Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Thomas 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
4.4
Zinc : Copper
5.4
Potassium : Sodium
2.8
Calcium : Magnesium
2.0
Iron : Copper
3.9
Calcium : Phosphorus
0.4

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 38%
Vitamin D 88%
Calcium 93%
Magnesium 94%
Potassium 113%
Manganese 125%
Vitamin E 139%
Omega-3 140%
Thiamin (B1) 170%

optimal foods for you

The foods listed below will provide Thomas 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
trout 4.5 1.68 45%
flounder 3.8 0.86 57%
salmon 3.8 1.56 52%
mackerel 3.9 3.05 14%
rockfish 3.4 1.09 66%
sturgeon 3.3 1.35 49%
sardine 3.5 2.08 38%
trout 3.8 3.82 45%
halibut 2.9 1.11 66%
anchovy 2.8 2.10 44%
whiting 2.5 1.16 66%
perch 2.4 0.96 62%
white fish 2.3 1.08 70%
pollock 2.1 1.11 69%
herring 2.3 2.17 36%
beef tripe 1.9 1.03 55%
crab 1.8 0.83 71%
crayfish 1.8 0.82 67%
beef kidney 1.9 1.57 52%
cod liver oil 3.8 9.02 0%
tuna 1.9 1.84 52%
starfish 1.5 1.15 61%
lobster 1.4 0.89 71%
smelt 2.1 3.86 45%
lamb brains 1.4 1.54 27%
cod 1.7 2.90 71%
haddock 1.2 1.16 71%
beef heart 0.9 1.79 52%
orange roughy 0.5 1.05 70%
lamb heart 0.5 1.61 48%
lamb sweetbread 0.2 1.44 43%
pork chops 0.2 1.74 54%
ham 0.2 1.49 29%
roast ham 0.1 1.78 41%
pork (lean) 0.1 2.09 44%
leg ham -0.2 1.65 56%
pork loin -0.1 1.93 41%
roast pork -0.1 1.99 41%
pork shoulder -0.3 1.62 56%
sunflower oil 1.6 8.84 0%
hazelnut oil 1.6 8.84 0%
turkey liver -0.2 1.89 47%
pork ribs -0.2 2.16 39%
lamb lungs -0.6 0.95 58%
grapeseed oil 1.4 8.84 0%
headcheese -0.5 1.57 20%
almond oil 1.4 8.84 0%
beef roast -0.5 1.78 48%
lamb shank -0.5 1.96 48%
veal -0.6 1.51 65%
turkey heart -0.6 1.74 47%
beef rib eye steak -0.5 2.48 33%
lamb chop -0.5 2.34 42%
chicken drumstick -0.8 1.49 47%
ground turkey -0.5 2.58 30%
bison -0.7 1.71 53%
chicken breast -0.8 1.48 60%
beef brisket -0.6 2.44 37%
elk -0.7 1.93 44%
porterhouse steak (fat trimmed) -0.9 1.45 50%
pork ribs -0.3 3.61 18%
sirloin steak (lean) -0.8 1.77 57%
rotisserie chicken thigh -0.8 1.93 39%
lamb (lean) -0.9 1.44 43%
turkey gizzard -0.9 1.55 57%
sweetbread -0.5 3.18 12%
turkey -0.8 2.21 28%
veal loin -1.0 1.75 48%
flank, steak -0.8 2.63 33%
ground beef (lean) -1.1 1.44 60%
chicken -0.9 2.19 36%
chuck steak -1.0 1.94 51%
beef loin, top loin -0.9 2.50 34%
sirloin steak -0.9 2.43 36%
beef tenderloin steak -0.9 2.62 32%
roast beef -1.0 2.19 38%
beef rib, eye -0.9 2.65 32%
beef rib, small end -0.9 2.78 31%
beef tenderloin steak -0.9 2.73 31%
top round steak -1.1 2.09 56%
beef brisket, flat half -0.9 2.89 32%
beef brisket, flat half -0.9 2.98 31%
goat cheese -1.0 2.64 21%
beef loin -1.0 2.78 30%
beef brisket -1.0 2.80 33%
t-bone steak -1.0 2.94 26%
ground beef, 80/20 -1.1 2.70 31%
lamb leg -1.1 2.58 31%
ground beef 70/30 -1.1 2.77 30%
ground beef -1.2 2.48 30%
beef shortribs -1.1 2.95 33%
duck -1.0 3.37 18%
ground beef 70/30 -1.2 2.70 30%
ground beef, 75/25 -1.2 2.77 31%
peanut oil 0.2 8.84 0%
lamb rib -1.2 3.61 19%
lamb -0.7 6.39 5%
soybean oil -0.1 8.84 0%
duck fat -0.4 8.82 0%
beef tallow -0.8 9.02 0%

macronutrients

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

protein

Thomas’s protein intake is 3.1g/kg LBM or 201g/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 Thomas’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 26
RDI/sedentary ~11% 0.8 51
typical ~16% 1.2 77
minimum nutrient optimiser ~24% 1.8 115
Thomas 38% 3.14 201

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. Thomas’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) 115 240
fat (g) 26 131
carbs (g) 0 121
energy (calories) 1200 1812

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

Thomas’s food diary indicates he is eating 2153 calories per day with an insulin load of 145g/day and with 27% 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 Thomas’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
Thomas 27% 145 33

daily nutrient score

The chart below shows a comparison of the nutrient density of Thomas’s food log based on the harder to find 50% of the essential nutrients. Thomas’s most nutrient dense day is December 11 2018 while his least nutrient-dense day is December 16 2018.

best and worst days

Thomas’s food diary for the best and worst days are shown below for comparison. Thomas 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)
Beef liver 401
Beef, Top Sirloin, Steak, Separable Lean and Fat, Trimmed to 0" Fat, All Grades, Cooked, Broiled 180
Broccoli, Cooked from Frozen 37
Venison or Deer, Ground 106
Pork Roast, Shoulder, Fresh, Visible Fat Eaten 76
Eggs, Cooked 310
Heinz, ketchup, organic 20
Heinz, Ketchup 20
Salmon, Sockeye, Red, Cooked 310
Cauliflower, Cooked from Frozen 28
Brussels Sprouts, Cooked from Frozen 95
Raspberries, Frozen, Unsweetened 44
Blueberries, Frozen, Unsweetened 43
Blackberries, Frozen, Unsweetened 36

Worst Day

food name energy (kcal)
Bacon, Pork 112
Onion, White, Yellow or Red, Raw 11
Spinach, Raw 4
Jalapeno Peppers, Raw 9
Eggs, Cooked 155
Ground Pork 188
Monterey Jack Cheese, Natural 74
Roast Beef, Chuck, Visible Fat Eaten 776
Cauliflower, Cooked from Frozen 18
Beef, rib eye roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted 927
Broccoli, Cooked from Frozen 62
Blueberries, Frozen, Unsweetened 43
Raspberries, Frozen, Unsweetened 44
Blackberries, Frozen, Unsweetened 36

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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