Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help mohammed get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of nutrient dense maintenance and being paleo.

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

supplements

The supplements listed below will provide mohammed 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
6.3
Zinc : Copper
6.7
Potassium : Sodium
1.2
Calcium : Magnesium
2.2
Iron : Copper
8.6
Calcium : Phosphorus
0.6

other considerations

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

  • Vitamin B-6
  • Vitamin B-12
  • Thiamin (B1)
  • Riboflavin (B2)
  • Niacin (B3)
  • Pantothenic acid (B5)
  • Folate
  • Zinc
  • Magnesium
  • Selenium
  • Cystine
  • 18:3 n-3 c
  • Vitamin A
  • Vitamin C
  • Vitamin E
  • Vitamin D
  • Calcium
  • Copper
  • Manganese

nutrients to prioritise

Going forward, we want to prioritise the nutrients that mohammed’s diet is not providing in large quantities. The table below shows the nutrients that mohammed 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: fatigue, hypertension, sleep apnea.

nutrient % DRI prioritize
Vitamin D 17%
Sodium 47%
Potassium 59%
Magnesium 68%
Calcium 74%
Thiamin (B1) 76%
Manganese 81%
Vitamin E 94%
Phosphorus 108%
Zinc 114%
Panto Acid (B5) 141%
Vitamin B6 143%
Niacin (B3) 144%

optimal foods for you

The foods listed below will provide mohammed with the nutrients that he is currently not getting in large amounts while also aligning with his goal of nutrient dense maintenance. 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
coriander 12.8 0.23 30%
endive 11.0 0.17 7%
chicory greens 11.7 0.23 23%
spinach 12.2 0.23 49%
watercress 12.7 0.11 65%
beet greens 11.1 0.22 35%
asparagus 11.3 0.22 50%
chard 10.5 0.19 51%
mustard greens 9.6 0.27 36%
escarole 8.7 0.19 24%
yeast extract spread 9.2 1.85 59%
banana pepper 9.0 0.27 36%
shiitake mushroom 9.9 0.39 58%
portabella mushrooms 9.7 0.29 55%
okra 9.3 0.22 50%
zucchini 8.8 0.17 40%
broccoli 9.2 0.35 50%
lettuce 9.2 0.15 50%
parsley 9.0 0.36 48%
arugula 8.9 0.25 45%
seaweed (laver) 10.3 0.35 80%
white mushroom 9.6 0.22 65%
chives 8.6 0.30 48%
celery 8.5 0.18 50%
jalapeno peppers 7.8 0.27 37%
summer squash 8.0 0.19 45%
sunflower seeds 3.4 5.46 15%
chinese cabbage 8.3 0.12 54%
red peppers 7.4 0.31 40%
veal liver 7.1 1.92 55%
amaranth leaves 9.5 0.21 86%
alfalfa 6.4 0.23 19%
turnip greens 7.2 0.29 44%
cauliflower 7.5 0.25 50%
eggplant 6.6 0.25 35%
chicken liver 6.3 1.72 50%
salmon 6.5 1.56 52%
lamb liver 6.2 1.68 48%
beef liver 6.5 1.75 60%
chayote 6.5 0.24 41%
radicchio 7.7 0.23 68%
pickles 6.4 0.12 40%
cucumber 6.4 0.12 40%
kale 7.1 0.28 60%
butternut squash 7.7 0.45 75%
collards 6.0 0.33 37%
spirulina 7.6 0.26 70%
hazelnuts 1.1 6.29 10%
trout 5.4 1.68 45%
turkey liver 5.3 1.89 47%
radishes 6.1 0.16 43%
cod liver oil -1.3 9.02 0%
winter squash 7.1 0.40 69%
halibut 6.4 1.11 66%
hazelnut oil -1.3 8.84 0%
grapeseed oil -1.4 8.84 0%
almond oil -1.4 8.84 0%
lamb kidney 5.5 1.12 52%
sauerkraut 5.5 0.19 39%
almonds 0.8 6.07 15%
pork liver 5.5 1.65 59%
almond butter 0.7 6.14 16%
cabbage 6.0 0.23 55%
mung beans 6.9 0.19 74%
peas 6.3 0.42 65%
pumpkin 6.8 0.20 76%
pumpkin seeds 1.0 5.59 19%
flax seed 0.7 5.34 12%
sturgeon 4.9 1.35 49%
artichokes 5.4 0.47 49%
pine nuts -0.2 6.73 11%
caviar 3.2 2.64 33%
brussel sprouts 5.2 0.42 50%
red cabbage 5.5 0.29 55%
sesame butter 0.5 5.86 21%
pork chops 4.4 1.74 54%
mackerel 1.8 3.05 14%
seaweed (wakame) 6.4 0.45 79%
turnips 5.1 0.21 51%
fish roe 4.2 1.43 47%
cod 4.4 2.90 71%
crab 5.6 0.83 71%
anchovy 3.5 2.10 44%
pili nuts -1.3 7.19 7%
sesame seeds -0.6 6.31 10%
peanut oil -2.6 8.84 0%
peanuts -0.1 5.99 18%
brazil nuts -0.9 6.59 9%
snap beans 5.2 0.15 58%
blackberries 3.5 0.43 27%
chicken breast 4.4 1.48 60%
butternuts -0.7 6.12 17%
veal 4.3 1.51 65%
tuna 3.4 1.84 52%
walnuts -1.1 6.19 13%
carrots 4.7 0.41 64%
fish liver -0.2 4.24 9%
lobster 4.7 0.89 71%
macadamia nuts -2.1 7.18 6%
pork shoulder 3.5 1.62 56%

macronutrients

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

protein

mohammed’s protein intake is 1.86g/kg LBM or 108g/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 mohammed’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 23
RDI/sedentary 11% 0.8 47
typical 16% 1.2 70
strength athlete 24% 1.8 105
maximum 35% 2.7 202
mohammed 22% 1.86 108

macro targets

mohammed should consume at least 105g of protein per day.

mohammed’s fat intake should range between 23 and 132g/day.

mohammed’s maximum recommended carbohydrate intake is 110g per day given his goal of nutrient dense maintenance.

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) 105 202
fat (g) 23 132
carbs (g) 0 110
energy (calories) 1389 1828

mohammed’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

mohammed’s food diary indicates he is eating 1978 calories per day with an insulin load of 167g/day and with 34% insulinogenic calories. His basal metabolic rate (BMR) is 1792 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 mohammed’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
mohammed 34% 167 107

daily nutrient score

The chart below shows a comparison of the nutrient density of mohammed’s food log based on the harder to find 50% of the essential nutrients. mohammed’s most nutrient dense day is July 28 2018 while his least nutrient-dense day is July 23 2018.

best and worst days

mohammed’s food diary for the best and worst days are shown below for comparison. mohammed 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)
Chicken Liver 200
Banana, Fresh 90
Pancake, Plain or Buttermilk, Homemade 199
Maple Syrup, Pure 102
Butter, Unsalted 102
Chicken Liver 167
Cheddar Cheese, Natural 115
Raspberries, Fresh, Red 14
Ribs, Beef, Short, Visible Fat Eaten 612
Earthbound Farm, salad mix, kale italia, Deep Green Blends, organic 30
Mango, Fresh 202

Worst Day

food name energy (kcal)
Eggs, Cooked 136
Green Olives 49
Olive Oil 119
Onnit, Krill Oil 20
Murgella, Burrata 217
Wheat Bread 66
Avocado, Black Skin, California Type 114
Fish, grouper, mixed species, cooked, dry heat 191
Parsley, Fresh 10
Lentil Soup, Homemade 173
Dates, Medjool 20
Five Guys, cheeseburger 840
Mango, Fresh 202

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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