Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Magdalena 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 and being autoimmune.

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

supplements

The supplements listed below will provide Magdalena 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
0.4
Zinc : Copper
40.4
Potassium : Sodium
0.4
Calcium : Magnesium
10.5
Iron : Copper
15.3
Calcium : Phosphorus
3.1

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin K1 0%
Manganese 1%
Iron 4%
Copper 7%
Vitamin A 8%
Vitamin E 8%
Potassium 12%
Magnesium 14%
Phosphorus 15%
Folate 22%
Vitamin D 28%
Sodium 31%
Zinc 35%

optimal foods for you

The foods listed below will provide Magdalena with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss . 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 17.0 0.23 47%
spinach 16.2 0.23 49%
watercress 14.3 0.11 65%
chard 13.8 0.19 51%
endive 13.7 0.17 7%
beet greens 13.1 0.22 35%
amaranth leaves 12.9 0.21 86%
lettuce 11.9 0.15 50%
parsley 12.0 0.36 48%
turnip greens 11.9 0.29 44%
chives 11.9 0.30 48%
escarole 11.7 0.19 24%
radicchio 11.4 0.23 68%
arugula 11.3 0.25 45%
kale 10.0 0.28 60%
broccoli 9.4 0.35 50%
onions 8.1 0.32 65%
collards 7.8 0.33 37%
pumpkin 7.6 0.20 76%
celery 7.1 0.18 50%
butternut squash 6.9 0.45 75%
zucchini 6.6 0.17 40%
winter squash 6.4 0.40 69%
alfalfa 6.1 0.23 19%
summer squash 6.0 0.19 45%
thyme 7.5 2.76 34%
cauliflower 5.3 0.25 50%
beef liver 6.1 1.75 60%
paprika 6.9 2.82 27%
sauerkraut 5.0 0.19 39%
mollusks conch 5.3 1.30 54%
lemongrass 4.9 0.99 93%
veal liver 5.6 1.92 55%
crayfish 4.7 0.82 67%
marjoram 6.1 2.71 31%
crab 4.7 0.83 71%
carrots 4.3 0.41 64%
radishes 4.1 0.16 43%
tarragon 6.1 2.95 62%
cucumber 3.9 0.12 40%
sage 6.0 3.15 26%
fish roe 4.6 1.43 47%
lamb liver 4.8 1.68 48%
beets 3.8 0.43 70%
rhubarb 3.6 0.21 55%
cloves 5.4 2.74 35%
chicken liver 4.5 1.72 50%
blackberries 3.5 0.43 27%
celeriac 3.4 0.42 72%
peas 3.3 0.42 65%
chayote 3.2 0.24 41%
mussel 3.6 0.86 63%
curry powder 5.3 3.25 13%
turkey liver 4.2 1.89 47%
flounder 3.3 0.86 57%
turnips 2.8 0.21 51%
cantaloupe 2.9 0.34 70%
lobster 3.3 0.89 71%
turmeric 5.0 3.12 61%
oysters 3.2 1.02 59%
halibut 3.2 1.11 66%
pepper 4.1 2.51 57%
saffron 4.3 3.10 75%
rockfish 2.7 1.09 66%
pollock 2.5 1.11 69%
boysenberries 2.0 0.50 54%
strawberries 1.8 0.32 49%
pork liver 2.8 1.65 59%
sturgeon 2.4 1.35 49%
perch 2.1 0.96 62%
kiwifruit 1.9 0.61 55%
mulberries 1.7 0.43 74%
cod 3.4 2.90 71%
beef tripe 2.0 1.03 55%
apricots 1.6 0.48 71%
white fish 2.0 1.08 70%
trout 2.4 1.68 45%
raspberries 1.5 0.52 30%
salmon 2.1 1.56 52%
turnips 1.0 0.22 61%
shrimp 1.7 1.19 69%
whiting 1.6 1.16 66%
Italian dressing, fat-free 1.0 0.47 39%
molluscs 1.1 0.69 77%
lamb kidney 1.4 1.12 52%
haddock 1.4 1.16 71%
peaches 0.8 0.39 70%
sardine 1.9 2.08 38%
lamb sweetbread 1.4 1.44 43%
nectarines 0.7 0.44 72%
carambola 0.5 0.31 56%
scallop 1.0 1.11 77%
ginger 0.8 0.80 81%
octopus 1.3 1.64 71%
gooseberries 0.4 0.44 52%
welk 2.1 2.75 82%
caviar 1.9 2.64 33%
mango 0.4 0.60 63%
lamb lungs 0.6 0.95 58%
apricots 0.2 0.48 86%

macronutrients

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

protein

Magdalena’s protein intake is 2.0g/kg LBM or 83g/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 Magdalena’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 17
RDI/sedentary ~11% 0.8 34
typical ~16% 1.2 51
minimum nutrient optimiser ~24% 1.8 76
Magdalena 52% 1.98 83

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. Magdalena’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) 76 158
fat (g) 17 86
carbs (g) 0 80
energy (calories) 920 1196

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

Magdalena’s food diary indicates she is eating 650 calories per day with an insulin load of 77g/day and with 48% 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 Magdalena’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
Magdalena 48% 77 31

daily nutrient score

The chart below shows a comparison of the nutrient density of Magdalena’s food log based on the harder to find 50% of the essential nutrients. Magdalena’s most nutrient dense day is January 23 2019 while her least nutrient-dense day is December 30 2018.

best and worst days

Magdalena’s food diary for the best and worst days are shown below for comparison. Magdalena 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)
Iron Ore Platinum Omega 3 50
Marigold, Engevita Yeast Flakes with B12 52
Danone, Skyr, Light & Free, Strawberry 81
Raw Egg 62
Raw Egg, White 69
Chicken Breast, Skin Removed Before Cooking 173
Cottage cheese, Lowfat, 2% Fat 81
Feta Cheese, Fat Free 93
Turkey Breast, Skin Removed Before Cooking 47
Lemon Juice, Fresh 20
BSN, N.O.-Xplode XE Edge, Green Apple 8
BSN, Amino X, Green Apple 80
Amandean, Marine Collagen, Unflavoured 45

Worst Day

food name energy (kcal)
Iron Ore Platinum Omega 3 50
ufit latte 43
cappuccino scitec 56
Amandean, Marine Collagen, Unflavoured 23
Lemon Juice, Fresh 20
Ben & Jerry's Ice Cream, Chocolate Chip Cookie Dough 2
Deutsche Kuche, Orange Jaffa Cakes 90

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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