Nutrition Fingerprint

recommended approach

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

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

supplements

The supplements listed below will provide Alber 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
5.3
Zinc : Copper
5.5
Potassium : Sodium
0.8
Calcium : Magnesium
3.0
Iron : Copper
5.6
Calcium : Phosphorus
0.3

other considerations

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

  • Vitamin A
  • Vitamin D
  • Zinc
  • Magnesium
  • Vitamin B-6
  • Vitamin B-12
  • Thiamin (B1)
  • Cystine
  • Vitamin C
  • Folate

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Alber’s diet is not providing in large quantities. The table below shows the nutrients that Alber 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: autism.

nutrient % DRI prioritize
Vitamin K1 15%
Manganese 23%
Magnesium 33%
Vitamin E 37%
Potassium 39%
Sodium 45%
Calcium 50%
Vitamin C 50%
Vitamin D 58%
Thiamin (B1) 74%
Omega-3 88%
Vitamin B6 112%
Zinc 121%

optimal foods for you

The foods listed below will provide Alber 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
basil 14.6 0.23 47%
chicory greens 13.2 0.23 23%
coriander 13.3 0.23 30%
beet greens 13.5 0.22 35%
spinach 14.1 0.23 49%
watercress 14.3 0.11 65%
endive 11.2 0.17 7%
chard 13.1 0.19 51%
mustard greens 12.1 0.27 36%
zucchini 11.0 0.17 40%
lettuce 11.1 0.15 50%
turnip greens 10.7 0.29 44%
chives 10.9 0.30 48%
parsley 10.8 0.36 48%
sage 7.8 3.15 26%
kale 11.0 0.28 60%
summer squash 9.9 0.19 45%
broccoli 10.0 0.35 50%
asparagus 10.0 0.22 50%
thyme 7.8 2.76 34%
paprika 7.4 2.82 27%
cloves 7.6 2.74 35%
escarole 8.5 0.19 24%
arugula 9.3 0.25 45%
okra 9.4 0.22 50%
chinese cabbage 9.6 0.12 54%
dill (fresh) 9.6 0.43 59%
seaweed (laver) 10.6 0.35 80%
amaranth leaves 10.9 0.21 86%
banana pepper 8.6 0.27 36%
wheat bran 7.4 2.16 38%
collards 8.3 0.33 37%
cod liver oil 1.4 9.02 0%
marjoram 6.5 2.71 31%
cabbage 8.7 0.23 55%
tarragon 7.2 2.95 62%
radicchio 8.9 0.23 68%
curry powder 4.7 3.25 13%
red peppers 7.4 0.31 40%
brussel sprouts 7.6 0.42 50%
sauerkraut 7.1 0.19 39%
cauliflower 7.4 0.25 50%
celery 7.2 0.18 50%
jalapeno peppers 6.3 0.27 37%
onions 7.6 0.32 65%
radishes 6.5 0.16 43%
mackerel 3.4 3.05 14%
hazelnuts 1.3 6.29 10%
hazelnut oil -0.8 8.84 0%
saffron 5.9 3.10 75%
grapeseed oil -0.9 8.84 0%
sunflower oil -0.9 8.84 0%
fish roe 5.5 1.43 47%
trout 3.9 3.82 45%
alfalfa 4.8 0.23 19%
almond oil -1.1 8.84 0%
walnuts 1.0 6.19 13%
salmon 5.4 1.56 52%
butternut squash 7.0 0.45 75%
sunflower seeds 1.3 5.46 15%
trout 4.8 1.68 45%
red cabbage 6.0 0.29 55%
almonds 0.8 6.07 15%
caviar 3.6 2.64 33%
almond butter 0.8 6.14 16%
mayonnaise -0.7 7.17 2%
pine nuts -0.1 6.73 11%
peas 6.0 0.42 65%
winter squash 6.2 0.40 69%
pumpkin seeds 0.9 5.59 19%
cumin 2.9 3.75 39%
poppy seeds 0.9 5.25 17%
flax seed 0.6 5.34 12%
eggplant 4.6 0.25 35%
cucumber 4.9 0.12 40%
pickles 4.9 0.12 40%
turmeric 3.9 3.12 61%
sesame butter 0.5 5.86 21%
pili nuts -0.9 7.19 7%
chayote 4.7 0.24 41%
yeast extract spread 4.5 1.85 59%
peanut oil -2.3 8.84 0%
shiitake mushroom 5.2 0.39 58%
brazil nuts -0.6 6.59 9%
halibut 5.1 1.11 66%
blackberries 3.8 0.43 27%
portabella mushrooms 5.1 0.29 55%
mustard seed 1.0 5.08 27%
caraway seed 2.0 3.33 27%
bay leaf 3.2 3.13 52%
lamb liver 3.9 1.68 48%
snap beans 5.2 0.15 58%
artichokes 4.6 0.47 49%
soybean oil -2.6 8.84 0%
pepper 3.7 2.51 57%
sesame seeds -0.7 6.31 10%
mussel 4.9 0.86 63%
mung beans 5.7 0.19 74%
white mushroom 5.2 0.22 65%
butternuts -0.4 6.12 17%

macronutrients

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

protein

Alber’s protein intake is 1.75g/kg LBM or 107g/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 Alber’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 24
RDI/sedentary 11% 0.8 49
typical 16% 1.2 73
strength athlete 24% 1.8 110
maximum 35% 2.7 209
Alber 32% 1.75 107

macro targets

Alber should consume at least 110g of protein per day.

Alber’s fat intake should range between 24 and 137g/day.

Alber’s maximum recommended carbohydrate intake is 116g 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) 110 209
fat (g) 24 137
carbs (g) 0 116
energy (calories) 1361 1898

Alber’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

Alber’s food diary indicates he is eating 1411 calories per day with an insulin load of 69g/day and with 20% insulinogenic calories. His basal metabolic rate (BMR) is 1861 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 Alber’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
Alber 20% 69 9

daily nutrient score

The chart below shows a comparison of the nutrient density of Alber’s food log based on the harder to find 50% of the essential nutrients. Alber’s most nutrient dense day is December 29 2017 while his least nutrient-dense day is December 26 2017.

best and worst days

Alber’s food diary for the best and worst days are shown below for comparison. Alber 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)
Coffee, Prepared From Grounds 11
AvZ ZA P&P Fresh Cream 201
Epic, lard, pork 130
AvZ ZA PnP Free Range Fried Eggs, Whole Egg 225
AvZ ZA Butter Woolworths 184
Chicken Liver 167
Cheddar Cheese, Natural 23
Chicory Coffee 34
Lamb, variety meats and by-products, liver, cooked, pan-fried 405

Worst Day

food name energy (kcal)
AvZ ZA P&P Fresh Cream 151

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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