Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Diana with the nutrients that she is not getting enough of in the most cost effective manner 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. 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
4.6
Zinc : Copper
9.2
Potassium : Sodium
1.1
Calcium : Magnesium
1.8
Iron : Copper
9.3
Calcium : Phosphorus
0.3

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Diana’s diet is not providing in large quantities. The table below shows the nutrients that Diana is not achieving more than 300% of the DRI and that are not contraindicated by the nutrient ratios above.

nutrient % DRI prioritize
Manganese 31%
Vitamin E 36%
Calcium 38%
Iron 42%
Folate 51%
Magnesium 59%
Vitamin D 63%
Thiamin (B1) 64%
Sodium 69%
Potassium 78%
Omega-3 89%
Panto Acid (B5) 93%
Phosphorus 93%

optimal foods for you

The foods listed below will provide Diana with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss (insulin resistant). 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 10.4 0.17 7%
coriander 10.8 0.23 30%
chicory greens 9.8 0.23 23%
escarole 9.1 0.19 24%
spinach 10.7 0.23 49%
beet greens 8.7 0.22 35%
asparagus 9.4 0.22 50%
arugula 8.9 0.25 45%
zucchini 7.4 0.17 40%
lettuce 8.4 0.15 50%
parsley 8.1 0.36 48%
seaweed (laver) 11.6 0.35 80%
mustard greens 6.8 0.27 36%
alfalfa 4.8 0.23 19%
jalapeno peppers 6.5 0.27 37%
chard 7.9 0.19 51%
broccoli 7.8 0.35 50%
chives 7.2 0.30 48%
turnip greens 6.8 0.29 44%
watercress 8.9 0.11 65%
banana pepper 5.3 0.27 36%
celery 6.7 0.18 50%
chinese cabbage 7.0 0.12 54%
red peppers 5.2 0.31 40%
cauliflower 6.2 0.25 50%
seaweed (wakame) 9.6 0.45 79%
sauerkraut 4.9 0.19 39%
summer squash 5.6 0.19 45%
cucumber 4.8 0.12 40%
pickles 4.8 0.12 40%
fish roe 6.3 1.43 47%
eggplant 3.9 0.25 35%
radicchio 7.4 0.23 68%
lamb liver 6.3 1.68 48%
okra 5.5 0.22 50%
lamb kidney 6.3 1.12 52%
yeast extract spread 7.4 1.85 59%
mackerel 3.3 3.05 14%
blackberries 2.8 0.43 27%
collards 3.7 0.33 37%
caviar 4.8 2.64 33%
trout 5.3 1.68 45%
avocado 1.1 1.60 8%
edamame 4.5 1.21 41%
chicken liver 5.7 1.72 50%
radishes 3.8 0.16 43%
chayote 3.5 0.24 41%
mussel 6.3 0.86 63%
beef brains 2.3 1.51 22%
brussel sprouts 4.4 0.42 50%
spirulina 6.5 0.26 70%
lamb brains 2.5 1.54 27%
snap beans 5.0 0.15 58%
portabella mushrooms 4.7 0.29 55%
peas 5.4 0.42 65%
amaranth leaves 7.5 0.21 86%
raspberries 1.6 0.52 30%
olives -0.7 1.45 3%
onions 5.2 0.32 65%
white mushroom 5.2 0.22 65%
shiitake mushroom 4.4 0.39 58%
seaweed (kelp) 6.5 0.43 77%
beef kidney 4.6 1.57 52%
artichokes 3.5 0.47 49%
kale 4.4 0.28 60%
egg yolk 1.7 2.75 18%
sardine 3.2 2.08 38%
turnips 3.1 0.21 51%
whole egg 1.7 1.43 30%
salmon 4.1 1.56 52%
sturgeon 3.6 1.35 49%
oysters 4.3 1.02 59%
pumpkin 5.5 0.20 76%
cabbage 3.4 0.23 55%
sunflower seeds 2.6 5.46 15%
anchovy 3.2 2.10 44%
turkey liver 3.3 1.89 47%
red cabbage 3.0 0.29 55%
pork liver 4.4 1.65 59%
herring 2.0 2.17 36%
flounder 3.2 0.86 57%
soybeans (sprouted) 2.3 0.81 49%
winter squash 4.1 0.40 69%
rhubarb 2.4 0.21 55%
beef liver 3.9 1.75 60%
mung beans 4.3 0.19 74%
boysenberries 2.3 0.50 54%
mollusks conch 2.9 1.30 54%
veal liver 3.4 1.92 55%
butternut squash 4.5 0.45 75%
strawberries 1.4 0.32 49%
lamb heart 2.2 1.61 48%
beef tripe 2.4 1.03 55%
cod liver oil 1.9 9.02 0%
rockfish 3.4 1.09 66%
coconut milk -2.1 2.30 9%
fish liver -0.7 4.24 9%
hazelnuts 0.9 6.29 10%
beef heart 2.2 1.79 52%
beets 3.1 0.43 70%

