Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Monica 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 with a low insulin load diet and being autoimmune.

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

supplements

The supplements listed below will provide Monica 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
4.4
Zinc : Copper
8.6
Potassium : Sodium
2.2
Calcium : Magnesium
1.5
Iron : Copper
7.9
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Monica ’s current diet is not providing in large quantities. The table below shows the nutrients that Monica 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: depression, fatigue, hypothyroidism.

nutrient % DRI prioritize
Sodium 40%
Vitamin D 54%
Calcium 62%
Iron 69%
Manganese 83%
Potassium 94%
Panto Acid (B5) 111%
Phosphorus 111%
Magnesium 115%
Vitamin E 143%
Folate 148%
Omega-3 175%
Thiamin (B1) 182%

optimal foods for you

The foods listed below will provide Monica with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . 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
endive 8.4 0.17 7%
escarole 7.1 0.19 24%
spinach 8.7 0.23 49%
basil 8.6 0.23 47%
beet greens 6.7 0.22 35%
arugula 6.9 0.25 45%
alfalfa 4.4 0.23 19%
lettuce 6.4 0.15 50%
curry powder 4.8 3.25 13%
zucchini 5.4 0.17 40%
parsley 6.1 0.36 48%
broccoli 6.2 0.35 50%
paprika 5.4 2.82 27%
fish roe 6.4 1.43 47%
chard 5.9 0.19 51%
cloves 5.9 2.74 35%
turnip greens 5.3 0.29 44%
lamb liver 6.4 1.68 48%
watercress 6.9 0.11 65%
lamb kidney 6.2 1.12 52%
chives 5.2 0.30 48%
caviar 5.1 2.64 33%
thyme 5.3 2.76 34%
mackerel 3.4 3.05 14%
chicken liver 5.8 1.72 50%
trout 5.1 1.68 45%
celery 4.7 0.18 50%
sage 4.0 3.15 26%
collards 3.3 0.33 37%
mussel 5.8 0.86 63%
blackberries 2.4 0.43 27%
cauliflower 4.2 0.25 50%
sauerkraut 3.1 0.19 39%
summer squash 3.6 0.19 45%
beef kidney 4.9 1.57 52%
radicchio 5.4 0.23 68%
avocado 0.9 1.60 8%
cucumber 2.8 0.12 40%
marjoram 3.2 2.71 31%
oysters 4.5 1.02 59%
sardine 3.2 2.08 38%
peas 4.7 0.42 65%
olives -0.3 1.45 3%
pork liver 4.7 1.65 59%
salmon 3.9 1.56 52%
turkey liver 3.7 1.89 47%
raspberries 1.3 0.52 30%
chayote 2.1 0.24 41%
sturgeon 3.4 1.35 49%
liver sausage 1.3 3.31 13%
anchovy 3.1 2.10 44%
radishes 1.8 0.16 43%
amaranth leaves 5.5 0.21 86%
beef liver 3.9 1.75 60%
mollusks conch 3.1 1.30 54%
flounder 3.1 0.86 57%
herring 2.0 2.17 36%
onions 3.4 0.32 65%
cinnamon 2.0 2.47 34%
veal liver 3.5 1.92 55%
kale 2.8 0.28 60%
lamb heart 2.4 1.61 48%
cod liver oil 2.5 9.02 0%
beef tripe 2.6 1.03 55%
liverwurst 0.5 3.26 16%
mayonnaise type dressing 0.2 2.50 19%
boysenberries 2.2 0.50 54%
beef heart 2.4 1.79 52%
turnips 1.4 0.21 51%
pumpkin 3.5 0.20 76%
ham -0.0 1.49 29%
headcheese -0.8 1.57 20%
winter squash 2.8 0.40 69%
bay leaf 2.8 3.13 52%
rockfish 2.8 1.09 66%
pepper 2.9 2.51 57%
crab 3.2 0.83 71%
tuna 2.0 1.84 52%
turmeric 3.5 3.12 61%
strawberries 0.7 0.32 49%
liver pate -0.5 3.19 16%
tarragon 3.4 2.95 62%
mayonnaise, low sodium -0.1 2.31 27%
crayfish 2.5 0.82 67%
lobster 2.9 0.89 71%
butternut squash 3.0 0.45 75%
sweetbread -1.1 3.18 12%
halibut 2.4 1.11 66%
bologna -1.4 3.10 11%
thousand island dressing -0.9 3.79 13%
ranch dressing, reduced fat 0.5 1.96 41%
perch 1.8 0.96 62%
creamy dressing 0.7 1.40 47%
Italian dressing -1.7 2.92 11%
buttermilk dressing 0.4 2.02 41%
Italian dressing, fat-free -0.7 0.47 39%
meatballs -1.0 2.86 19%
abalone 1.8 1.89 57%
lamb sweetbread 0.2 1.44 43%
lamb lungs 1.3 0.95 58%

macronutrients

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

protein

Monica ’s protein intake is 2.4g/kg LBM or 109g/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 Monica ’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 18
RDI/sedentary ~11% 0.8 37
typical ~16% 1.2 55
minimum nutrient optimiser ~24% 1.8 82
Monica 38% 2.39 109

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. Monica ’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) 82 186
fat (g) 18 102
carbs (g) 0 86
energy (calories) 660 1407

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

Monica ’s food diary indicates she is eating 1347 calories per day with an insulin load of 96g/day and with 29% 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 Monica ’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
Monica 29% 96 35

daily nutrient score

The chart below shows a comparison of the nutrient density of Monica ’s food log based on the harder to find 50% of the essential nutrients. Monica ’s most nutrient dense day is January 03 2019 while her least nutrient-dense day is December 24 2018.

best and worst days

Monica ’s food diary for the best and worst days are shown below for comparison. Monica 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)
Oyster, Pacific, Raw 157
Salmon, Atlantic, Wild, Cooked 280
Broccoli, Cooked From Fresh 30
Bacon, Pork 112
Beef Steak, Sirloin, No Visible Fat Eaten 136
Spinach, Raw 7
Green Beans, Cooked from Fresh 30
Octopus, Cooked 139
Vodka 193

Worst Day

food name energy (kcal)
Danone, YoPro, Plain Yoghurt 71
Chicken back, skin eaten 515
Almonds, Raw 145
Sunflower Seeds, Raw 58
coffee with cream and stevia 107
Lettuce, Iceberg 16
Tomato Raw, Includes Cherry, Grape, Roma 16
Cucumber, Raw, With Peel 16
Snow Peas, Edible Pea Pods, Raw 21
Tuna, Canned, Light, Water Pack, No Salt, Drained 150
Green Olives 20
Almonds, Raw 174
Salami, Hard, Beef and Pork 76
Snow Peas, Edible Pea Pods, Cooked from Fresh 36
Carrots, Cooked From Fresh 4
Dessert wine, sweet 378

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes