Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Ted 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.

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

supplements

The supplements listed below will provide Ted with the nutrients that he is not getting enough of 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. 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
5.6
Zinc : Copper
7.9
Potassium : Sodium
2.5
Calcium : Magnesium
1.9
Iron : Copper
8.2
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Ted’s current diet is not providing in large quantities. The table below shows the nutrients that Ted is not getting more than 300% of the recommended daily intake from the diet and that are not contraindicated by the nutrient ratios above.

nutrient % DRI prioritize
Sodium 46%
Vitamin D 69%
Thiamin (B1) 122%
Potassium 124%
Calcium 134%
Magnesium 140%
Manganese 142%
Vitamin E 160%
Folate 165%
Niacin (B3) 191%
Zinc 192%

optimal foods for you

The foods listed below will provide Ted with the nutrients that he is currently not getting in large amounts while also aligning with his 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 7.9 0.23 47%
spinach 7.8 0.23 49%
asparagus 7.4 0.22 50%
endive 7.0 0.17 7%
seaweed (laver) 7.0 0.35 80%
coriander 6.8 0.23 30%
chicory greens 5.7 0.23 23%
amaranth leaves 5.6 0.21 86%
escarole 5.5 0.19 24%
seaweed (wakame) 5.4 0.45 79%
watercress 5.2 0.11 65%
yeast extract spread 5.8 1.85 59%
okra 5.0 0.22 50%
parsley 4.9 0.36 48%
lettuce 4.6 0.15 50%
dill (fresh) 4.6 0.43 59%
radicchio 4.5 0.23 68%
broccoli 4.4 0.35 50%
wheat bran 5.0 2.16 38%
beet greens 4.3 0.22 35%
veal liver 4.9 1.92 55%
chard 4.0 0.19 51%
turnip greens 4.1 0.29 44%
chicken liver 4.5 1.72 50%
lamb liver 4.5 1.68 48%
chinese cabbage 3.8 0.12 54%
spirulina 3.8 0.26 70%
red peppers 3.8 0.31 40%
fish roe 4.2 1.43 47%
arugula 3.7 0.25 45%
banana pepper 3.6 0.27 36%
seaweed (kelp) 3.6 0.43 77%
white mushroom 3.6 0.22 65%
shiitake mushroom 3.5 0.39 58%
chives 3.5 0.30 48%
beef liver 4.0 1.75 60%
portabella mushrooms 3.4 0.29 55%
thyme 4.3 2.76 34%
turkey liver 3.8 1.89 47%
mung beans 3.1 0.19 74%
mustard greens 3.1 0.27 36%
halibut 3.4 1.11 66%
alfalfa 2.9 0.23 19%
crab 3.1 0.83 71%
sturgeon 3.3 1.35 49%
onions 2.8 0.32 65%
celery 2.7 0.18 50%
salmon 3.3 1.56 52%
pork liver 3.3 1.65 59%
kale 2.7 0.28 60%
zucchini 2.6 0.17 40%
lamb kidney 2.9 1.12 52%
pumpkin 2.6 0.20 76%
mussel 2.8 0.86 63%
trout 3.1 1.68 45%
brussel sprouts 2.6 0.42 50%
beef tripe 2.8 1.03 55%
butternut squash 2.6 0.45 75%
lemongrass 2.7 0.99 93%
mollusks conch 2.8 1.30 54%
oysters 2.6 1.02 59%
cauliflower 2.3 0.25 50%
blackberries 2.3 0.43 27%
collards 2.3 0.33 37%
cloves 3.2 2.74 35%
winter squash 2.3 0.40 69%
lean pastrami 2.4 0.95 73%
pinto beans 2.1 0.22 83%
anchovy 2.7 2.10 44%
paprika 2.9 2.82 27%
summer squash 1.9 0.19 45%
boysenberries 1.9 0.50 54%
snap beans 1.8 0.15 58%
jalapeno peppers 1.8 0.27 37%
crayfish 2.0 0.82 67%
edamame 2.2 1.21 41%
curry powder 2.9 3.25 13%
eggplant 1.7 0.25 35%
sage 2.7 3.15 26%
pork chops 2.1 1.74 54%
tarragon 2.5 2.95 62%
cabbage 1.4 0.23 55%
beets 1.5 0.43 70%
artichokes 1.5 0.47 49%
peas 1.4 0.42 65%
flounder 1.6 0.86 57%
rockfish 1.6 1.09 66%
veal 1.8 1.51 65%
pork shoulder 1.7 1.62 56%
lobster 1.4 0.89 71%
garbanzo beans 2.5 3.78 69%
radishes 1.1 0.16 43%
carrots 1.2 0.41 64%
sauerkraut 1.0 0.19 39%
white fish 1.3 1.08 70%
raspberries 1.1 0.52 30%
beef kidney 1.4 1.57 52%
ground beef (lean) 1.4 1.44 60%
sardine 1.6 2.08 38%
turmeric 2.0 3.12 61%

macronutrients

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

protein

Ted’s protein intake is 2.4g/kg LBM or 156g/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 Ted’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 26
RDI/sedentary ~11% 0.8 52
typical ~16% 1.2 78
minimum nutrient optimiser ~24% 1.8 118
Ted 27% 2.38 156

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. Ted’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) 118 220
fat (g) 26 120
carbs (g) 0 124
energy (calories) 1623 1665

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

Ted’s food diary indicates he is eating 2336 calories per day with an insulin load of 130g/day and with 22% 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 Ted’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
Ted 22% 130 43

daily nutrient score

The chart below shows a comparison of the nutrient density of Ted’s food log based on the harder to find 50% of the essential nutrients. Ted’s most nutrient dense day is October 04 2016 while his least nutrient-dense day is October 03 2016.

best and worst days

Ted’s food diary for the best and worst days are shown below for comparison. Ted 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)
Salmon, Atlantic, wild, cooked from fresh or frozen 413
Omelet, plain 316
Spinach, cooked from fresh 41
Coffee, made from ground 12
Half and half 74
Beef brisket, no visible fat eaten 347
Broccoli, cooked from fresh 55
Brazil nuts, unsalted 467
Cheese, swiss 220
Mushrooms, cooked from fresh 34
Chocolate, dark, 90% cocoa solids, Lindt Supreme Dark 302
Raspberries, frozen, unsweetened 65

Worst Day

food name energy (kcal)
Hamburger or ground beef, 80% lean 576
Tomatoes, red, ripe, cooked 44
Onion, white, yellow or red, raw 28
Garlic, cooked 6
Chili powder 23
Cabbage, green, cooked 69
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, cooked, braised 198
Avocado, black skin, California type 227
Cheese, cheddar 344
Coffee, made from ground 12
Half and half 37
Cottage cheese, regular (4% fat) 206
Crown Prince, Naturally Smoked Oysters 196
Chocolate, dark, 90% cocoa solids, Lindt Supreme Dark 299
Strawberries, fresh 23

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes