Full Nutrient Optimiser Report

recommended approach

The food and meal lists in this report have been tailored to help Shawn get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of athletic performance and being zero carb.

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

The Nutrient Optimiser Score for Shawn’s food log is 23%. For comparison, the lowest Nutrient Score to date is 6% while the highest is 82%.

Check out where you sit on the Nutrient Optimiser Leaderboard.

supplements

The supplements listed below will provide Shawn with the nutrients that he is not getting enough of in the most cost effective manner 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. 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
5.2
Zinc : Copper
67.5
Potassium : Sodium
3.3
Calcium : Magnesium
1.2
Iron : Copper
23.0
Calcium : Phosphorus
0.1

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin C 0%
Manganese 3%
Vitamin E 26%
Vitamin A 34%
Vitamin D 39%
Vitamin K1 43%
Folate 55%
Calcium 73%
Omega-3 76%
Panto Acid (B5) 87%
Magnesium 122%
Thiamin (B1) 133%
Sodium 141%

optimal foods for you

The foods listed below will provide Shawn with the nutrients that he is currently not getting in large amounts while also aligning with his goal of athletic performance. 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
cod liver oil 4.6 9.02 0%
hazelnut oil 0.2 8.84 0%
grapeseed oil 0.1 8.84 0%
sunflower oil 0.1 8.84 0%
almond oil -0.1 8.84 0%
peanut oil -1.3 8.84 0%
soybean oil -1.5 8.84 0%
duck fat -1.9 8.82 0%
beef tallow -2.3 9.02 0%
shea nut oil -2.2 8.84 0%
turkey liver 5.6 1.89 47%
lard -2.5 9.02 0%
walnut oil -2.5 8.84 0%
trout 3.2 3.82 45%
coconut oil -2.7 8.92 0%
palm kernel oil -2.4 8.62 0%
trout 5.0 1.68 45%
smelt 2.1 3.86 45%
mackerel 3.0 3.05 14%
lamb -1.1 6.39 5%
salmon 3.6 1.56 52%
beef kidney 3.4 1.57 52%
sardine 2.5 2.08 38%
sturgeon 3.1 1.35 49%
cod 1.2 2.90 71%
anchovy 2.0 2.10 44%
tuna 2.0 1.84 52%
lamb brains 2.3 1.54 27%
herring 1.5 2.17 36%
flounder 2.8 0.86 57%
crab 2.9 0.83 71%
rockfish 2.5 1.09 66%
lobster 2.6 0.89 71%
halibut 2.1 1.11 66%
lamb heart 1.2 1.61 48%
beef heart 0.9 1.79 52%
crayfish 1.9 0.82 67%
whiting 1.5 1.16 66%
pork ribs -1.5 3.61 18%
perch 1.5 0.96 62%
pollock 1.2 1.11 69%
beef tripe 1.2 1.03 55%
sweetbread -1.3 3.18 12%
white fish 1.1 1.08 70%
starfish 0.9 1.15 61%
pork chops -0.1 1.74 54%
duck -1.9 3.37 18%
ham 0.2 1.49 29%
ground turkey -1.1 2.58 30%
roast pork -0.5 1.99 41%
lamb rib -2.4 3.61 19%
pork ribs -0.8 2.16 39%
pork (lean) -0.8 2.09 44%
lamb chop -1.1 2.34 42%
lamb sweetbread -0.1 1.44 43%
pork loin -0.7 1.93 41%
beef rib eye steak -1.4 2.48 33%
chicken breast -0.3 1.48 60%
t-bone steak -2.0 2.94 26%
haddock 0.0 1.16 71%
beef brisket, flat half -2.1 2.98 31%
roast ham -0.8 1.78 41%
beef brisket, flat half -2.1 2.89 32%
bison -0.8 1.71 53%
beef rib, small end -2.1 2.78 31%
beef brisket -1.7 2.44 37%
beef brisket -2.2 2.80 33%
leg ham -0.8 1.65 56%
beef tenderloin steak -2.1 2.73 31%
beef shortribs -2.4 2.95 33%
ground beef 70/30 -2.2 2.77 30%
goat cheese -2.0 2.64 21%
elk -1.2 1.93 44%
ground beef, 75/25 -2.2 2.77 31%
beef loin -2.2 2.78 30%
flank, steak -2.0 2.63 33%
beef rib, eye -2.1 2.65 32%
ground beef, 80/20 -2.2 2.70 31%
ground beef 70/30 -2.2 2.70 30%
beef tenderloin steak -2.1 2.62 32%
lamb shank -1.3 1.96 48%
turkey -1.7 2.21 28%
beef loin, top loin -2.0 2.50 34%
lamb leg -2.1 2.58 31%
pork shoulder -1.1 1.62 56%
lamb lungs -0.3 0.95 58%
veal loin -1.3 1.75 48%
sirloin steak -2.1 2.43 36%
beef roast -1.4 1.78 48%
chicken -1.9 2.19 36%
ground beef -2.3 2.48 30%
roast beef -2.0 2.19 38%
rotisserie chicken thigh -1.7 1.93 39%
turkey heart -1.5 1.74 47%
headcheese -1.4 1.57 20%
orange roughy -0.9 1.05 70%
chuck steak -1.9 1.94 51%
veal -1.4 1.51 65%
sirloin steak (lean) -1.7 1.77 57%
lamb (lean) -1.5 1.44 43%

macronutrients

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

protein

Shawn’s protein intake is 6.14g/kg LBM or 562g/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 Shawn’s current protein intake compares to these accepted protein intake levels based on his current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) 6% 0.4 37
RDI/sedentary 11% 0.8 73
typical 16% 1.2 110
strength athlete 24% 1.8 165
maximum 35% 2.7 290
Shawn 55% 6.14 562

macro targets

Shawn should consume at least 165g of protein per day.

Shawn’s fat intake should range between 37 and 205g/day.

Shawn’s maximum recommended carbohydrate intake is 173g per day given his goal of athletic performance.

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) 165 290
fat (g) 37 205
carbs (g) 0 173
energy (calories) 1773 2838

Shawn’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 he is on the right track.

net carbs, insulin load, insulinogenic calories

Shawn’s food diary indicates he is eating 4122 calories per day with an insulin load of 317g/day and with 31% insulinogenic calories. His basal metabolic rate (BMR) is 2580 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 Shawn’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
Shawn 31% 317 2

daily nutrient score

The chart below shows a comparison of the nutrient density of Shawn’s food log based on the harder to find 50% of the essential nutrients. Shawn’s most nutrient dense day is June 18 2017 while his least nutrient-dense day is June 18 2017.

best and worst days

Shawn’s food diary for the best and worst days are shown below for comparison. Shawn 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)
Beef, Ribeye Filet, Boneless, Separable Lean Only, Trimmed to 0" Fat, Select, Cooked, Grilled 2530
Hamburger or Ground Beef, 80% Lean 1152
Mozzarella Cheese, Whole Milk 180
Eggs, Cooked 136
Crustaceans, shrimp, raw (not previously frozen) 72
Salmon, Atlantic, Wild, Cooked from Fresh or Frozen 52

Worst Day

food name energy (kcal)
Beef, Ribeye Filet, Boneless, Separable Lean Only, Trimmed to 0" Fat, Select, Cooked, Grilled 2530
Hamburger or Ground Beef, 80% Lean 1152
Mozzarella Cheese, Whole Milk 180
Eggs, Cooked 136
Crustaceans, shrimp, raw (not previously frozen) 72
Salmon, Atlantic, Wild, Cooked from Fresh or Frozen 52

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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