Nutrition Fingerprint

recommended approach

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

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

nutrient ratios

The graphs below show the key micronutrient ratios in your diet. The Nutrient Optimiser uses the micronutrient ratios as a safety check to make sure that you’re emphasising foods or meals that might worsen these micronutrient imbalances. For more details about micronutrient ratios check out article.

Omega-6 : Omega-3
1.0
Zinc : Copper
6.3
Potassium : Sodium
1.0
Calcium : Magnesium
2.0
Iron : Copper
9.7
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Lilly’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: inflammation, low testosterone, headaches.

nutrient % DRI prioritize
Iron 72%
Calcium 74%
Vitamin D 91%
Manganese 95%
Magnesium 102%
Phosphorus 108%
Sodium 116%
Vitamin E 124%
Potassium 125%
Zinc 131%
Copper 168%
Panto Acid (B5) 171%
Folate 177%
Cystine 364%
Vitamin B-12 338%
Vitamin B-6 311%
Niacin (B3) 207%
Riboflavin (B2) 334%
Selenium 304%

optimal foods for you

The foods listed below will provide Lilly 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).

Animal based foods

food name nutrient density energy density insulin load
beef brains 91.1 1.51 22%
whole egg 475.3 1.43 30%
lamb brains 94.4 1.54 27%
sweetbread -450.1 3.18 12%
egg yolk -315.9 2.75 18%
pork stomach, cooked -160.2 1.57 32%
lamb (lean) 872.2 1.44 43%
lamb liver 1578.6 1.68 48%
beef tripe -181.1 0.94 38%
lamb kidney 1295.1 1.12 52%
ground beef, 80/20 -1.0 2.70 31%
veal liver 2129.5 1.92 55%
turkey liver 1097.2 1.89 47%
beef rib eye steak -108.7 2.48 33%
ground turkey -306.6 2.58 30%
chicken liver 1155.8 1.72 50%
ground beef -402.8 2.48 30%
t-bone steak -623.8 2.94 26%
pork ribs -1093.9 3.61 18%
lamb leg -374.6 2.58 31%
beef liver 2085.7 1.75 60%
pork loin 185.7 1.93 41%
rotisserie chicken thigh w. skin -649.9 2.26 31%
lamb sweetbread 18.5 1.44 43%
beef loin -445.4 2.78 30%
beef tenderloin steak -322.8 2.62 32%
beef rib, eye -325.0 2.65 32%
beef tenderloin steak -391.2 2.73 31%
beef kidney 1047.5 1.57 52%
flank, steak -297.8 2.63 33%
ground beef 70/30 -473.9 2.70 30%
roast beef -40.9 2.19 38%
lamb heart 606.1 1.61 48%
pork liver 1870.8 1.65 59%
beef rib, small end -376.6 2.78 31%
beef loin, top loin -242.4 2.50 34%
pork ribs 73.1 2.16 39%
ground beef 70/30 -564.6 2.77 30%
rotisserie chicken back -727.7 2.12 32%
lamb rib -1104.5 3.61 19%
prok ears -807.7 1.66 35%
ground beef, 75/25 -477.9 2.77 31%
sirloin steak -201.9 2.43 36%
roast pork 46.3 1.99 41%
rib eye fillet 450.6 1.99 45%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2849.1 1.43 47%
mackerel 91.1 3.05 14%
caviar 498.6 2.64 33%
sardine 484.5 2.08 38%
herring 76.2 2.17 36%
salmon 1219.3 1.56 52%
mollusks conch 1088.4 1.30 54%
trout 401.9 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
endive 46.8 0.17 7%
olives -13.6 1.45 3%
alfalfa 76.1 0.23 19%
escarole 202.4 0.19 24%
chicory greens 91.9 0.23 23%
avocado -831.9 1.60 8%
blackberries 119.8 0.43 27%
coriander 15.0 0.23 30%
raspberries 11.3 0.52 30%
beet greens 109.0 0.22 35%
banana pepper 226.0 0.27 36%
eggplant 49.4 0.25 35%
collards 297.4 0.33 37%
mustard greens 181.7 0.27 36%
jalapeno peppers 230.3 0.27 37%
sauerkraut 147.8 0.19 39%
sunflower seeds 1224.5 5.46 15%
pickles 95.4 0.12 40%
cucumber 95.4 0.12 40%
zucchini 177.7 0.17 40%
red peppers 198.2 0.31 40%
turnip greens 572.7 0.29 44%
chayote 121.3 0.24 41%
spinach 812.6 0.23 49%
radishes 84.4 0.16 43%
edamame 433.5 1.21 41%
summer squash 151.9 0.19 45%
coconut meat -1480.1 3.54 10%
arugula 32.0 0.25 45%
parsley 250.7 0.36 48%
asparagus 314.2 0.22 50%
artichokes 413.3 0.47 49%
celery 186.1 0.18 50%
coconut milk -2861.2 2.30 9%
lettuce 58.8 0.15 50%
okra 156.3 0.22 50%
cauliflower 180.4 0.25 50%
chives 10.4 0.30 48%
brussel sprouts 217.8 0.42 50%
broccoli 222.8 0.35 50%
turnips 110.9 0.21 51%
strawberries -35.4 0.32 49%
chard 96.2 0.19 51%
chinese cabbage 283.9 0.12 54%
soybeans (sprouted) 261.1 0.81 49%
portabella mushrooms 488.0 0.29 55%

macronutrients

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

macro targets

While Lilly’s primary focus should be on nutrient density, the table below shows the macro ranges required to achieve a reasonable level of nutrition. These ranges can be entered in Cronometer as a guide.

macros lower limit upper limit
protein (g) 60 160
fat (g) 15 80
carbs (g) 0 55
energy (calories) 1200

Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.

daily nutrient score

The chart below shows a comparison of the nutrient density of Lilly’s food log based on the harder to find 50% of the essential nutrients. Lilly’s most nutrient dense day is April 16 2019 while her least nutrient-dense day is April 18 2019.

best and worst days

Lilly’s food diary for the best and worst days are shown below for comparison. Lilly should try to eat more of the foods towards the top and less of the ones towards the bottom of these tables.

Note: If you don't see worst and best days please upload your servings.csv file from Cronometer. Cronometer API doesn't allow individual foods to be imported.

Best Day

food name energy (kcal)

Worst Day

food name energy (kcal)

diet log analysis

How much protein will maximise satiety?

How much fat will maximise satiety?

Should you eat more or less carbs?

How many net carbs will maximise satiety?

How much fiber will maximise satiety?

What macros contribute the most to you overeating?

How much sugar should you eat to lose weight?

Which days of the week are best/worst for you?

Does water consumption improve weight management?

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes