Nutrition Fingerprint

recommended approach

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

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
8.3
Zinc : Copper
23.4
Potassium : Sodium
1.0
Calcium : Magnesium
6.3
Iron : Copper
39.1
Calcium : Phosphorus
1.0

other considerations

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

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

nutrients to prioritise

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

nutrient % DRI prioritize
Magnesium 45%
Manganese 66%
Vitamin D 66%
Thiamin (B1) 68%
Niacin (B3) 77%
Copper 78%
Folate 87%
Vitamin E 98%
Sodium 100%
Potassium 106%
Vitamin B6 106%
Leucine 116%
Valine 118%

optimal foods for you

The foods listed below will provide Jason 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
spinach 17.0 0.23 49%
basil 16.9 0.23 47%
watercress 16.2 0.11 65%
seaweed (laver) 14.9 0.35 80%
asparagus 14.3 0.22 50%
coriander 13.9 0.23 30%
amaranth leaves 13.4 0.21 86%
chicory greens 13.3 0.23 23%
chard 12.9 0.19 51%
spirulina 12.2 0.26 70%
turnip greens 12.1 0.29 44%
white mushroom 11.8 0.22 65%
portabella mushrooms 11.7 0.29 55%
chinese cabbage 11.5 0.12 54%
beet greens 11.5 0.22 35%
lettuce 11.3 0.15 50%
endive 11.2 0.17 7%
chives 11.1 0.30 48%
okra 10.6 0.22 50%
dill (fresh) 10.7 0.43 59%
parsley 10.6 0.36 48%
mustard greens 9.9 0.27 36%
radicchio 9.5 0.23 68%
beef liver 10.8 1.75 60%
broccoli 9.5 0.35 50%
halibut 10.1 1.11 66%
banana pepper 9.1 0.27 36%
veal liver 10.6 1.92 55%
arugula 8.8 0.25 45%
kale 8.8 0.28 60%
zucchini 8.7 0.17 40%
chicken liver 10.0 1.72 50%
escarole 8.5 0.19 24%
mung beans 8.4 0.19 74%
alfalfa 8.4 0.23 19%
seaweed (wakame) 8.5 0.45 79%
salmon 9.4 1.56 52%
shiitake mushroom 8.3 0.39 58%
crab 8.7 0.83 71%
cauliflower 8.1 0.25 50%
wheat bran 9.8 2.16 38%
summer squash 7.8 0.19 45%
lamb liver 8.9 1.68 48%
celery 7.4 0.18 50%
crayfish 7.7 0.82 67%
yeast extract spread 8.6 1.85 59%
white fish 7.8 1.08 70%
pinto beans 7.0 0.22 83%
sturgeon 7.9 1.35 49%
pollock 7.6 1.11 69%
lamb kidney 7.5 1.12 52%
brussel sprouts 6.8 0.42 50%
fish roe 7.7 1.43 47%
peas 6.7 0.42 65%
lobster 7.1 0.89 71%
haddock 7.3 1.16 71%
rockfish 7.1 1.09 66%
artichokes 6.5 0.47 49%
turkey liver 7.7 1.89 47%
trout 7.4 1.68 45%
veal 7.2 1.51 65%
chicken breast 7.2 1.48 60%
onions 6.1 0.32 65%
pork liver 7.3 1.65 59%
red peppers 6.1 0.31 40%
butternut squash 6.1 0.45 75%
tarragon 8.4 2.95 62%
eggplant 5.8 0.25 35%
sauerkraut 5.8 0.19 39%
collards 5.8 0.33 37%
snap beans 5.7 0.15 58%
jalapeno peppers 5.7 0.27 37%
octopus 7.0 1.64 71%
radishes 5.5 0.16 43%
pumpkin 5.3 0.20 76%
cabbage 5.3 0.23 55%
pork chops 6.8 1.74 54%
pork shoulder 6.6 1.62 56%
flounder 5.8 0.86 57%
cod 7.7 2.90 71%
winter squash 5.3 0.40 69%
tuna 6.5 1.84 52%
paprika 7.4 2.82 27%
mussel 5.4 0.86 63%
leg ham 6.1 1.65 56%
red cabbage 4.8 0.29 55%
soybeans (sprouted) 5.3 0.81 49%
chayote 4.7 0.24 41%
shrimp 5.5 1.19 69%
lean pastrami 5.3 0.95 73%
marjoram 7.0 2.71 31%
sirloin steak (lean) 6.0 1.77 57%
turnips 4.5 0.21 51%
beef tripe 5.3 1.03 55%
ground pork 6.0 1.85 54%
anchovy 6.2 2.10 44%
sage 7.0 3.15 26%
pickles 4.1 0.12 40%
cucumber 4.1 0.12 40%
whiting 5.0 1.16 66%

macronutrients

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

protein

Jason’s protein intake is 1.14g/kg LBM or 110g/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 Jason’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 39
RDI/sedentary 11% 0.8 77
typical 16% 1.2 116
strength athlete 24% 1.8 174
maximum 35% 2.7 304
Jason 19% 1.14 110

macro targets

Based on Jason’s current body fat he could theoretically run at an energy deficit of 3511 calories per day without risk of losing excessive lean body mass.

Hence, he should not target a rate of fat loss of more than 1.50 kg (3.32 lbs) per week or an energy intake of less than 1042 calories per day.

This would represent a 61% energy deficit. He is also targeting a minimum deficit of 15%, hence he should try to not consume more than 2295 calories per day. Jason should target a minimum protein intake of 174 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Jason should consume at least 174g of protein per day.

Jason’s fat intake should range between 39 and 166g/day.

Jason’s maximum recommended carbohydrate intake is 183g 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) 174 304
fat (g) 39 166
carbs (g) 0 183
energy (calories) 1042 2295

Jason’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

Jason’s food diary indicates he is eating 2421 calories per day with an insulin load of 116g/day and with 19% insulinogenic calories. His basal metabolic rate (BMR) is 2700 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 Jason’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
Jason 19% 116 55

daily nutrient score

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

best and worst days

Jason’s food diary for the best and worst days are shown below for comparison. Jason 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)
Scrambled Egg, Plain 532
Cream, Fluid, Heavy Whipping 204
Cheddar Cheese, Natural 115
Sausage, Pork, Fresh 358
Ribs, Beef, Short, Visible Fat Eaten 622
Green Beans, Cooked from Frozen 113
Earthbound Farm, Organic Power Greens, Baby Chard, Kale and Spinach 125
Onion, White, Yellow or Red, Raw 78
Strawberries, Fresh 24
Bertolli, Extra Virgin Olive Oil 239
Cider Vinegar 13

Worst Day

food name energy (kcal)
Scrambled Egg, Plain 532
Cream, Fluid, Heavy Whipping 204
Cheddar Cheese, Natural 115
Sausage, Pork, Fresh 358
Ribs, Beef, Short, Visible Fat Eaten 622
Green Beans, Cooked from Frozen 113
Earthbound Farm, Organic Power Greens, Baby Chard, Kale and Spinach 125
Onion, White, Yellow or Red, Raw 78
Strawberries, Fresh 24
Bertolli, Extra Virgin Olive Oil 239
Cider Vinegar 13

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes