Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Thomas with the nutrients that he is not getting enough of 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. 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
8.0
Zinc : Copper
5.7
Potassium : Sodium
1.9
Calcium : Magnesium
1.5
Iron : Copper
6.8
Calcium : Phosphorus
0.6

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 45%
Vitamin D 46%
Calcium 79%
Potassium 92%
Methionine 100%
Leucine 102%
Phosphorus 102%
Magnesium 103%
Valine 104%
Omega-3 108%
Lysine 111%
Vitamin E 112%
Zinc 113%

optimal foods for you

The foods listed below will provide Thomas with the nutrients that he is currently not getting in large amounts while also aligning with his 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
fish roe 13.3 1.43 47%
seaweed (laver) 11.9 0.35 80%
flounder 12.2 0.86 57%
rockfish 12.2 1.09 66%
crab 11.9 0.83 71%
trout 12.3 1.68 45%
halibut 11.8 1.11 66%
salmon 12.1 1.56 52%
lobster 11.3 0.89 71%
sturgeon 11.5 1.35 49%
white fish 11.1 1.08 70%
whiting 11.1 1.16 66%
crayfish 10.7 0.82 67%
pollock 10.8 1.11 69%
perch 10.7 0.96 62%
watercress 9.9 0.11 65%
lamb kidney 10.3 1.12 52%
starfish 10.1 1.15 61%
shrimp 10.1 1.19 69%
spinach 9.2 0.23 49%
haddock 9.8 1.16 71%
lamb liver 10.2 1.68 48%
spirulina 9.0 0.26 70%
anchovy 10.4 2.10 44%
lean pastrami 9.1 0.95 73%
octopus 9.6 1.64 71%
tuna 9.8 1.84 52%
beef kidney 9.5 1.57 52%
turnip greens 8.4 0.29 44%
cod 10.6 2.90 71%
clam 9.1 1.42 73%
orange roughy 8.6 1.05 70%
ground beef (lean) 8.8 1.44 60%
beef tripe 8.3 1.03 55%
sardine 9.2 2.08 38%
beef roast 8.9 1.78 48%
beef heart 8.8 1.79 52%
lamb heart 8.6 1.61 48%
veal liver 8.8 1.92 55%
pork liver 8.5 1.65 59%
mussel 7.8 0.86 63%
sirloin steak (lean) 8.5 1.77 57%
veal 8.2 1.51 65%
basil 7.1 0.23 47%
bison 8.3 1.71 53%
pork chops 8.3 1.74 54%
lamb sweetbread 8.1 1.44 43%
lamb shank 8.5 1.96 48%
rib eye fillet 8.5 1.99 45%
egg white 7.2 0.52 74%
oysters 7.6 1.02 59%
cream cheese (low fat) 7.7 1.05 76%
beef liver 8.2 1.75 60%
porterhouse steak (fat trimmed) 7.9 1.45 50%
chuck steak 8.3 1.94 51%
leg ham 8.0 1.65 56%
lamb lungs 7.2 0.95 58%
chicken breast 7.7 1.48 60%
pork shoulder 7.8 1.62 56%
asparagus 6.5 0.22 50%
ground pork 7.8 1.85 54%
chicken drumstick 7.5 1.49 47%
chicken liver 7.5 1.72 50%
scallop 7.0 1.11 77%
molluscs 6.5 0.69 77%
top round steak 7.7 2.09 56%
herring 7.7 2.17 36%
chard 6.0 0.19 51%
veal loin 6.9 1.75 48%
roast beef 7.2 2.19 38%
lamb (lean) 6.6 1.44 43%
turkey 6.2 1.12 63%
cottage cheese (low fat) 5.9 0.81 63%
amaranth leaves 5.3 0.21 86%
smelt 8.3 3.86 45%
welk 7.3 2.75 82%
white mushroom 5.1 0.22 65%
endive 5.0 0.17 7%
alfalfa 5.0 0.23 19%
portabella mushrooms 4.9 0.29 55%
elk 6.2 1.93 44%
parsley 4.9 0.36 48%
pork (lean) 6.3 2.09 44%
roast pork 6.2 1.99 41%
pork loin 6.1 1.93 41%
zucchini 4.5 0.17 40%
chinese cabbage 4.4 0.12 54%
cheddar 5.8 1.73 48%
coriander 4.1 0.23 30%
pork ribs 5.8 2.16 39%
broccoli 4.1 0.35 50%
lamb brains 5.1 1.54 27%
turkey liver 5.4 1.89 47%
turkey heart 5.3 1.74 47%
turkey 5.4 1.89 50%
turkey gizzard 5.0 1.55 57%
beet greens 3.8 0.22 35%
lettuce 3.7 0.15 50%
chives 3.8 0.30 48%
cottage cheese 4.3 0.97 52%

macronutrients

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

protein

Thomas’s protein intake is 0.9g/kg LBM or 67g/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 Thomas’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 29
RDI/sedentary ~11% 0.8 58
typical ~16% 1.2 87
minimum nutrient optimiser ~24% 1.8 130
Thomas 15% 0.92 67

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. Thomas’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) 130 239
fat (g) 29 130
carbs (g) 0 137
energy (calories) 830 1806

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

Thomas’s food diary indicates he is eating 1922 calories per day with an insulin load of 219g/day and with 46% 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 Thomas’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
Thomas 46% 219 182

daily nutrient score

The chart below shows a comparison of the nutrient density of Thomas’s food log based on the harder to find 50% of the essential nutrients. Thomas’s most nutrient dense day is December 09 2018 while his least nutrient-dense day is December 15 2018.

best and worst days

Thomas’s food diary for the best and worst days are shown below for comparison. Thomas 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)
Daily Summary 29

Worst Day

food name energy (kcal)
Daily Summary 4776

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes