Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Alec 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
2.6
Zinc : Copper
8.3
Potassium : Sodium
0.1
Calcium : Magnesium
12.6
Iron : Copper
14.4
Calcium : Phosphorus
1.1

nutrients to prioritise

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

nutrient % DRI prioritize
Manganese 4%
Vitamin K1 8%
Magnesium 10%
Vitamin E 14%
Potassium 18%
Folate 27%
Vitamin D 39%
Panto Acid (B5) 47%
Phosphorus 51%
Zinc 64%
Calcium 65%
Niacin (B3) 66%
Vitamin B6 67%

optimal foods for you

The foods listed below will provide Alec 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
halibut 6.3 1.11 66%
salmon 6.2 1.56 52%
turkey liver 6.4 1.89 47%
trout 5.2 1.68 45%
crab 4.4 0.83 71%
sturgeon 4.7 1.35 49%
chicken breast 4.5 1.48 60%
pollock 3.8 1.11 69%
rockfish 3.4 1.09 66%
lobster 3.1 0.89 71%
white fish 3.2 1.08 70%
haddock 3.2 1.16 71%
crayfish 2.9 0.82 67%
veal 3.4 1.51 65%
cod 4.1 2.90 71%
tuna 3.1 1.84 52%
anchovy 3.1 2.10 44%
beef kidney 2.5 1.57 52%
pork chops 2.7 1.74 54%
flounder 1.9 0.86 57%
pork shoulder 2.3 1.62 56%
sirloin steak (lean) 2.1 1.77 57%
leg ham 1.9 1.65 56%
beef tripe 1.4 1.03 55%
bison 1.9 1.71 53%
veal loin 1.5 1.75 48%
ground beef (lean) 1.2 1.44 60%
porterhouse steak (fat trimmed) 1.2 1.45 50%
whiting 1.0 1.16 66%
perch 0.8 0.96 62%
lamb lungs 0.7 0.95 58%
beef roast 1.3 1.78 48%
turkey heart 1.2 1.74 47%
pork loin 1.2 1.93 41%
sardine 1.3 2.08 38%
pork ribs 1.3 2.16 39%
starfish 0.4 1.15 61%
roast pork 1.1 1.99 41%
lamb brains 0.6 1.54 27%
lamb heart 0.6 1.61 48%
ham 0.4 1.49 29%
mackerel 1.7 3.05 14%
trout 2.3 3.82 45%
herring 0.9 2.17 36%
elk 0.5 1.93 44%
roast ham 0.3 1.78 41%
lamb (lean) 0.0 1.44 43%
chicken drumstick -0.1 1.49 47%
pork (lean) 0.4 2.09 44%
beef heart 0.1 1.79 52%
lamb chop 0.6 2.34 42%
orange roughy -0.5 1.05 70%
turkey gizzard -0.5 1.55 57%
chuck steak -0.2 1.94 51%
lamb sweetbread -0.7 1.44 43%
beef rib eye steak 0.0 2.48 33%
roast beef -0.2 2.19 38%
turkey -0.4 2.21 28%
sirloin steak -0.4 2.43 36%
beef loin, top loin -0.3 2.50 34%
rotisserie chicken thigh -0.8 1.93 39%
ground turkey -0.3 2.58 30%
beef tenderloin steak -0.5 2.62 32%
smelt 0.4 3.86 45%
beef rib, eye -0.7 2.65 32%
beef rib, small end -0.6 2.78 31%
headcheese -1.7 1.57 20%
lamb shank -1.4 1.96 48%
beef tenderloin steak -0.8 2.73 31%
top round steak -1.4 2.09 56%
beef loin -1.0 2.78 30%
beef brisket -1.3 2.44 37%
chicken -1.5 2.19 36%
t-bone steak -0.9 2.94 26%
ground beef -1.4 2.48 30%
ground beef 70/30 -1.3 2.70 30%
ground beef, 75/25 -1.3 2.77 31%
flank, steak -1.4 2.63 33%
lamb leg -1.7 2.58 31%
ground beef, 80/20 -1.6 2.70 31%
ground beef 70/30 -1.8 2.77 30%
beef brisket -1.9 2.80 33%
pork ribs -1.3 3.61 18%
beef brisket, flat half -1.9 2.89 32%
beef brisket, flat half -2.0 2.98 31%
beef shortribs -2.3 2.95 33%
goat cheese -2.6 2.64 21%
duck -2.2 3.37 18%
sweetbread -2.4 3.18 12%
lamb rib -2.5 3.61 19%
lamb -2.5 6.39 5%
hazelnut oil -1.1 8.84 0%
grapeseed oil -1.2 8.84 0%
sunflower oil -1.2 8.84 0%
almond oil -1.4 8.84 0%
cod liver oil -1.3 9.02 0%
peanut oil -2.6 8.84 0%
soybean oil -2.9 8.84 0%
duck fat -3.2 8.82 0%
shea nut oil -3.5 8.84 0%

macronutrients

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

protein

Alec’s protein intake is 2.0g/kg LBM or 171g/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 Alec’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 34
RDI/sedentary ~11% 0.8 69
typical ~16% 1.2 103
minimum nutrient optimiser ~24% 1.8 155
Alec 35% 1.98 171

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. Alec’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) 155 306
fat (g) 34 167
carbs (g) 0 163
energy (calories) 1253 2312

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

Alec’s food diary indicates he is eating 1908 calories per day with an insulin load of 161g/day and with 34% 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 Alec’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
Alec 34% 161 66

daily nutrient score

The chart below shows a comparison of the nutrient density of Alec’s food log based on the harder to find 50% of the essential nutrients. Alec’s most nutrient dense day is January 05 2019 while his least nutrient-dense day is December 21 2018.

best and worst days

Alec’s food diary for the best and worst days are shown below for comparison. Alec 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)
Mac's Pork Rinds, Salt & Pepper 160
Salmon, Atlantic, Farmed, Cooked 467
Lamb Chops, Loin, No Visible Fat Eaten 231
Ancestral Supplements Grassfed Beef Liver 5
Beef steak, chuck eye, visible fat eaten 936
Boulangerie Ace Bakery Chicago-Style Sourdough Boule 420
Alcam Creamery Co, Salted Roll Butter 200

Worst Day

food name energy (kcal)
Wal-mart Stores, Rotisserie Seasoned Thin Sliced Chicken Breast 222
Wal-mart Stores, Rotisserie Seasoned Thin Sliced Chicken Breast 250
Great Value, Angus Beef Brisket 480

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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