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).

supplements

The supplements listed below will provide Lilly 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 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
2.1
Zinc : Copper
9.1
Potassium : Sodium
1.8
Calcium : Magnesium
1.4
Iron : Copper
11.8
Calcium : Phosphorus
0.8

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.

nutrient % DRI prioritize
Iron 106%
Sodium 140%
Calcium 149%
Vitamin E 156%
Phosphorus 160%
Manganese 162%
Copper 202%
Zinc 227%
Potassium 270%
Selenium 286%
Folate 299%
Magnesium 300%

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
sweetbread 50.3 3.18 12%
beef brains -51.2 1.51 22%
lamb brains -50.5 1.54 27%
whole egg -34.4 1.43 30%
egg yolk -170.8 2.75 18%
pork stomach, cooked -0.4 1.57 32%
beef tripe -84.5 0.94 38%
lamb (lean) 242.8 1.44 43%
ground beef, 80/20 -1.1 2.70 31%
beef rib eye steak -38.0 2.48 33%
turkey liver 428.7 1.89 47%
ground beef -243.1 2.48 30%
ground turkey -226.3 2.58 30%
lamb liver 351.1 1.68 48%
lamb sweetbread -11.1 1.44 43%
rotisserie chicken back -323.6 2.12 32%
lamb leg -247.7 2.58 31%
rotisserie chicken thigh w. skin -340.0 2.26 31%
flank, steak -182.9 2.63 33%
pork ribs -607.8 3.61 18%
rib eye fillet 208.5 1.99 45%
t-bone steak -415.0 2.94 26%
veal liver 708.9 1.92 55%
ground beef 70/30 -287.9 2.70 30%
ground beef 70/30 -318.4 2.77 30%
beef loin -298.4 2.78 30%
beef tenderloin steak -236.4 2.62 32%
chicken liver 320.6 1.72 50%
beef rib, eye -248.1 2.65 32%
roast beef -116.2 2.19 38%
beef tenderloin steak -283.7 2.73 31%
lamb kidney 252.2 1.12 52%
beef brisket -96.7 2.44 37%
lamb rib -588.4 3.61 19%
ground beef, 75/25 -289.3 2.77 31%
beef loin, top loin -204.6 2.50 34%
beef rib, small end -269.9 2.78 31%
roast pork -46.5 1.99 41%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 6.6 3.05 14%
fish roe 997.2 1.43 47%
mollusks conch 1104.3 1.30 54%
caviar 159.5 2.64 33%
sardine 94.0 2.08 38%
herring 11.9 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
brazil nuts 2216.2 6.59 9%
endive 31.8 0.17 7%
sunflower seeds 2043.5 5.46 15%
olives -5.2 1.45 3%
alfalfa 48.1 0.23 19%
avocado -104.0 1.60 8%
almond butter 1693.9 6.14 16%
escarole 145.5 0.19 24%
chicory greens 59.4 0.23 23%
blackberries 151.6 0.43 27%
almonds 1195.1 6.07 15%
coriander 9.2 0.23 30%
raspberries 52.4 0.52 30%
banana pepper 149.2 0.27 36%
pumpkin seeds 1032.3 5.59 19%
eggplant 66.4 0.25 35%
beet greens 63.2 0.22 35%
mustard greens 104.8 0.27 36%
jalapeno peppers 138.0 0.27 37%
collards 142.7 0.33 37%
edamame 553.9 1.21 41%
sauerkraut 106.5 0.19 39%
flax seed 406.3 5.34 12%
turnip greens 365.6 0.29 44%
zucchini 126.1 0.17 40%
red peppers 161.2 0.31 40%
cucumber 50.7 0.12 40%
pickles 50.7 0.12 40%
chayote 98.5 0.24 41%
spinach 483.0 0.23 49%
radishes 71.9 0.16 43%
summer squash 135.6 0.19 45%
coconut meat -576.8 3.54 10%
coconut milk -1068.1 2.30 9%
artichokes 362.6 0.47 49%
arugula 19.2 0.25 45%
asparagus 227.9 0.22 50%
parsley 170.4 0.36 48%
brussel sprouts 217.4 0.42 50%
celery 143.1 0.18 50%
broccoli 176.4 0.35 50%
okra 107.2 0.22 50%
cauliflower 123.8 0.25 50%
hazelnuts 90.8 6.29 10%
soybeans (sprouted) 250.1 0.81 49%
strawberries 59.7 0.32 49%
lettuce 35.3 0.15 50%
chives 6.7 0.30 48%
turnips 76.7 0.21 51%
chard 65.3 0.19 51%
portabella mushrooms 268.0 0.29 55%
chinese cabbage 126.9 0.12 54%
sesame seeds -59.1 6.31 10%
coconut cream -1126.9 3.30 8%
snap beans 287.6 0.15 58%
gooseberries -18.0 0.44 52%

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) 65 150
fat (g) 15 90
carbs (g) 0 60
energy (calories) 1300

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 October 04 2019 while her least nutrient-dense day is October 06 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