Nutrition Fingerprint

recommended approach

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

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

supplements

The supplements listed below will provide Marty 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
2.0
Zinc : Copper
18.8
Potassium : Sodium
1.2
Calcium : Magnesium
2.9
Iron : Copper
6.5
Calcium : Phosphorus
0.8

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Marty’s current diet is not providing in large quantities. The table below shows the nutrients that Marty 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
Sodium 81%
Potassium 104%
Vitamin D 106%
Manganese 115%
Magnesium 123%
Vitamin E 154%
Calcium 175%
Phosphorus 181%
Folate 185%

optimal foods for you

The foods listed below will provide Marty 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
basil 9.8 0.23 47%
spinach 9.8 0.23 49%
chicory greens 8.6 0.23 23%
coriander 8.6 0.23 30%
endive 8.2 0.17 7%
amaranth leaves 7.8 0.21 86%
watercress 7.3 0.11 65%
asparagus 7.2 0.22 50%
escarole 7.1 0.19 24%
dill (fresh) 7.2 0.43 59%
arugula 7.1 0.25 45%
chard 7.1 0.19 51%
lettuce 7.0 0.15 50%
beet greens 6.9 0.22 35%
radicchio 6.9 0.23 68%
turnip greens 6.9 0.29 44%
parsley 6.9 0.36 48%
broccoli 6.7 0.35 50%
chinese cabbage 6.4 0.12 54%
chives 6.3 0.30 48%
seaweed (laver) 6.3 0.35 80%
seaweed (wakame) 6.2 0.45 79%
mustard greens 6.0 0.27 36%
celery 5.6 0.18 50%
okra 5.6 0.22 50%
zucchini 5.3 0.17 40%
onions 5.2 0.32 65%
kale 5.1 0.28 60%
banana pepper 5.1 0.27 36%
butternut squash 5.0 0.45 75%
summer squash 4.8 0.19 45%
seaweed (kelp) 4.9 0.43 77%
cauliflower 4.7 0.25 50%
cloves 5.9 2.74 35%
pumpkin 4.6 0.20 76%
red peppers 4.7 0.31 40%
winter squash 4.6 0.40 69%
snap beans 4.4 0.15 58%
yeast extract spread 5.3 1.85 59%
lemongrass 4.8 0.99 93%
tarragon 5.7 2.95 62%
artichokes 4.4 0.47 49%
sauerkraut 4.2 0.19 39%
mollusks conch 4.7 1.30 54%
brussel sprouts 4.2 0.42 50%
cabbage 4.0 0.23 55%
thyme 5.2 2.76 34%
eggplant 3.9 0.25 35%
beets 4.0 0.43 70%
wheat bran 4.9 2.16 38%
radishes 3.8 0.16 43%
jalapeno peppers 3.7 0.27 37%
rhubarb 3.6 0.21 55%
collards 3.7 0.33 37%
coconut water 3.4 0.19 66%
curry powder 4.9 3.25 13%
mung beans 3.4 0.19 74%
paprika 4.5 2.82 27%
alfalfa 3.3 0.23 19%
turmeric 4.7 3.12 61%
red cabbage 3.3 0.29 55%
blackberries 3.3 0.43 27%
pinto beans 3.2 0.22 83%
saffron 4.6 3.10 75%
portabella mushrooms 3.2 0.29 55%
spirulina 3.1 0.26 70%
marjoram 4.3 2.71 31%
cucumber 3.0 0.12 40%
pickles 3.0 0.12 40%
fish roe 3.6 1.43 47%
white mushroom 2.9 0.22 65%
sage 4.3 3.15 26%
shiitake mushroom 2.9 0.39 58%
edamame 3.3 1.21 41%
turnips 2.6 0.21 51%
mussel 2.9 0.86 63%
chayote 2.6 0.24 41%
pepper 3.6 2.51 57%
peas 2.5 0.42 65%
soybeans (sprouted) 2.6 0.81 49%
carrots 2.4 0.41 64%
boysenberries 2.4 0.50 54%
leeks 2.3 0.61 83%
strawberries 2.1 0.32 49%
halibut 2.4 1.11 66%
celeriac 1.9 0.42 72%
kiwifruit 2.0 0.61 55%
rockfish 2.2 1.09 66%
raspberries 2.0 0.52 30%
mulberries 1.9 0.43 74%
crab 2.0 0.83 71%
kefir (low fat) 1.8 0.41 64%
crayfish 2.0 0.82 67%
trout 2.3 1.68 45%
flounder 1.9 0.86 57%
oat bran 2.7 2.46 65%
cantaloupe 1.6 0.34 70%
sturgeon 2.0 1.35 49%
pollock 1.9 1.11 69%
cowpeas 1.8 1.16 69%

macronutrients

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

protein

Marty’s protein intake is 2.4g/kg LBM or 182g/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 Marty’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 30
RDI/sedentary ~11% 0.8 60
typical ~16% 1.2 90
minimum nutrient optimiser ~24% 1.8 136
Marty 47% 2.42 182

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. Marty’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) 136 247
fat (g) 30 135
carbs (g) 0 143
energy (calories) 1582 1869

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

Marty’s food diary indicates he is eating 1570 calories per day with an insulin load of 157g/day and with 40% 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 Marty’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
Marty 40% 157 55

daily nutrient score

The chart below shows a comparison of the nutrient density of Marty’s food log based on the harder to find 50% of the essential nutrients. Marty’s most nutrient dense day is February 06 2018 while his least nutrient-dense day is February 10 2018.

best and worst days

Marty’s food diary for the best and worst days are shown below for comparison. Marty 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)
Monster Energy, Zero Ultra 10
potassium caramel coffee 23
Egg Whites Only, Cooked 78
Mackerel, Canned, Drained 125
Oyster, Canned, Drained 54
Red Star, Nutritional Yeast 56
Spinach, Cooked from Frozen 85
protein & glutamine coffee 206
Moni's busting with nutrients quiche 246

Worst Day

food name energy (kcal)
potassium caramel coffee 12
Carrots, Raw 75
whey protein (2 scoops) and coconut water 594
Grapes, Fresh 104
Peanuts, Dry Roasted, Salted 166
Cheddar Cheese, Natural 170
Sausage, Pork, Fresh 179
Chicken with Curry Sauce 224

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes