Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Stephen 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
4.7
Zinc : Copper
12.5
Potassium : Sodium
2.5
Calcium : Magnesium
1.2
Iron : Copper
7.6
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Stephen’s current diet is not providing in large quantities. The table below shows the nutrients that Stephen 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, hypertension, low testosterone.

nutrient % DRI prioritize
Sodium 46%
Vitamin E 60%
Calcium 67%
Phosphorus 101%
Magnesium 111%
Panto Acid (B5) 115%
Potassium 120%
Omega-3 139%
Manganese 140%
Niacin (B3) 152%

optimal foods for you

The foods listed below will provide Stephen 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
seaweed (wakame) 7.3 0.45 79%
seaweed (laver) 6.9 0.35 80%
coriander 5.8 0.23 30%
basil 5.6 0.23 47%
lamb liver 5.9 1.68 48%
lamb kidney 5.5 1.12 52%
watercress 5.0 0.11 65%
chicory greens 4.9 0.23 23%
endive 4.7 0.17 7%
spinach 4.5 0.23 49%
mussel 4.5 0.86 63%
asparagus 4.3 0.22 50%
trout 4.8 1.68 45%
zucchini 4.2 0.17 40%
cloves 4.9 2.74 35%
anchovy 4.6 2.10 44%
crab 4.2 0.83 71%
wheat bran 4.6 2.16 38%
broccoli 4.0 0.35 50%
beet greens 3.9 0.22 35%
salmon 4.4 1.56 52%
fish roe 4.3 1.43 47%
escarole 3.9 0.19 24%
lobster 4.0 0.89 71%
chard 3.7 0.19 51%
paprika 4.5 2.82 27%
sturgeon 3.9 1.35 49%
red peppers 3.4 0.31 40%
spirulina 3.4 0.26 70%
tuna 4.0 1.84 52%
shiitake mushroom 3.4 0.39 58%
beef kidney 3.8 1.57 52%
banana pepper 3.3 0.27 36%
white mushroom 3.3 0.22 65%
portabella mushrooms 3.2 0.29 55%
celery 3.1 0.18 50%
pumpkin 3.1 0.20 76%
radicchio 3.1 0.23 68%
chicken liver 3.6 1.72 50%
jalapeno peppers 3.1 0.27 37%
mustard greens 3.0 0.27 36%
arugula 3.0 0.25 45%
beef liver 3.5 1.75 60%
veal liver 3.5 1.92 55%
crayfish 3.1 0.82 67%
oysters 3.2 1.02 59%
butternut squash 3.0 0.45 75%
lamb brains 3.3 1.54 27%
winter squash 2.9 0.40 69%
parsley 2.9 0.36 48%
dill (fresh) 2.9 0.43 59%
beef brains 3.2 1.51 22%
pork liver 3.3 1.65 59%
halibut 3.1 1.11 66%
turkey liver 3.3 1.89 47%
summer squash 2.6 0.19 45%
yeast extract spread 3.2 1.85 59%
okra 2.6 0.22 50%
seaweed (kelp) 2.6 0.43 77%
collards 2.5 0.33 37%
turnip greens 2.4 0.29 44%
lettuce 2.3 0.15 50%
blackberries 2.4 0.43 27%
cauliflower 2.3 0.25 50%
mung beans 2.3 0.19 74%
curry powder 3.3 3.25 13%
amaranth leaves 2.2 0.21 86%
eggplant 2.1 0.25 35%
shrimp 2.4 1.19 69%
pollock 2.4 1.11 69%
peas 2.2 0.42 65%
chayote 2.1 0.24 41%
caviar 2.9 2.64 33%
beef tripe 2.3 1.03 55%
chicken breast 2.4 1.48 60%
kale 2.0 0.28 60%
alfalfa 1.9 0.23 19%
thyme 2.8 2.76 34%
starfish 2.2 1.15 61%
mollusks conch 2.2 1.30 54%
sardine 2.5 2.08 38%
rockfish 2.1 1.09 66%
flounder 1.9 0.86 57%
lamb heart 2.2 1.61 48%
chives 1.7 0.30 48%
pinto beans 1.7 0.22 83%
chinese cabbage 1.6 0.12 54%
herring 2.2 2.17 36%
cucumber 1.5 0.12 40%
pickles 1.5 0.12 40%
cranberries 1.6 0.46 65%
smelt 2.8 3.86 45%
haddock 1.7 1.16 71%
sunflower seeds 3.2 5.46 15%
perch 1.6 0.96 62%
raspberries 1.4 0.52 30%
carrots 1.3 0.41 64%
edamame 1.6 1.21 41%
pepper 2.1 2.51 57%
mayonnaise 1.4 0.64 87%

macronutrients

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

protein

Stephen’s protein intake is 2.1g/kg LBM or 118g/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 Stephen’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 22
RDI/sedentary ~11% 0.8 44
typical ~16% 1.2 66
minimum nutrient optimiser ~24% 1.8 99
Stephen 30% 2.14 118

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. Stephen’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) 99 215
fat (g) 22 117
carbs (g) 0 105
energy (calories) 1186 1622

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

Stephen’s food diary indicates he is eating 1706 calories per day with an insulin load of 154g/day and with 36% 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 Stephen’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
Stephen 36% 154 87

daily nutrient score

The chart below shows a comparison of the nutrient density of Stephen’s food log based on the harder to find 50% of the essential nutrients. Stephen’s most nutrient dense day is December 28 2018 while his least nutrient-dense day is December 30 2018.

best and worst days

Stephen’s food diary for the best and worst days are shown below for comparison. Stephen 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)
Morning tea and supplement regime 107
Red Bell Peppers, Raw 17
Mushrooms, Raw 5
Turkey, thigh, from whole bird, meat only, roasted 165
Spinach, Cooked from Fresh 13
Bertolli, Extra Virgin Olive Oil 119
Egg Whites Only, Cooked 52
Brunswick, Wild Sardines in Spring Water 130
Compliments, Whole Smoked Oysters 130
Turkey thigh, skin eaten 82
Brown Rice, Steamed 62
Turkey thigh, skin eaten 247
Celery, Cooked 3
Carrots, Cooked From Fresh 15
Onion, White, Yellow or Red, Cooked 14
Raisins, Uncooked 14
Currants, Dried 6
Beef liver 267
Vodka 289

Worst Day

food name energy (kcal)
Brunswick Seafood snacks, boneless herring fillets 130
Jamie Oliver Herb And Garlic Sausage 250
Soup, turkey and vegetable, homemade 172
Beef Steak, Sirloin, No Visible Fat Eaten 227
Eggs, Cooked 78
Mushrooms, Cooked from Fresh 3
Spinach, Raw 13
Cake with Fruit 356
Whipping Cream, Not Whipped 87
Vodka 96
Budweiser, beer, Budweiser 290

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes