Nutrition Fingerprint

recommended approach

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

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 Chris’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
4.3
Zinc : Copper
5.7
Potassium : Sodium
0.9
Calcium : Magnesium
3.8
Iron : Copper
7.7
Calcium : Phosphorus
1.0

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Chris’s current diet is not providing in large quantities. The table below shows the nutrients that Chris is not getting more than 300% of the recommended daily intake from the diet and that are not contraindicated by the nutrient ratios above.

nutrient % DRI prioritize
Potassium 89%
Sodium 94%
Magnesium 96%
Manganese 110%
Vitamin D 120%
Zinc 120%
Thiamin (B1) 145%
Phosphorus 147%
Niacin (B3) 167%
Panto Acid (B5) 170%
Folate 177%
Calcium 181%

optimal foods for you

The foods listed below will provide Chris with the nutrients that he is currently not getting in large amounts while also aligning with his goal of maintenance . 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
endive 11.5 0.17 7%
yeast extract spread 12.2 1.85 59%
coriander 10.8 0.23 30%
basil 10.8 0.23 47%
chicory greens 9.7 0.23 23%
escarole 9.7 0.19 24%
wheat bran 8.9 2.16 38%
spinach 10.2 0.23 49%
asparagus 9.7 0.22 50%
dill (fresh) 9.5 0.43 59%
parsley 9.0 0.36 48%
arugula 8.9 0.25 45%
alfalfa 7.7 0.23 19%
okra 8.6 0.22 50%
lettuce 8.6 0.15 50%
chives 8.5 0.30 48%
watercress 9.2 0.11 65%
portabella mushrooms 8.5 0.29 55%
zucchini 7.8 0.17 40%
shiitake mushroom 8.4 0.39 58%
amaranth leaves 9.5 0.21 86%
beet greens 7.5 0.22 35%
chinese cabbage 8.2 0.12 54%
white mushroom 8.5 0.22 65%
cauliflower 7.6 0.25 50%
seaweed (laver) 8.7 0.35 80%
tarragon 6.5 2.95 62%
veal liver 6.7 1.92 55%
broccoli 7.2 0.35 50%
chicken liver 6.4 1.72 50%
celery 7.1 0.18 50%
banana pepper 6.3 0.27 36%
lamb liver 6.1 1.68 48%
chard 6.9 0.19 51%
seaweed (wakame) 7.8 0.45 79%
paprika 4.5 2.82 27%
summer squash 6.6 0.19 45%
marjoram 4.7 2.71 31%
turkey liver 5.6 1.89 47%
thyme 4.7 2.76 34%
beef liver 5.9 1.75 60%
mustard greens 5.7 0.27 36%
sage 3.8 3.15 26%
pickles 5.8 0.12 40%
cucumber 5.8 0.12 40%
radicchio 6.8 0.23 68%
mung beans 7.0 0.19 74%
radishes 5.7 0.16 43%
curry powder 2.9 3.25 13%
eggplant 5.3 0.25 35%
artichokes 5.7 0.47 49%
spirulina 6.5 0.26 70%
turnip greens 5.3 0.29 44%
cod liver oil -1.0 9.02 0%
seaweed (kelp) 6.4 0.43 77%
cloves 3.5 2.74 35%
chayote 5.0 0.24 41%
snap beans 5.7 0.15 58%
lamb kidney 4.9 1.12 52%
pumpkin seeds 1.4 5.59 19%
sunflower seeds 1.2 5.46 15%
flax seed 1.1 5.34 12%
jalapeno peppers 4.6 0.27 37%
cumin 2.9 3.75 39%
red peppers 4.6 0.31 40%
sturgeon 4.3 1.35 49%
pork liver 4.6 1.65 59%
brussel sprouts 4.7 0.42 50%
salmon 4.2 1.56 52%
cabbage 5.0 0.23 55%
sauerkraut 4.3 0.19 39%
caviar 2.8 2.64 33%
poppy seeds 0.8 5.25 17%
turmeric 3.6 3.12 61%
soybeans (sprouted) 4.3 0.81 49%
trout 3.6 1.68 45%
saffron 4.0 3.10 75%
pepper 3.6 2.51 57%
oat bran 3.9 2.46 65%
caraway seed 2.0 3.33 27%
peas 4.9 0.42 65%
mustard seed 1.1 5.08 27%
sesame seeds -0.3 6.31 10%
trout 2.3 3.82 45%
pine nuts -0.5 6.73 11%
edamame 3.4 1.21 41%
ginger 3.5 3.35 70%
pili nuts -1.0 7.19 7%
pinto beans 5.5 0.22 83%
onions 4.7 0.32 65%
turnips 4.2 0.21 51%
hazelnuts -0.5 6.29 10%
sesame butter 0.1 5.86 21%
mackerel 1.2 3.05 14%
halibut 4.2 1.11 66%
brazil nuts -0.8 6.59 9%
dill seed 2.3 3.05 42%
red cabbage 4.1 0.29 55%
mussel 4.0 0.86 63%
peanut butter -0.3 5.90 18%

macronutrients

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

protein

Chris’s protein intake is 2.5g/kg LBM or 131g/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 Chris’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 21
RDI/sedentary ~11% 0.8 43
typical ~16% 1.2 64
minimum nutrient optimiser ~24% 1.8 96
Chris 25% 2.46 131

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. Chris’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) 96 188
fat (g) 21 123
carbs (g) 0 101
energy (calories) 1132 1707

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

Chris’s food diary indicates he is eating 2153 calories per day with an insulin load of 125g/day and with 23% 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 Chris’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
Chris 23% 125 52

daily nutrient score

The chart below shows a comparison of the nutrient density of Chris’s food log based on the harder to find 50% of the essential nutrients. Chris’s most nutrient dense day is December 18 2018 while his least nutrient-dense day is February 24 2018.

best and worst days

Chris’s food diary for the best and worst days are shown below for comparison. Chris 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)
Morning Routine 3 egg Omelete 365
Spinach, Raw 14
Ham, Boneless, Cured, Extra Lean 45
Parmesan Cheese, Dry, Grated 46
Kimchi 6
Avocado, Black Skin, California Type 68
Almond Milk, Plain, Original, Unsweetened 45
Almond Milk, Plain, Original, Sweetened 70
Red Star, Nutritional Yeast 19
Anchovy, Cooked 8
Vietnamese Beef Curry 428
Broccoli, Cooked From Fresh 75
Strawberries, Fresh 27
Granola Bar 110
Fish, Salmon, Atlantic, Farmed, Raw 603
Red Bell Peppers, Raw 48
Olive Oil 80
Avocado, Black Skin, California Type 65
Sourdough Bread 27

Worst Day

food name energy (kcal)
Daily Electrolyte Drink 3
Morning Apple Cider Drink 3
Eggs, Cooked 260
Almond Milk, Plain, Original, Unsweetened 3
Spinach, Raw 12
Vermont Creamery, goat cheese, feta 77
Pumpkin or Squash Seeds, Shelled, Unsalted 80
Balsamic Onion Gravy 27
Avocado, Black Skin, California Type 117
Meatballs Easy Low Carb 497
Olives, Pams 57
Zucchini Bread Maria Emmerich 166
Pate, Chicken Liver, Homemade 43
White Chocolate Cheesecake 161
Lamb Roast, Leg, Visible Fat Eaten 464
Cucumber, Raw, With Peel 5
Dark Chocolate Bar, 70%-85% Cacao 60

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes