Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Sandra 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.

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

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
4.5
Zinc : Copper
9.1
Potassium : Sodium
1.0
Calcium : Magnesium
4.4
Iron : Copper
9.5
Calcium : Phosphorus
1.2

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Sandra’s current diet is not providing in large quantities. The table below shows the nutrients that Sandra 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: hypertension, inflammation, headaches, fibromyalgia, sleep apnea.

nutrient % DRI prioritize
Vitamin D 10%
Manganese 36%
Magnesium 49%
Iron 51%
Vitamin E 52%
Folate 55%
Sodium 55%
Phosphorus 58%
Potassium 58%
Thiamin (B1) 58%
Panto Acid (B5) 77%
Calcium 81%
Valine 86%

optimal foods for you

The foods listed below will provide Sandra 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
spinach 14.6 0.23 49%
basil 13.8 0.23 47%
watercress 13.1 0.11 65%
coriander 13.0 0.23 30%
endive 12.9 0.17 7%
chicory greens 12.3 0.23 23%
seaweed (laver) 12.0 0.35 80%
asparagus 11.8 0.22 50%
chard 11.2 0.19 51%
lettuce 11.1 0.15 50%
arugula 11.1 0.25 45%
parsley 11.1 0.36 48%
beet greens 11.0 0.22 35%
amaranth leaves 10.8 0.21 86%
escarole 10.7 0.19 24%
turnip greens 10.8 0.29 44%
chinese cabbage 10.3 0.12 54%
dill (fresh) 10.5 0.43 59%
spirulina 10.2 0.26 70%
chives 10.2 0.30 48%
seaweed (wakame) 10.2 0.45 79%
broccoli 9.6 0.35 50%
mustard greens 9.0 0.27 36%
radicchio 8.7 0.23 68%
yeast extract spread 9.7 1.85 59%
alfalfa 8.3 0.23 19%
seaweed (kelp) 8.3 0.43 77%
okra 8.1 0.22 50%
cauliflower 8.0 0.25 50%
white mushroom 7.9 0.22 65%
celery 7.8 0.18 50%
peas 8.0 0.42 65%
zucchini 7.5 0.17 40%
portabella mushrooms 7.6 0.29 55%
jalapeno peppers 7.2 0.27 37%
snap beans 7.0 0.15 58%
mung beans 6.9 0.19 74%
banana pepper 6.7 0.27 36%
chicken liver 7.7 1.72 50%
onions 6.5 0.32 65%
wheat bran 7.9 2.16 38%
summer squash 6.2 0.19 45%
kale 6.2 0.28 60%
pinto beans 6.1 0.22 83%
sauerkraut 6.0 0.19 39%
pumpkin 5.9 0.20 76%
cucumber 5.7 0.12 40%
pickles 5.7 0.12 40%
lamb kidney 6.4 1.12 52%
lemongrass 6.2 0.99 93%
shiitake mushroom 5.7 0.39 58%
tarragon 7.6 2.95 62%
artichokes 5.7 0.47 49%
brussel sprouts 5.6 0.42 50%
mussel 6.0 0.86 63%
butternut squash 5.6 0.45 75%
paprika 7.4 2.82 27%
red peppers 5.3 0.31 40%
collards 5.2 0.33 37%
thyme 7.1 2.76 34%
fish roe 6.0 1.43 47%
winter squash 5.2 0.40 69%
radishes 5.0 0.16 43%
eggplant 4.9 0.25 35%
pork liver 6.0 1.65 59%
lamb liver 5.9 1.68 48%
beef liver 5.8 1.75 60%
turnips 4.5 0.21 51%
cabbage 4.5 0.23 55%
crab 4.9 0.83 71%
marjoram 6.3 2.71 31%
cloves 6.3 2.74 35%
sage 6.6 3.15 26%
soybeans (sprouted) 4.8 0.81 49%
chayote 4.2 0.24 41%
curry powder 6.5 3.25 13%
red cabbage 4.0 0.29 55%
crayfish 4.4 0.82 67%
veal liver 5.2 1.92 55%
trout 4.9 1.68 45%
turmeric 6.0 3.12 61%
beef kidney 4.8 1.57 52%
lobster 4.2 0.89 71%
mollusks conch 4.5 1.30 54%
rhubarb 3.6 0.21 55%
caviar 5.5 2.64 33%
blackberries 3.8 0.43 27%
beef tripe 4.2 1.03 55%
beets 3.7 0.43 70%
coconut water 3.4 0.19 66%
halibut 4.0 1.11 66%
octopus 4.3 1.64 71%
saffron 5.4 3.10 75%
sturgeon 4.0 1.35 49%
salmon 4.1 1.56 52%
rockfish 3.8 1.09 66%
oat bran 4.7 2.46 65%
pepper 4.7 2.51 57%
oysters 3.6 1.02 59%
edamame 3.7 1.21 41%

macronutrients

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

protein

Sandra’s protein intake is 1.8g/kg LBM or 89g/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 Sandra’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 20
RDI/sedentary ~11% 0.8 40
typical ~16% 1.2 60
minimum nutrient optimiser ~24% 1.8 90
Sandra 28% 1.77 89

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. Sandra’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) 90 180
fat (g) 20 98
carbs (g) 0 95
energy (calories) 542 1359

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

Sandra’s food diary indicates she is eating 1424 calories per day with an insulin load of 106g/day and with 30% 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 Sandra’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
Sandra 30% 106 57

daily nutrient score

The chart below shows a comparison of the nutrient density of Sandra’s food log based on the harder to find 50% of the essential nutrients. Sandra’s most nutrient dense day is January 15 2019 while her least nutrient-dense day is January 20 2019.

best and worst days

Sandra’s food diary for the best and worst days are shown below for comparison. Sandra 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)
Coffee, Prepared From Grounds 7
Lucerne, Coffee Cream, 18% 150
Tuna, Canned, White Albacore, Water Pack, Drained, Not Rinsed 170
Super Salad - no protein 76
Hemp seeds, hulled 28
Organic Traditions, Black Sesame Seeds 48
Sunpork, Slow Cooked Pork Belly 200
Raw Egg 136
Egg Whites Only, Cooked 118
Spinach, Raw 7
Butter, Salted 51
Kale, Raw or Blanched, Marinated in Oil Mixture 3
Parsley, Fresh 1
Cottage cheese, Lowfat, 2% Fat 46
Old Dutch Tortilla Chips, Arriba Nacho Cheese 204

Worst Day

food name energy (kcal)
Lucerne, Coffee Cream, 18% 60
Coffee, Prepared From Grounds 7
Avalon, Organic Milk Whipping Cream 300
Kirkland Signature, Protein Bar, Chocolate Chip Cookie Dough 190
Almonds, Raw 107
Molson Canadian 67, Light Beer 350
Mott's, Clamato 60
Pistachio Nuts, Roasted, Salted 132
Green Beans, String Beans, Canned, Drained 14
Sunpork, Slow Cooked Pork Belly 334
Boom Chicka Pop, Sea Salt Popcorn, Prepopped 108

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes