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
1.1
Zinc : Copper
7.8
Potassium : Sodium
1.3
Calcium : Magnesium
1.4
Iron : Copper
11.2
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 71%
Vitamin E 79%
Manganese 82%
Calcium 102%
Sodium 132%
Zinc 137%
Folate 139%
Copper 143%
Phosphorus 145%
Potassium 189%
Magnesium 198%
Selenium 284%
Cystine 463%
Vitamin A 367%

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 -104.0 1.51 22%
sweetbread -72.8 3.18 12%
whole egg 327.0 1.43 30%
lamb brains -71.4 1.54 27%
egg yolk -388.2 2.75 18%
pork stomach, cooked -54.3 1.57 32%
beef tripe -88.0 0.94 38%
lamb (lean) 534.2 1.44 43%
ground beef, 80/20 -1.2 2.70 31%
lamb liver 806.4 1.68 48%
beef rib eye steak -95.4 2.48 33%
turkey liver 691.7 1.89 47%
ground turkey -293.5 2.58 30%
ground beef -330.8 2.48 30%
veal liver 1265.8 1.92 55%
lamb sweetbread 94.4 1.44 43%
lamb leg -285.1 2.58 31%
rotisserie chicken back -457.7 2.12 32%
rotisserie chicken thigh w. skin -468.1 2.26 31%
beef loin -326.0 2.78 30%
beef tenderloin steak -243.3 2.62 32%
beef rib, eye -249.6 2.65 32%
beef tenderloin steak -300.2 2.73 31%
flank, steak -233.6 2.63 33%
t-bone steak -575.0 2.94 26%
beef loin, top loin -183.9 2.50 34%
beef rib, small end -280.7 2.78 31%
roast beef -69.9 2.19 38%
pork ribs -881.1 3.61 18%
ground beef 70/30 -380.2 2.70 30%
prok ears -569.0 1.66 35%
ground beef 70/30 -426.2 2.77 30%
sirloin steak -145.4 2.43 36%
chicken liver 546.6 1.72 50%
rib eye fillet 311.5 1.99 45%
pork loin -1.2 1.93 41%
roast pork 0.7 1.99 41%
lamb rib -830.0 3.61 19%
beef brisket -104.5 2.44 37%
ground beef, 75/25 -386.7 2.77 31%
pork ribs -43.3 2.16 39%
lamb kidney 392.0 1.12 52%

Seafood based foods

food name nutrient density energy density insulin load
mackerel -11.3 3.05 14%
fish roe 1570.8 1.43 47%
caviar 245.6 2.64 33%
mollusks conch 1089.5 1.30 54%
sardine 247.5 2.08 38%
herring 13.7 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 41.1 0.17 7%
olives -6.2 1.45 3%
alfalfa 51.2 0.23 19%
escarole 183.2 0.19 24%
chicory greens 82.1 0.23 23%
avocado -606.8 1.60 8%
blackberries 149.5 0.43 27%
sunflower seeds 1456.8 5.46 15%
coriander 12.1 0.23 30%
raspberries 40.2 0.52 30%
collards 347.3 0.33 37%
beet greens 93.0 0.22 35%
eggplant 41.4 0.25 35%
banana pepper 150.3 0.27 36%
brazil nuts 1219.6 6.59 9%
mustard greens 163.5 0.27 36%
jalapeno peppers 162.1 0.27 37%
turnip greens 586.6 0.29 44%
sauerkraut 95.7 0.19 39%
cucumber 71.3 0.12 40%
pickles 71.3 0.12 40%
red peppers 205.0 0.31 40%
zucchini 122.2 0.17 40%
spinach 691.4 0.23 49%
chayote 91.5 0.24 41%
edamame 532.6 1.21 41%
radishes 68.5 0.16 43%
summer squash 125.0 0.19 45%
coconut meat -1025.5 3.54 10%
arugula 29.3 0.25 45%
parsley 233.1 0.36 48%
artichokes 362.2 0.47 49%
asparagus 265.0 0.22 50%
celery 149.6 0.18 50%
flax seed -220.0 5.34 12%
brussel sprouts 194.2 0.42 50%
okra 129.6 0.22 50%
lettuce 52.3 0.15 50%
coconut milk -1960.6 2.30 9%
broccoli 198.9 0.35 50%
chives 9.8 0.30 48%
cauliflower 115.4 0.25 50%
soybeans (sprouted) 275.5 0.81 49%
strawberries -5.4 0.32 49%
chard 88.1 0.19 51%
turnips 61.5 0.21 51%
almonds 238.8 6.07 15%
chinese cabbage 226.9 0.12 54%
pumpkin seeds 283.9 5.59 19%
hazelnuts -125.0 6.29 10%
portabella mushrooms 236.0 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) 55 150
fat (g) 15 80
carbs (g) 0 55
energy (calories) 1150

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 August 01 2019 while her least nutrient-dense day is August 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)
Salmon, Pink, Canned, Drained 248
Chicken Breast, Skin Removed Before Cooking 346
Coffee, Prepared From Grounds 5
Raspberries, Frozen, Unsweetened 31
Watercress, Raw 9
Parsley, Fresh 29
Coriander Leaf, Fresh 3
Sunflower Seeds, Raw 88
Hemp Seeds, Unhulled 53
Spirulina, Dried 12
Queen, Organic Vanilla Bean Paste 11
Coconut Milk, Plain or Original, Fortified, Unsweetened 16
Great Lakes Gelatin, Collagen Hydrolysate 43
Black Pepper, Ground 4
Pumpkin, Cooked from Fresh 20
Dill Pickles 7
Garlic, Cooked 3
Coconut Milk, Plain or Original, Fortified, Unsweetened 16
Mushrooms, Cooked from Fresh 24
Dill Weed, Fresh 10
Bragg, Nutritional Yeast Seasoning 8
Coriander Leaf, Fresh 2
Pure Bone Broth, Chicken Bone Broth 8
Paprika 6
Butter, Salted 50
Goat Cheese, Hard 90
Source Naturals, Magnesium Malate 10

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