Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Joe 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
1.4
Zinc : Copper
18.5
Potassium : Sodium
0.6
Calcium : Magnesium
1.4
Iron : Copper
6.5
Calcium : Phosphorus
0.5

other considerations

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

  • Zinc
  • Vitamin A
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Vitamin B-6
  • Riboflavin (B2)
  • 18:3 n-3 c
  • Cystine
  • Folate
  • Calcium
  • Magnesium
  • Copper
  • Selenium
  • Manganese
  • Vitamin K

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Joe’s diet is not providing in large quantities. The table below shows the nutrients that Joe 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: hypertension, inflammation, low testosterone.

nutrient % DRI prioritize
Potassium 29%
Vitamin E 31%
Calcium 35%
Magnesium 48%
Sodium 49%
Phosphorus 58%
Iron 77%
Vitamin A 86%
Folate 101%
Panto Acid (B5) 108%
Leucine 114%
Valine 114%
Copper 119%

optimal foods for you

The foods listed below will provide Joe with the nutrients that he is currently not getting in large amounts while also aligning with his 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
seaweed (laver) 16.1 0.35 80%
spinach 14.6 0.23 49%
watercress 13.8 0.11 65%
coriander 13.6 0.23 30%
chicory greens 13.1 0.23 23%
chard 12.5 0.19 51%
endive 12.4 0.17 7%
turnip greens 12.4 0.29 44%
parsley 11.8 0.36 48%
asparagus 11.6 0.22 50%
beet greens 11.1 0.22 35%
amaranth leaves 11.0 0.21 86%
spirulina 10.9 0.26 70%
chives 10.9 0.30 48%
escarole 10.8 0.19 24%
arugula 10.7 0.25 45%
beef liver 11.8 1.75 60%
chinese cabbage 10.5 0.12 54%
chicken liver 11.6 1.72 50%
lettuce 10.3 0.15 50%
veal liver 11.7 1.92 55%
pork liver 10.8 1.65 59%
mustard greens 9.6 0.27 36%
radicchio 9.3 0.23 68%
lamb liver 10.4 1.68 48%
broccoli 9.2 0.35 50%
white mushroom 8.6 0.22 65%
alfalfa 8.4 0.23 19%
portabella mushrooms 8.0 0.29 55%
seaweed (wakame) 8.1 0.45 79%
crab 8.2 0.83 71%
lamb kidney 8.3 1.12 52%
jalapeno peppers 7.6 0.27 37%
pumpkin 7.3 0.20 76%
kale 7.3 0.28 60%
lobster 7.8 0.89 71%
peas 7.2 0.42 65%
turkey liver 8.2 1.89 47%
celery 6.6 0.18 50%
crayfish 7.1 0.82 67%
cauliflower 6.6 0.25 50%
mung beans 6.4 0.19 74%
seaweed (kelp) 6.0 0.43 77%
beef kidney 6.9 1.57 52%
red peppers 5.9 0.31 40%
onions 5.8 0.32 65%
octopus 6.8 1.64 71%
banana pepper 5.7 0.27 36%
collards 5.5 0.33 37%
zucchini 5.4 0.17 40%
lamb lungs 6.0 0.95 58%
oysters 5.9 1.02 59%
okra 5.2 0.22 50%
butternut squash 5.4 0.45 75%
fish roe 6.0 1.43 47%
winter squash 5.1 0.40 69%
pinto beans 4.9 0.22 83%
brussel sprouts 4.9 0.42 50%
lamb heart 5.8 1.61 48%
snap beans 4.5 0.15 58%
sauerkraut 4.6 0.19 39%
yeast extract spread 5.7 1.85 59%
beef heart 5.7 1.79 52%
summer squash 4.1 0.19 45%
mussel 4.6 0.86 63%
shiitake mushroom 4.2 0.39 58%
artichokes 4.1 0.47 49%
cucumber 3.8 0.12 40%
pickles 3.8 0.12 40%
carrots 3.9 0.41 64%
radishes 3.6 0.16 43%
trout 4.8 1.68 45%
shrimp 4.4 1.19 69%
eggplant 3.5 0.25 35%
soybeans (sprouted) 3.9 0.81 49%
beef tripe 4.1 1.03 55%
chayote 3.4 0.24 41%
clam 4.2 1.42 73%
welk 5.2 2.75 82%
chicken breast 4.2 1.48 60%
halibut 3.8 1.11 66%
bison 4.3 1.71 53%
starfish 3.8 1.15 61%
turnips 3.0 0.21 51%
orange roughy 3.7 1.05 70%
blackberries 3.1 0.43 27%
salmon 4.0 1.56 52%
rockfish 3.5 1.09 66%
lemongrass 3.4 0.99 93%
perch 3.3 0.96 62%
sturgeon 3.6 1.35 49%
white fish 3.4 1.08 70%
ground beef (lean) 3.7 1.44 60%
haddock 3.4 1.16 71%
pollock 3.4 1.11 69%
tuna 3.9 1.84 52%
anchovy 4.1 2.10 44%
flounder 3.1 0.86 57%
egg white 2.8 0.52 74%
cod 4.7 2.90 71%

macronutrients

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

protein

Joe’s protein intake is 1.55g/kg LBM or 89g/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 Joe’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 46
typical 16% 1.2 69
strength athlete 24% 1.8 103
maximum 35% 2.7 199
Joe 39% 1.55 89

macro targets

Based on Joe’s current body fat he could theoretically run at an energy deficit of 1695 calories per day without risk of losing excessive lean body mass.

Hence, he should not target a rate of fat loss of more than 1.04 kg (2.30 lbs) per week or an energy intake of less than 619 calories per day.

This would represent a 65% energy deficit. He is also targeting a minimum deficit of 15%, hence he should try to not consume more than 1503 calories per day. Joe should target a minimum protein intake of 103 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Joe should consume at least 103g of protein per day.

Joe’s fat intake should range between 23 and 109g/day.

Joe’s maximum recommended carbohydrate intake is 108g per day given his 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) 103 199
fat (g) 23 109
carbs (g) 0 108
energy (calories) 619 1503

Joe’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

Joe’s food diary indicates he is eating 919 calories per day with an insulin load of 58g/day and with 25% insulinogenic calories. His basal metabolic rate (BMR) is 1768 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 Joe’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
Joe 25% 58 8

daily nutrient score

The chart below shows a comparison of the nutrient density of Joe’s food log based on the harder to find 50% of the essential nutrients. Joe’s most nutrient dense day is July 24 2018 while his least nutrient-dense day is July 22 2018.

best and worst days

Joe’s food diary for the best and worst days are shown below for comparison. Joe 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)
Bootcamp Omelette 326
Tuna and Sardine Salad 337
Vitamins 14

Worst Day

food name energy (kcal)
Bronson, Omega-3, Fish Oil, Triple Strength 14
Lono Life, Beef Bone Broth 49
Look's Gourmet Food Company, Inc., Bar Harbor, Wild Herring Fillets Seasoned With Cracked Pepper 380
Summer sausage, beef and pork 103
Bovril, Beef, High Protein Beef Paste 50
Laura's Lean Beef, Ground Beef, 92% Lean, 8% Fat 160
Eggs, Cooked 155

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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