Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Carla 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 zero carb.

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

supplements

The supplements listed below will provide Carla 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
5.6
Zinc : Copper
15.8
Potassium : Sodium
0.9
Calcium : Magnesium
1.9
Iron : Copper
12.5
Calcium : Phosphorus
0.7

nutrients to prioritise

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

nutrient % DRI prioritize
Manganese 36%
Iron 43%
Vitamin E 59%
Calcium 77%
Copper 78%
Phosphorus 95%
Potassium 95%
Sodium 100%
Magnesium 112%
Valine 132%
Leucine 137%
Omega-3 147%
Zinc 152%

optimal foods for you

The foods listed below will provide Carla 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
crab 8.0 0.83 71%
lobster 7.9 0.89 71%
crayfish 7.7 0.82 67%
beef tripe 5.6 1.03 55%
beef kidney 5.2 1.57 52%
beef heart 4.8 1.79 52%
lamb heart 4.7 1.61 48%
lamb lungs 3.9 0.95 58%
smelt 5.0 3.86 45%
lamb sweetbread 3.6 1.44 43%
beef roast 3.7 1.78 48%
chicken breast 3.4 1.48 60%
lamb shank 3.6 1.96 48%
leg ham 3.4 1.65 56%
ground beef (lean) 3.2 1.44 60%
veal 3.2 1.51 65%
bison 3.2 1.71 53%
porterhouse steak (fat trimmed) 3.0 1.45 50%
lamb brains 3.0 1.54 27%
pork chops 3.2 1.74 54%
sirloin steak (lean) 3.2 1.77 57%
pork shoulder 3.1 1.62 56%
chicken drumstick 2.8 1.49 47%
veal loin 3.0 1.75 48%
top round steak 2.9 2.09 56%
chuck steak 2.8 1.94 51%
lamb (lean) 2.2 1.44 43%
turkey liver 2.4 1.89 47%
roast beef 2.4 2.19 38%
turkey heart 2.1 1.74 47%
roast pork 2.2 1.99 41%
pork (lean) 2.2 2.09 44%
pork loin 1.9 1.93 41%
elk 1.9 1.93 44%
pork ribs 1.9 2.16 39%
lamb chop 1.9 2.34 42%
turkey gizzard 1.4 1.55 57%
rotisserie chicken thigh 1.3 1.93 39%
beef rib eye steak 1.6 2.48 33%
trout 2.3 3.82 45%
roast ham 1.0 1.78 41%
beef brisket 1.3 2.44 37%
sirloin steak 1.0 2.43 36%
chicken 0.8 2.19 36%
ground turkey 0.9 2.58 30%
beef loin, top loin 0.7 2.50 34%
flank, steak 0.7 2.63 33%
lamb leg 0.5 2.58 31%
beef rib, eye 0.5 2.65 32%
sweetbread 0.8 3.18 12%
beef tenderloin steak 0.5 2.62 32%
beef brisket 0.5 2.80 33%
beef shortribs 0.6 2.95 33%
beef rib, small end 0.4 2.78 31%
beef tenderloin steak 0.4 2.73 31%
ground beef 0.2 2.48 30%
ground beef, 80/20 0.3 2.70 31%
beef loin 0.3 2.78 30%
goat cheese 0.1 2.64 21%
ground beef 70/30 0.2 2.70 30%
ground beef, 75/25 0.2 2.77 31%
beef brisket, flat half 0.2 2.89 32%
ham -0.6 1.49 29%
beef brisket, flat half 0.3 2.98 31%
ground beef 70/30 0.1 2.77 30%
t-bone steak -0.1 2.94 26%
headcheese -1.1 1.57 20%
turkey -0.9 2.21 28%
pork ribs -0.9 3.61 18%
lamb rib -1.0 3.61 19%
duck -1.2 3.37 18%
sunflower oil 1.3 8.84 0%
cod liver oil 1.0 9.02 0%
hazelnut oil -0.7 8.84 0%
grapeseed oil -0.8 8.84 0%
almond oil -0.9 8.84 0%
lamb -2.5 6.39 5%
peanut oil -2.1 8.84 0%
soybean oil -2.4 8.84 0%
shea nut oil -3.1 8.84 0%
duck fat -3.1 8.82 0%
palm kernel oil -3.3 8.62 0%
beef tallow -3.1 9.02 0%
walnut oil -3.3 8.84 0%
coconut oil -3.6 8.92 0%
lard -3.5 9.02 0%

macronutrients

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

protein

Carla’s protein intake is 1.6g/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 Carla’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 27
RDI/sedentary ~11% 0.8 54
typical ~16% 1.2 81
minimum nutrient optimiser ~24% 1.8 121
Carla 33% 1.61 109

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. Carla’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) 121 226
fat (g) 27 123
carbs (g) 0 128
energy (calories) 729 1709

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

Carla’s food diary indicates she is eating 1455 calories per day with an insulin load of 92g/day and with 25% 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 Carla’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
Carla 25% 92 31

daily nutrient score

The chart below shows a comparison of the nutrient density of Carla’s food log based on the harder to find 50% of the essential nutrients. Carla’s most nutrient dense day is January 11 2019 while her least nutrient-dense day is December 31 2018.

best and worst days

Carla’s food diary for the best and worst days are shown below for comparison. Carla 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)
Low fat spinach muffins 212
Deli-meat, turkey breast, oven roasted, sliced 21
Chicken Breast, Skin Removed Before Cooking 245
Lettuce, Iceberg 8
Tomato Raw, Includes Cherry, Grape, Roma 11
Cucumber, Raw, With Peel 9
Marie's Creamy Ranch Dressing 180
Electrolytes 11
Stir Fry 389
Dirty Vodka Martini 243

Worst Day

food name energy (kcal)
Raw Egg 174
Kerrygold, Salted Butter 100
Applegate Organics, Uncured Sunday Bacon, Pan Fried 120
Avocado, Black Skin, California Type 57
Electrolytes 11
Hamburger or Ground Beef, 90% Lean 303
Kraft, cheese, swiss, shredded 37
Cabbage, Red, Raw 13
Pecans, Raw 47
Lemon Juice, Fresh 3
Great Value, Organic Rainbow Chard 12
Sour Cream 57
Cheese, Parmesan, Shredded 42
Spinach, Raw 7
Smithfield, Pork Shoulder Picnic Roast 263
River Queen, Salted Premium Mixed Nuts 258
Cream, Fluid, Heavy Whipping 269
Strawberries, Fresh 19
Pepperoni, Pork and Beef 286
Dirty Vodka Martini 729

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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