Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Marty 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
5.6
Zinc : Copper
8.7
Potassium : Sodium
1.3
Calcium : Magnesium
1.9
Iron : Copper
11.6
Calcium : Phosphorus
0.6

other considerations

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

  • Folate
  • Choline
  • Serine
  • Copper
  • Magnesium
  • Selenium
  • Zinc
  • Vitamin B-6
  • Niacin (B3)
  • Vitamin D
  • Vitamin E
  • Vitamin B-12
  • Vitamin C
  • Cystine

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Marty’s diet is not providing in large quantities. The table below shows the nutrients that Marty 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: asthma, dyslipedimia, female infertility.

nutrient % DRI prioritize
Vitamin D 35%
Sodium 70%
Vitamin E 74%
Omega-3 76%
Calcium 82%
Magnesium 88%
Manganese 92%
Potassium 93%
Zinc 97%
Thiamin (B1) 103%
Phosphorus 122%
Folate 125%
Copper 167%

optimal foods for you

The foods listed below will provide Marty with the nutrients that he is currently not getting in large amounts while also aligning with his 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 7.0 0.17 7%
chicory greens 6.7 0.23 23%
spinach 8.3 0.23 49%
coriander 6.8 0.23 30%
escarole 6.0 0.19 24%
basil 7.7 0.23 47%
asparagus 7.2 0.22 50%
beet greens 5.5 0.22 35%
zucchini 5.7 0.17 40%
seaweed (laver) 8.3 0.35 80%
lettuce 5.7 0.15 50%
fish roe 6.0 1.43 47%
watercress 6.7 0.11 65%
broccoli 5.5 0.35 50%
arugula 5.0 0.25 45%
turnip greens 5.0 0.29 44%
cloves 5.4 2.74 35%
mustard greens 4.2 0.27 36%
banana pepper 4.1 0.27 36%
parsley 5.0 0.36 48%
chard 5.1 0.19 51%
mackerel 3.6 3.05 14%
red peppers 4.1 0.31 40%
summer squash 4.4 0.19 45%
curry powder 3.4 3.25 13%
paprika 4.2 2.82 27%
chives 4.5 0.30 48%
okra 4.5 0.22 50%
edamame 4.2 1.21 41%
radicchio 5.6 0.23 68%
dill (fresh) 5.0 0.43 59%
chinese cabbage 4.5 0.12 54%
celery 4.2 0.18 50%
trout 4.4 1.68 45%
eggplant 2.9 0.25 35%
cauliflower 4.0 0.25 50%
seaweed (wakame) 6.3 0.45 79%
blackberries 2.3 0.43 27%
alfalfa 1.6 0.23 19%
brussel sprouts 3.7 0.42 50%
jalapeno peppers 2.7 0.27 37%
yeast extract spread 5.0 1.85 59%
sauerkraut 2.7 0.19 39%
thyme 3.5 2.76 34%
mussel 4.6 0.86 63%
collards 2.3 0.33 37%
pickles 2.4 0.12 40%
cucumber 2.4 0.12 40%
sardine 3.2 2.08 38%
avocado 0.7 1.60 8%
kale 3.9 0.28 60%
olives 0.1 1.45 3%
trout 4.5 3.82 45%
salmon 3.7 1.56 52%
lamb liver 3.5 1.68 48%
beef brains 1.5 1.51 22%
radishes 2.4 0.16 43%
amaranth leaves 5.6 0.21 86%
wheat bran 3.0 2.16 38%
sturgeon 3.3 1.35 49%
onions 4.0 0.32 65%
flounder 3.7 0.86 57%
sage 2.4 3.15 26%
cabbage 2.9 0.23 55%
lamb brains 1.4 1.54 27%
raspberries 1.1 0.52 30%
cod liver oil 2.9 9.02 0%
marjoram 2.1 2.71 31%
chayote 1.6 0.24 41%
anchovy 2.7 2.10 44%
artichokes 2.3 0.47 49%
portabella mushrooms 2.6 0.29 55%
herring 2.1 2.17 36%
rockfish 3.7 1.09 66%
mollusks conch 2.9 1.30 54%
caviar 2.0 2.64 33%
rhubarb 2.4 0.21 55%
pumpkin 3.9 0.20 76%
red cabbage 2.3 0.29 55%
snap beans 2.5 0.15 58%
mayonnaise type dressing 0.6 2.50 19%
halibut 3.5 1.11 66%
shiitake mushroom 2.3 0.39 58%
lamb kidney 2.3 1.12 52%
winter squash 3.1 0.40 69%
spirulina 3.1 0.26 70%
white mushroom 2.7 0.22 65%
egg yolk 0.4 2.75 18%
hazelnuts 1.5 6.29 10%
butternut squash 3.5 0.45 75%
whole egg 0.5 1.43 30%
boysenberries 1.9 0.50 54%
sunflower seeds 1.4 5.46 15%
cinnamon 1.3 2.47 34%
strawberries 1.3 0.32 49%
beets 2.8 0.43 70%
turnips 1.2 0.21 51%
oysters 2.2 1.02 59%
tarragon 3.4 2.95 62%
whiting 2.8 1.16 66%

macronutrients

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

protein

Marty’s protein intake is 2.19g/kg LBM or 167g/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 Marty’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 31
RDI/sedentary 11% 0.8 61
typical 16% 1.2 92
strength athlete 24% 1.8 137
maximum 35% 2.7 250
Marty 47% 2.19 167

macro targets

Based on Marty’s current body fat he could theoretically run at an energy deficit of 724 calories per day without risk of losing excessive lean body mass.

Hence, he should not target a rate of fat loss of more than 0.66 kg (1.45 lbs) per week or an energy intake of less than 1497 calories per day.

This would represent a 33% energy deficit. He is also targeting a minimum deficit of 15%, hence he should try to not consume more than 1888 calories per day. Marty should target a minimum protein intake of 137 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Marty should consume at least 137g of protein per day.

Marty’s fat intake should range between 31 and 136g/day.

Marty’s maximum recommended carbohydrate intake is 144g per day given his 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) 137 250
fat (g) 31 136
carbs (g) 0 144
energy (calories) 1497 1888

Marty’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

Marty’s food diary indicates he is eating 1437 calories per day with an insulin load of 146g/day and with 41% insulinogenic calories. His basal metabolic rate (BMR) is 2221 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 Marty’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
Marty 41% 146 52

daily nutrient score

The chart below shows a comparison of the nutrient density of Marty’s food log based on the harder to find 50% of the essential nutrients. Marty’s most nutrient dense day is July 16 2018 while his least nutrient-dense day is June 14 2017.

best and worst days

Marty’s food diary for the best and worst days are shown below for comparison. Marty 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)
Martylent mix v3 371
Chicken Liver 418
Avocado, Green Skin, Florida Type 365
Sour Cream 57

Worst Day

food name energy (kcal)
Lamb roast, shank or foreshank, visible fat eaten 116

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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