Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Natàlia 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 with a low insulin load diet and being autoimmune.

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

supplements

The supplements listed below will provide Natàlia with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her 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
3.7
Zinc : Copper
3.5
Potassium : Sodium
1.4
Calcium : Magnesium
1.2
Iron : Copper
3.6
Calcium : Phosphorus
0.2

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Natàlia’s current diet is not providing in large quantities. The table below shows the nutrients that Natàlia 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: fatigue, hypothyroidism, inflammation.

nutrient % DRI prioritize
Calcium 40%
Iron 54%
Manganese 60%
Vitamin D 61%
Sodium 68%
Thiamin (B1) 75%
Folate 86%
Magnesium 89%
Potassium 98%
Panto Acid (B5) 127%
Phosphorus 141%
Zinc 143%
Riboflavin (B2) 152%

optimal foods for you

The foods listed below will provide Natàlia with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . 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%
escarole 9.8 0.19 24%
spinach 11.9 0.23 49%
alfalfa 7.6 0.23 19%
beet greens 9.3 0.22 35%
basil 10.3 0.23 47%
arugula 9.3 0.25 45%
lettuce 9.1 0.15 50%
parsley 8.5 0.36 48%
chives 8.5 0.30 48%
zucchini 6.8 0.17 40%
watercress 9.2 0.11 65%
chicken liver 8.6 1.72 50%
cucumber 6.1 0.12 40%
chard 7.4 0.19 51%
broccoli 6.8 0.35 50%
celery 6.6 0.18 50%
cauliflower 6.7 0.25 50%
sauerkraut 5.1 0.19 39%
lamb liver 7.2 1.68 48%
amaranth leaves 10.3 0.21 86%
lamb kidney 7.1 1.12 52%
turnip greens 5.6 0.29 44%
paprika 5.3 2.82 27%
radishes 5.1 0.16 43%
veal liver 7.6 1.92 55%
pork liver 7.6 1.65 59%
summer squash 4.8 0.19 45%
turkey liver 6.1 1.89 47%
chayote 4.0 0.24 41%
curry powder 3.1 3.25 13%
beef liver 7.1 1.75 60%
marjoram 4.5 2.71 31%
thyme 4.8 2.76 34%
radicchio 6.3 0.23 68%
collards 2.9 0.33 37%
beef kidney 5.4 1.57 52%
sage 3.6 3.15 26%
liver sausage 2.1 3.31 13%
blackberries 1.6 0.43 27%
avocado 0.2 1.60 8%
turnips 3.8 0.21 51%
peas 5.5 0.42 65%
onions 5.1 0.32 65%
tarragon 6.7 2.95 62%
mussel 5.0 0.86 63%
raspberries 0.9 0.52 30%
caviar 2.8 2.64 33%
mackerel 0.8 3.05 14%
cloves 2.9 2.74 35%
fish roe 3.2 1.43 47%
liverwurst 0.7 3.26 16%
turkey heart 3.0 1.74 47%
oysters 3.7 1.02 59%
kale 3.2 0.28 60%
lamb heart 2.8 1.61 48%
ham 0.5 1.49 29%
olives -2.5 1.45 3%
trout 2.2 1.68 45%
pumpkin 4.6 0.20 76%
beef tripe 2.8 1.03 55%
cinnamon 1.5 2.47 34%
rhubarb 2.1 0.21 55%
headcheese -1.0 1.57 20%
strawberries 1.2 0.32 49%
beets 3.6 0.43 70%
liver pate -0.5 3.19 16%
beef heart 2.4 1.79 52%
turmeric 4.4 3.12 61%
pepper 3.5 2.51 57%
sturgeon 1.6 1.35 49%
lamb lungs 2.3 0.95 58%
sardine 0.8 2.08 38%
salmon 2.0 1.56 52%
boysenberries 1.5 0.50 54%
bologna -1.4 3.10 11%
bay leaf 3.1 3.13 52%
roast ham 0.7 1.78 41%
lamb (lean) 0.6 1.44 43%
bison 1.9 1.71 53%
sweetbread -1.8 3.18 12%
elk 1.0 1.93 44%
lemongrass 5.7 0.99 93%
pork loin 0.5 1.93 41%
turnips 1.4 0.22 61%
bratwurst -1.3 3.33 16%
pork stomach, cooked -0.8 1.57 32%
carambola 0.9 0.31 56%
meatballs -1.3 2.86 19%
roast pork 0.5 1.99 41%
carrots 1.9 0.41 64%
pork ribs 0.3 2.16 39%
anchovy 0.8 2.10 44%
sliced turkey pepperoni 0.0 2.43 35%
beef rib eye steak -0.2 2.48 33%
herring -0.1 2.17 36%
pork ribs -1.1 3.61 18%
pork chops 1.6 1.74 54%
gooseberries 0.3 0.44 52%
poppy seeds -0.1 5.25 17%

macronutrients

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

protein

Natàlia’s protein intake is 2.7g/kg LBM or 119g/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 Natàlia’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 18
RDI/sedentary ~11% 0.8 35
typical ~16% 1.2 53
minimum nutrient optimiser ~24% 1.8 79
Natàlia 32% 2.70 119

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. Natàlia’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) 79 164
fat (g) 18 89
carbs (g) 0 84
energy (calories) 477 1238

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

Natàlia’s food diary indicates she is eating 1504 calories per day with an insulin load of 107g/day and with 28% 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 Natàlia’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
Natàlia 28% 107 40

daily nutrient score

The chart below shows a comparison of the nutrient density of Natàlia’s food log based on the harder to find 50% of the essential nutrients. Natàlia’s most nutrient dense day is January 09 2019 while her least nutrient-dense day is January 07 2019.

best and worst days

Natàlia’s food diary for the best and worst days are shown below for comparison. Natàlia 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)
Hake, Pacific, Cooked 278
Olive Oil 239
Spinach, Cooked from Fresh 46
Tomato Raw, Includes Cherry, Grape, Roma 52
Sunflower Seeds, Raw 146
Mrs. Keto, Double Chocolate Cookies 242
Chicken Breast, Skin Removed Before Cooking 346
Raspberries, Fresh, Red 26

Worst Day

food name energy (kcal)
Tesco, British Chicken Legs 938
Eggplant, Cooked 35
Zucchini, Cooked from Fresh 15
Olive Oil 119
Sunflower Seeds, Raw 51
Prawns, Cooked from Fresh 149
Tomato Raw, Includes Cherry, Grape, Roma 36
Cucumber, Raw, Without Peel 18
Black Olives 37
Prawns, Cooked from Fresh 99
Chicken Drumstick, Skin Eaten 721
Red Bell Peppers, Raw 31
Green Bell Peppers, Raw 14
Avocado, Black Skin, California Type 134
Strawberries, Fresh 32
Sauerkraut 6

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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