43 47%
curry powder 4.7 3.25 13%
eggplant 2.8 0.25 35%
cantaloupe 2.9 0.34 70%
leeks 2.9 0.61 83%
chicken liver 3.5 1.72 50%
portabella mushrooms 2.5 0.29 55%
saffron 4.0 3.10 75%
chayote 2.2 0.24 41%
limes 2.2 0.30 70%
raspberries 2.3 0.52 30%
carrots 2.2 0.41 64%
shiitake mushroom 2.1 0.39 58%
edamame 2.6 1.21 41%
boysenberries 2.1 0.50 54%
grapefruit 1.9 0.30 83%
pineapple 2.0 0.50 76%
lamb lungs 2.2 0.95 58%
celeriac 1.8 0.42 72%
lamb kidney 2.2 1.12 52%
beef tripe 2.2 1.03 55%
gooseberries 1.8 0.44 52%
pepper 3.0 2.51 57%
turnips 1.6 0.22 61%
coconut water 1.6 0.19 66%
pork liver 2.5 1.65 59%
carambola 1.6 0.31 56%
oranges 1.7 0.46 77%
grapefruit 1.6 0.33 85%

macronutrients

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

protein

Amy’s protein intake is 3.73g/kg LBM or 191g/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 Amy’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 41
typical 16% 1.2 61
strength athlete 24% 1.8 92
maximum 35% 2.7 202
Amy 46% 3.73 191

macro targets

Based on Amy’s current body fat she could theoretically run at an energy deficit of 787 calories per day without risk of losing excessive lean body mass.

Hence, she should not target a rate of fat loss of more than 0.71 kg (1.57 lbs) per week or an energy intake of less than 1009 calories per day.

This would represent a 44% energy deficit. She is also targeting a minimum deficit of 15%, hence she should try to not consume more than 1527 calories per day. Amy should target a minimum protein intake of 92 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Amy should consume at least 92g of protein per day.

Amy’s fat intake should range between 20 and 110g/day.

Amy’s maximum recommended carbohydrate intake is 97g 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) 92 202
fat (g) 20 110
carbs (g) 0 97
energy (calories) 1009 1527

Amy’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

Amy’s food diary indicates she is eating 1697 calories per day with an insulin load of 121g/day and with 28% insulinogenic calories. Her basal metabolic rate (BMR) is 1796 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 Amy’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
Amy 28% 121 14

daily nutrient score

The chart below shows a comparison of the nutrient density of Amy’s food log based on the harder to find 50% of the essential nutrients. Amy’s most nutrient dense day is December 06 2017 while her least nutrient-dense day is January 01 2018.

best and worst days

Amy’s food diary for the best and worst days are shown below for comparison. Amy 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)
Egg, Whole, Raw, Fresh 286
Salmon, Atlantic, wild, cooked from fresh or frozen [Copy] 157
Beef, Variety Meats and By-Products, Liver, Cooked, Pan-Fried 412
Beef, Ground, 90% Lean Meat, 10% Fat, Raw 398
Spectrum, Organic Unrefined Coconut Oil 120
Pork, fresh, loin, sirloin (chops or roasts), boneless, separable lean and fat, raw 226
Butter, Salted 51
Sardines, Canned in Water, Drained 195

Worst Day

food name energy (kcal)
Egg, Whole, Raw, Fresh 180
Avocado, Black Skin, California Type 118
Crown Prince, Skinless & Boneless Sardines In Olive Oil 170
Salami, Italian, Pork 327
Butter, Salted 34
Bertolli, Extra Virgin Olive Oil 119
Green Giant, Summer Sweet Peas, Frozen 80
Mushrooms, Raw 25
Beef, Variety Meats and By-Products, Liver, Cooked, Pan-Fried 149
Chicken Breast, Skin Removed Before Cooking 49
Caesar Dressing, Store Bought 40
Greek Yogurt, Dannon, Plain, Nonfat 79
Cheddar Jack Cheese Blend 330
Peanuts, Dry Roasted, Salted 499

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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