Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Ann get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of fat loss and being paleo.

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

supplements

The supplements listed below will provide Ann with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her 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
8.5
Zinc : Copper
10.3
Potassium : Sodium
Calcium : Magnesium
2.5
Iron : Copper
Calcium : Phosphorus

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Ann’s current diet is not providing in large quantities. The table below shows the nutrients that Ann is not getting more than 300% of the recommended daily intake from the diet 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: high estrogen, hypothyroidism, inflammation, methylation, telomeres.

nutrient % DRI prioritize
Histidine 0%
Iron 0%
Isoleucine 0%
Leucine 0%
Lysine 0%
Methionine 0%
Phenylalanine 0%
Phosphorus 0%
Sodium 0%
Thiamin (B1) 0%
Threonine 0%
Tryptophan 0%
Tyrosine 0%

optimal foods for you

The foods listed below will provide Ann with the nutrients that she is currently not getting in large amounts while also aligning with her 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
spirulina 19.2 0.26 70%
watercress 17.2 0.11 65%
egg white 17.8 0.52 74%
crab 17.8 0.83 71%
lobster 17.8 0.89 71%
lamb kidney 18.1 1.12 52%
crayfish 17.6 0.82 67%
flounder 17.7 0.86 57%
beef tripe 17.8 1.03 55%
white fish 17.8 1.08 70%
halibut 17.9 1.11 66%
pollock 17.9 1.11 69%
orange roughy 17.8 1.05 70%
rockfish 17.8 1.09 66%
whiting 17.9 1.16 66%
haddock 17.9 1.16 71%
pork chops 18.7 1.74 54%
pork shoulder 18.5 1.62 56%
perch 17.5 0.96 62%
starfish 17.8 1.15 61%
leg ham 18.5 1.65 56%
porterhouse steak (fat trimmed) 18.0 1.45 50%
shrimp 17.6 1.19 69%
beef kidney 18.1 1.57 52%
chicken breast 17.9 1.48 60%
veal 17.9 1.51 65%
salmon 17.9 1.56 52%
ground pork 18.3 1.85 54%
lamb liver 17.9 1.68 48%
chicken drumstick 17.5 1.49 47%
fish roe 17.4 1.43 47%
beef roast 17.9 1.78 48%
beef heart 17.8 1.79 52%
tuna 17.8 1.84 52%
seaweed (laver) 15.4 0.35 80%
clam 17.0 1.42 73%
chuck steak 17.8 1.94 51%
sturgeon 16.8 1.35 49%
pork liver 17.2 1.65 59%
lamb heart 17.1 1.61 48%
rib eye fillet 17.5 1.99 45%
octopus 16.9 1.64 71%
bison 17.1 1.71 53%
beef liver 17.1 1.75 60%
ground beef (lean) 16.3 1.44 60%
lamb shank 17.0 1.96 48%
sirloin steak (lean) 16.7 1.77 57%
lamb lungs 15.3 0.95 58%
chicken liver 16.3 1.72 50%
trout 16.2 1.68 45%
cod 18.0 2.90 71%
top round steak 16.6 2.09 56%
veal liver 16.3 1.92 55%
roast beef 16.5 2.19 38%
veal loin 15.6 1.75 48%
lamb sweetbread 15.1 1.44 43%
pork (lean) 16.0 2.09 44%
spinach 12.8 0.23 49%
turnip greens 12.9 0.29 44%
roast pork 15.3 1.99 41%
lamb (lean) 14.2 1.44 43%
pork loin 14.7 1.93 41%
scallop 13.3 1.11 77%
welk 15.6 2.75 82%
pork ribs 14.6 2.16 39%
anchovy 14.5 2.10 44%
molluscs 12.2 0.69 77%
mussel 12.1 0.86 63%
elk 12.5 1.93 44%
turkey 12.3 1.89 50%
turkey heart 11.9 1.74 47%
turkey liver 11.9 1.89 47%
turkey gizzard 11.3 1.55 57%
lamb chop 12.1 2.34 42%
sardine 11.3 2.08 38%
herring 10.5 2.17 36%
chinese cabbage 7.3 0.12 54%
beef rib eye steak 10.7 2.48 33%
beef brisket 10.5 2.44 37%
rotisserie chicken drumstick 9.8 2.06 39%
amaranth leaves 6.9 0.21 86%
asparagus 6.8 0.22 50%
chicken 9.6 2.19 36%
soybeans (sprouted) 7.5 0.81 49%
mung beans 6.6 0.19 74%
alfalfa 6.5 0.23 19%
chard 6.4 0.19 51%
rotisserie chicken thigh 8.9 1.93 39%
white mushroom 6.1 0.22 65%
chives 5.7 0.30 48%
whole egg 7.2 1.43 30%
sirloin steak 8.7 2.43 36%
flank, steak 8.5 2.63 33%
oysters 5.9 1.02 59%
portabella mushrooms 4.8 0.29 55%
pinto beans 4.6 0.22 83%
lamb brains 6.5 1.54 27%
lamb leg 8.1 2.58 31%
abalone 7.0 1.89 57%
lettuce 4.3 0.15 50%

macronutrients

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

protein

Ann’s protein intake is 1.2g/kg LBM or 56g/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 Ann’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 19
RDI/sedentary ~11% 0.8 38
typical ~16% 1.2 58
minimum nutrient optimiser ~24% 1.8 87
Ann 20% 1.17 56

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. Ann’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) 87 174
fat (g) 19 95
carbs (g) 0 91
energy (calories) 520 1318

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

Ann’s food diary indicates she is eating 1400 calories per day with an insulin load of 90g/day and with 26% 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 Ann’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
Ann 26% 90 58

daily nutrient score

The chart below shows a comparison of the nutrient density of Ann’s food log based on the harder to find 50% of the essential nutrients. Ann’s most nutrient dense day is January 09 2019 while her least nutrient-dense day is January 05 2019.

best and worst days

Ann’s food diary for the best and worst days are shown below for comparison. Ann 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)
Dr. Axe, Multi Collagen Protein Powder 100
Kiolbassa, Organic Smoked Beef Sausage 900
Wildbrine, Raw Organic Kraut 5
Sir Kensington's, Mustard, Spicy Brown 40
Broccoli, Cooked From Fresh 245
Green Valley Organics, Cream Cheese 55

Worst Day

food name energy (kcal)
Alcoholic Beverage, Wine, Table, White, Pinot Gris, Grigio 219

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes