Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide ANNE 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
7.6
Zinc : Copper
14.5
Potassium : Sodium
0.6
Calcium : Magnesium
4.3
Iron : Copper
14.6
Calcium : Phosphorus
0.9

nutrients to prioritise

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

nutrient % DRI prioritize
Manganese 43%
Iron 44%
Potassium 44%
Thiamin (B1) 45%
Folate 49%
Magnesium 51%
Vitamin D 51%
Panto Acid (B5) 55%
Sodium 67%
Copper 69%
Phosphorus 77%
Calcium 82%
Vitamin E 84%

optimal foods for you

The foods listed below will provide ANNE 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
chicory greens 13.0 0.23 23%
basil 12.8 0.23 47%
coriander 12.6 0.23 30%
spinach 12.1 0.23 49%
watercress 11.9 0.11 65%
endive 11.9 0.17 7%
asparagus 10.8 0.22 50%
beet greens 10.3 0.22 35%
escarole 10.2 0.19 24%
radicchio 10.1 0.23 68%
chard 9.7 0.19 51%
arugula 9.6 0.25 45%
seaweed (laver) 9.6 0.35 80%
amaranth leaves 8.9 0.21 86%
seaweed (wakame) 9.0 0.45 79%
broccoli 8.9 0.35 50%
parsley 8.9 0.36 48%
lettuce 8.7 0.15 50%
chives 8.5 0.30 48%
dill (fresh) 8.5 0.43 59%
spirulina 8.2 0.26 70%
yeast extract spread 9.2 1.85 59%
okra 8.1 0.22 50%
mustard greens 7.9 0.27 36%
celery 7.8 0.18 50%
turnip greens 7.7 0.29 44%
white mushroom 7.5 0.22 65%
portabella mushrooms 7.5 0.29 55%
zucchini 7.3 0.17 40%
chinese cabbage 7.2 0.12 54%
cauliflower 7.0 0.25 50%
banana pepper 6.9 0.27 36%
seaweed (kelp) 7.0 0.43 77%
alfalfa 6.8 0.23 19%
summer squash 6.6 0.19 45%
jalapeno peppers 6.4 0.27 37%
pumpkin 6.3 0.20 76%
mung beans 6.1 0.19 74%
butternut squash 6.2 0.45 75%
cucumber 5.8 0.12 40%
pickles 5.8 0.12 40%
snap beans 5.7 0.15 58%
kale 5.8 0.28 60%
shiitake mushroom 5.8 0.39 58%
red peppers 5.7 0.31 40%
artichokes 5.7 0.47 49%
eggplant 5.6 0.25 35%
winter squash 5.7 0.40 69%
wheat bran 6.8 2.16 38%
pinto beans 5.4 0.22 83%
onions 5.4 0.32 65%
chayote 5.2 0.24 41%
sauerkraut 5.1 0.19 39%
radishes 5.1 0.16 43%
peas 5.2 0.42 65%
brussel sprouts 5.1 0.42 50%
cabbage 4.9 0.23 55%
crab 4.7 0.83 71%
lamb liver 5.3 1.68 48%
mollusks conch 4.9 1.30 54%
lobster 4.6 0.89 71%
collards 4.2 0.33 37%
thyme 5.7 2.76 34%
blackberries 4.1 0.43 27%
tarragon 5.8 2.95 62%
lemongrass 4.5 0.99 93%
soybeans (sprouted) 4.3 0.81 49%
red cabbage 4.0 0.29 55%
beets 4.0 0.43 70%
cloves 5.6 2.74 35%
paprika 5.6 2.82 27%
beef liver 4.8 1.75 60%
rhubarb 3.6 0.21 55%
turnips 3.5 0.21 51%
coconut water 3.5 0.19 66%
veal liver 4.6 1.92 55%
fish roe 4.2 1.43 47%
crayfish 3.7 0.82 67%
marjoram 4.9 2.71 31%
curry powder 5.2 3.25 13%
edamame 3.7 1.21 41%
pepper 4.6 2.51 57%
chicken liver 4.0 1.72 50%
mussel 3.4 0.86 63%
sage 4.8 3.15 26%
carrots 2.9 0.41 64%
turmeric 4.7 3.12 61%
turkey liver 3.8 1.89 47%
celeriac 2.8 0.42 72%
boysenberries 2.7 0.50 54%
oat bran 3.9 2.46 65%
saffron 4.3 3.10 75%
trout 3.4 1.68 45%
carambola 2.4 0.31 56%
kefir (low fat) 2.4 0.41 64%
lamb kidney 2.8 1.12 52%
oysters 2.7 1.02 59%
raspberries 2.4 0.52 30%
strawberries 2.2 0.32 49%
leeks 2.2 0.61 83%

macronutrients

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

protein

ANNE’s protein intake is 1.93g/kg LBM or 87g/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 ANNE’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 18
RDI/sedentary 11% 0.8 36
typical 16% 1.2 54
strength athlete 24% 1.8 81
maximum 35% 2.7 184
ANNE 22% 1.93 87

macro targets

Based on ANNE’s current body fat she could theoretically run at an energy deficit of 1026 calories per day without risk of losing excessive lean body mass.

Hence, she should not target a rate of fat loss of more than 0.93 kg (2.05 lbs) per week or an energy intake of less than 611 calories per day.

This would represent a 63% energy deficit. She is also targeting a minimum deficit of 15%, hence she should try to not consume more than 1391 calories per day. ANNE should target a minimum protein intake of 81 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

ANNE should consume at least 81g of protein per day.

ANNE’s fat intake should range between 18 and 100g/day.

ANNE’s maximum recommended carbohydrate intake is 85g 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) 81 184
fat (g) 18 100
carbs (g) 0 85
energy (calories) 611 1391

ANNE’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

ANNE’s food diary indicates she is eating 1592 calories per day with an insulin load of 72g/day and with 18% insulinogenic calories. Her basal metabolic rate (BMR) is 1637 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 ANNE’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
ANNE 18% 72 24

daily nutrient score

The chart below shows a comparison of the nutrient density of ANNE’s food log based on the harder to find 50% of the essential nutrients. ANNE’s most nutrient dense day is January 31 2018 while her least nutrient-dense day is February 02 2018.

best and worst days

ANNE’s food diary for the best and worst days are shown below for comparison. ANNE 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)
Almond Butter, Salted 288
Cabbage, Green, Cooked 69
Sesame Oil 361
Spinach, Creamed 218
Pistachio Nuts, Roasted, Salted 700

Worst Day

food name energy (kcal)
Eggs, Cooked 136
Kerrygold, Salted Butter 100
Avocado, Black Skin, California Type 227
Kirkland, Bacon Crumbles 60
Simply Lite, Dark Chocolate, with Almonds, 45% Cacao 220
carbquick pancake 561
Emerald, 100 Calorie Packs Almonds, Dry Roasted 100

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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