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
1.4
Zinc : Copper
11.3
Potassium : Sodium
0.8
Calcium : Magnesium
1.9
Iron : Copper
6.8
Calcium : Phosphorus
0.5

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
Manganese 41%
Thiamin (B1) 42%
Iron 43%
Calcium 49%
Vitamin E 61%
Potassium 64%
Folate 69%
Magnesium 71%
Sodium 75%
Phosphorus 77%
Panto Acid (B5) 82%
Vitamin B6 104%
Riboflavin (B2) 117%
Cystine 294%
Vitamin C 371%
Vitamin D 335%
Vitamin A 305%
Selenium 142%
Copper 141%
Zinc 197%

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 -120.4 1.51 22%
whole egg 463.5 1.43 30%
sweetbread -451.5 3.18 12%
lamb brains -102.0 1.54 27%
egg yolk -273.7 2.75 18%
lamb liver 1700.9 1.68 48%
pork stomach, cooked -172.2 1.57 32%
beef tripe -226.7 0.94 38%
ground beef, 80/20 -1.7 2.70 31%
lamb kidney 1089.3 1.12 52%
veal liver 1976.4 1.92 55%
lamb (lean) 321.6 1.44 43%
turkey liver 1040.8 1.89 47%
beef rib eye steak -210.4 2.48 33%
chicken liver 1041.5 1.72 50%
pork ribs -1042.9 3.61 18%
ground turkey -450.0 2.58 30%
ground beef -528.1 2.48 30%
pork loin 208.6 1.93 41%
t-bone steak -723.6 2.94 26%
pork ribs 120.0 2.16 39%
lamb sweetbread -16.6 1.44 43%
lamb leg -491.0 2.58 31%
roast pork 116.4 1.99 41%
pork liver 1823.5 1.65 59%
rotisserie chicken thigh w. skin -743.0 2.26 31%
flank, steak -370.4 2.63 33%
prok ears -802.3 1.66 35%
beef liver 1850.5 1.75 60%
beef loin -568.5 2.78 30%
beef tenderloin steak -434.9 2.62 32%
roast beef -148.6 2.19 38%
beef rib, eye -451.4 2.65 32%
beef tenderloin steak -515.7 2.73 31%
ground beef 70/30 -591.5 2.70 30%
beef rib, small end -490.8 2.78 31%
beef loin, top loin -356.7 2.50 34%
ground beef 70/30 -673.2 2.77 30%
lamb heart 446.5 1.61 48%
beef kidney 839.4 1.57 52%
lamb rib -1226.0 3.61 19%
ground beef, 75/25 -600.9 2.77 31%
sirloin steak -325.2 2.43 36%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2511.7 1.43 47%
mackerel 36.2 3.05 14%
caviar 363.8 2.64 33%
herring -2.0 2.17 36%
sardine 88.3 2.08 38%
trout 286.4 1.68 45%
mollusks conch 910.9 1.30 54%
salmon 836.9 1.56 52%

Plant based foods

food name nutrient density energy density insulin load
endive 55.8 0.17 7%
olives -13.5 1.45 3%
alfalfa 82.9 0.23 19%
escarole 240.5 0.19 24%
chicory greens 101.5 0.23 23%
avocado -807.6 1.60 8%
blackberries 126.3 0.43 27%
coriander 16.7 0.23 30%
raspberries 27.1 0.52 30%
banana pepper 303.0 0.27 36%
beet greens 128.9 0.22 35%
eggplant 51.2 0.25 35%
collards 345.5 0.33 37%
mustard greens 225.5 0.27 36%
jalapeno peppers 285.2 0.27 37%
sauerkraut 153.9 0.19 39%
red peppers 361.9 0.31 40%
zucchini 205.3 0.17 40%
cucumber 87.6 0.12 40%
pickles 87.6 0.12 40%
sunflower seeds 1110.2 5.46 15%
turnip greens 626.1 0.29 44%
chayote 127.2 0.24 41%
spinach 885.6 0.23 49%
radishes 85.0 0.16 43%
edamame 521.5 1.21 41%
summer squash 180.4 0.19 45%
coconut meat -1438.3 3.54 10%
arugula 33.8 0.25 45%
parsley 313.3 0.36 48%
asparagus 360.2 0.22 50%
artichokes 413.2 0.47 49%
flax seed -281.2 5.34 12%
brussel sprouts 340.8 0.42 50%
celery 183.0 0.18 50%
cauliflower 224.3 0.25 50%
lettuce 75.9 0.15 50%
okra 170.8 0.22 50%
broccoli 285.4 0.35 50%
coconut milk -2825.3 2.30 9%
chives 13.2 0.30 48%
strawberries 30.5 0.32 49%
chard 116.1 0.19 51%
turnips 99.4 0.21 51%
soybeans (sprouted) 317.5 0.81 49%
chinese cabbage 329.0 0.12 54%
portabella mushrooms 436.0 0.29 55%
brazil nuts -70.1 6.59 9%

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 November 19 2019 while her least nutrient-dense day is November 11 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