macronutrients

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

protein

Diana’s protein intake is 2.37g/kg LBM or 109g/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 Diana’s current protein intake compares to these accepted 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
strength athlete 24% 1.8 83
maximum 35% 2.7 187
Diana 32% 2.37 109

macro targets

Based on Diana’s current body fat she could theoretically run at an energy deficit of 871 calories per day without risk of losing excessive lean body mass.

Hence, she should not target a rate of fat loss of more than 0.79 kg (1.74 lbs) per week or an energy intake of less than 794 calories per day.

This would represent a 52% energy deficit. She is also targeting a minimum deficit of 15%, hence she should try to not consume more than 1415 calories per day. Diana should target a minimum protein intake of 83 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Diana should consume at least 83g of protein per day.

Diana’s fat intake should range between 18 and 102g/day.

Diana’s maximum recommended carbohydrate intake is 87g per day given her goal of weight loss (insulin resistant).

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) 83 187
fat (g) 18 102
carbs (g) 0 87
energy (calories) 794 1415

Diana’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 she is on the right track.

net carbs, insulin load, insulinogenic calories

Diana’s food diary indicates she is eating 1375 calories per day with an insulin load of 121g/day and with 35% insulinogenic calories. Her basal metabolic rate (BMR) is 1665 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 Diana’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
Diana 35% 121 60

daily nutrient score

The chart below shows a comparison of the nutrient density of Diana’s food log based on the harder to find 50% of the essential nutrients. Diana’s most nutrient dense day is July 29 2018 while her least nutrient-dense day is July 31 2018.

best and worst days

Diana’s food diary for the best and worst days are shown below for comparison. Diana 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)
Bluefish, cooked 186
Sweet Potato, Baked 102
Tossed Salad, Plain, No Dressing 12
Primal Kitchen, Sesame Ginger 45
Dark Chocolate Bar, 70%-85% Cacao 32
Eggs, Cooked 233
Belgioioso, Mozzarella Cheese, Fresh 81
Tomato Raw, Includes Cherry, Grape, Roma 16
Siete, Almond Flour Tortillas 190
Chicken Breast, Skin Removed Before Cooking 196
Pesto Sauce, Store Bought 21
S&F, Roasted Red Peppers 15
Cashews, Dry Roasted, Salted 163
Plum, Fresh 25

Worst Day

food name energy (kcal)
Wellshire Farms, Inc., Wellshire, Fully Cooked Original Pork Sausage Skinless Links, Original 270
Honeydew Melon, Fresh 58
Cottage Cheese, Regular or Creamed, 4% Fat 103
Thrive Market, Coconut Wraps, Turmeric 140
Turkey Lunchmeat, White Meat 125
Primal Kitchen, Mayo, Real Mayonnaise made with Avocado Oil 50
Fatty, Original Flavored Hickory Smocked Meat Stick 140
Plum, Fresh 25
Cheddar Cheese, Natural 57
Zucchini, Cooked from Fresh 15
Lamb, Ground 313
Onion, White, Yellow or Red, Cooked 14
Potato, Boiled without Skin 228
Bilinski's, Organic Chicken Sausage, Sweet Apple 100

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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