Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Mal get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of building muscle.

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

supplements

The supplements listed below will provide Mal 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
7.8
Zinc : Copper
4.7
Potassium : Sodium
1.3
Calcium : Magnesium
1.2
Iron : Copper
6.8
Calcium : Phosphorus
0.6

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 13%
Sodium 48%
Potassium 68%
Calcium 71%
Niacin (B3) 74%
Folate 86%
Vitamin B6 87%
Selenium 88%
Zinc 88%
Panto Acid (B5) 89%
Thiamin (B1) 102%
Phosphorus 103%
Magnesium 116%

optimal foods for you

The foods listed below will provide Mal with the nutrients that he is currently not getting in large amounts while also aligning with his goal of bodybuilding. 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
white mushroom 12.1 0.22 65%
yeast extract spread 10.4 1.85 59%
seaweed (laver) 9.5 0.35 80%
portabella mushrooms 11.9 0.29 55%
chicken liver 10.7 1.72 50%
beef liver 9.2 1.75 60%
veal liver 9.4 1.92 55%
asparagus 11.5 0.22 50%
turkey liver 10.0 1.89 47%
amaranth leaves 7.4 0.21 86%
shiitake mushroom 10.2 0.39 58%
pork liver 8.6 1.65 59%
halibut 8.3 1.11 66%
cod 5.4 2.90 71%
watercress 8.3 0.11 65%
wheat bran 8.9 2.16 38%
dill (fresh) 8.2 0.43 59%
crab 6.3 0.83 71%
lamb kidney 7.9 1.12 52%
salmon 7.5 1.56 52%
tarragon 4.9 2.95 62%
chicken breast 6.5 1.48 60%
mung beans 6.3 0.19 74%
octopus 5.0 1.64 71%
garlic powder 1.7 3.31 86%
lobster 5.6 0.89 71%
shallots 1.8 3.48 80%
radicchio 6.4 0.23 68%
pork chops 6.3 1.74 54%
welk 2.1 2.75 82%
lamb liver 6.9 1.68 48%
cauliflower 8.1 0.25 50%
basil 8.4 0.23 47%
spinach 8.2 0.23 49%
broccoli 7.9 0.35 50%
rockfish 5.4 1.09 66%
pinto beans 4.4 0.22 83%
haddock 4.7 1.16 71%
veal 4.9 1.51 65%
chinese cabbage 7.5 0.12 54%
lettuce 7.9 0.15 50%
pollock 4.8 1.11 69%
okra 7.8 0.22 50%
chives 7.8 0.30 48%
coriander 9.9 0.23 30%
celery 7.6 0.18 50%
garlic 1.8 1.49 89%
parsley 7.5 0.36 48%
butternut squash 4.2 0.45 75%
sprouted wheat 1.1 1.98 90%
trout 4.1 3.82 45%
sirloin steak (lean) 4.9 1.77 57%
pork shoulder 5.0 1.62 56%
white fish 4.0 1.08 70%
peas 5.2 0.42 65%
spirulina 4.8 0.26 70%
beef kidney 5.5 1.57 52%
saffron 1.3 3.10 75%
ground pork 4.9 1.85 54%
ginger 1.5 3.35 70%
seaweed (wakame) 3.4 0.45 79%
black beans 1.0 3.41 73%
arugula 7.2 0.25 45%
bison 4.8 1.71 53%
egg noodles -0.6 3.84 83%
lean pastrami 3.5 0.95 73%
potato 1.5 0.93 91%
pumpkin 3.9 0.20 76%
lemongrass 1.1 0.99 93%
turkey 4.2 1.12 63%
seaweed (kelp) 3.4 0.43 77%
kidney beans 0.7 3.37 74%
trout 5.5 1.68 45%
sweet potato 2.4 0.90 81%
rice flour -1.7 3.66 92%
crayfish 4.0 0.82 67%
cornmeal -1.5 3.70 89%
leg ham 4.2 1.65 56%
garbanzo beans 0.6 3.78 69%
white rice -2.2 3.65 95%
ground beef (lean) 4.0 1.44 60%
tuna 4.4 1.84 52%
celeriac 3.5 0.42 72%
sturgeon 5.1 1.35 49%
chard 5.9 0.19 51%
whiting 3.3 1.16 66%
zucchini 7.1 0.17 40%
non-fat yogurt 0.3 0.78 96%
turkey heart 4.7 1.74 47%
corn, dried 1.5 4.19 54%
shrimp 2.8 1.19 69%
brussel sprouts 5.7 0.42 50%
winter squash 3.5 0.40 69%
cabbage 5.2 0.23 55%
poi -0.3 1.12 97%
wheat flour -2.3 3.63 91%
smelt 2.5 3.86 45%
corn grain, yellow -1.0 3.65 79%
wheat, soft white -0.4 3.40 76%
leeks 1.6 0.61 83%

macronutrients

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

protein

Mal’s protein intake is 1.58g/kg LBM or 103g/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 Mal’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 26
RDI/sedentary 11% 0.8 52
typical 16% 1.2 78
strength athlete 24% 1.8 117
maximum 35% 2.7 220
Mal 18% 1.58 103

macro targets

Mal should consume at least 117g of protein per day.

Mal’s fat intake should range between 26 and 155g/day.

Mal’s maximum recommended carbohydrate intake is 123g per day given his goal of bodybuilding.

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) 117 220
fat (g) 26 155
carbs (g) 0 123
energy (calories) 1506 2153

Mal’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

Mal’s food diary indicates he is eating 2304 calories per day with an insulin load of 108g/day and with 19% insulinogenic calories. His basal metabolic rate (BMR) is 1957 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 Mal’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
Mal 19% 108 51

daily nutrient score

The chart below shows a comparison of the nutrient density of Mal’s food log based on the harder to find 50% of the essential nutrients. Mal’s most nutrient dense day is December 14 2017 while his least nutrient-dense day is December 27 2017.

best and worst days

Mal’s food diary for the best and worst days are shown below for comparison. Mal 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)
Scrambled Egg, Plain 188
Avocado, Green Skin, Florida Type 48
Almonds, Dry Roasted, Salted 299
Eggs, Cooked 78
Caesar Salad, with Chicken and Dressing 257
Olive Garden, salad, house, without dressing 60
Almonds, Dry Roasted, Salted 299
Tomato, Red, Ripe, Raw, Year Round Average 22
Tasty Light Shredded Cheese 34
Tofurky - Jumbo Hot Dogs 180
Eggs, Cooked 78
Almonds, Dry Roasted, Salted 120
Macadamia Nuts, Roasted, Salted 72

Worst Day

food name energy (kcal)
MCT (Melrose) 125
Kerrygold, Pure Irish Butter, Unsalted 88
Kerrygold, Pure Irish Butter, Unsalted 88
Avocado, Green Skin, Florida Type 48
Baby Spinach 12
Eggs, Cooked 78
Chia Seeds 49
Almonds, Dry Roasted, Salted 179
Macadamia Nuts, Raw 215
Dark Chocolate (Well Naturally) 62
Chia Seeds 49
Sweet Potato, Baked 36
Avocado, Green Skin, Florida Type 48
Almonds, Dry Roasted, Salted 179
Macadamia Nuts, Raw 215
Dark Chocolate (Well Naturally) 62
Tomato, Red, Ripe, Raw, Year Round Average 22
Avocado, Green Skin, Florida Type 96
Baby Spinach 12
Nutmeat 102
Coles, Beef, Regular Mince 217

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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