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
4.1
Zinc : Copper
8.6
Potassium : Sodium
1.0
Calcium : Magnesium
1.9
Iron : Copper
8.0
Calcium : Phosphorus
0.4

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 80%
Calcium 83%
Iron 87%
Vitamin E 102%
Folate 103%
Magnesium 118%
Sodium 122%
Thiamin (B1) 122%
Potassium 133%
Phosphorus 158%
Panto Acid (B5) 173%
Vitamin D 180%
Riboflavin (B2) 196%
Omega-3 238%
Vitamin B-6 235%
Vitamin A 365%
Selenium 335%
Copper 246%
Zinc 260%

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 138.8 1.51 22%
lamb brains 101.8 1.54 27%
egg yolk 34.3 2.75 18%
sweetbread -373.8 3.18 12%
whole egg 140.9 1.43 30%
lamb liver 1800.6 1.68 48%
pork stomach, cooked -176.7 1.57 32%
beef tripe -230.2 0.94 38%
lamb kidney 1079.5 1.12 52%
turkey liver 969.9 1.89 47%
ground beef, 80/20 -2.0 2.70 31%
veal liver 1678.9 1.92 55%
chicken liver 898.5 1.72 50%
beef kidney 1008.1 1.57 52%
ground turkey -356.3 2.58 30%
pork ribs -871.9 3.61 18%
pork liver 1559.0 1.65 59%
beef rib eye steak -259.8 2.48 33%
beef liver 1571.4 1.75 60%
ground beef -542.5 2.48 30%
t-bone steak -666.3 2.94 26%
lamb sweetbread -112.1 1.44 43%
roast pork 9.3 1.99 41%
lamb heart 355.8 1.61 48%
pork loin -52.5 1.93 41%
pork ribs -68.6 2.16 39%
lamb leg -568.3 2.58 31%
rotisserie chicken thigh w. skin -726.7 2.26 31%
flank, steak -439.1 2.63 33%
prok ears -785.6 1.66 35%
ground beef 70/30 -607.8 2.70 30%
ground beef 70/30 -658.3 2.77 30%
roast beef -279.1 2.19 38%
beef tenderloin steak -540.4 2.62 32%
beef loin -662.9 2.78 30%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2524.2 1.43 47%
mackerel 144.4 3.05 14%
caviar 452.3 2.64 33%
sardine 409.6 2.08 38%
herring 62.3 2.17 36%
salmon 1046.1 1.56 52%
mollusks conch 979.9 1.30 54%
trout 432.4 1.68 45%
anchovy 165.8 2.10 44%

Plant based foods

food name nutrient density energy density insulin load
endive 56.4 0.17 7%
olives -13.9 1.45 3%
alfalfa 79.6 0.23 19%
avocado -353.6 1.60 8%
escarole 249.9 0.19 24%
chicory greens 96.2 0.23 23%
blackberries 100.4 0.43 27%
coriander 15.8 0.23 30%
raspberries -0.2 0.52 30%
beet greens 120.6 0.22 35%
banana pepper 233.4 0.27 36%
sunflower seeds 1333.0 5.46 15%
collards 341.0 0.33 37%
eggplant 67.9 0.25 35%
jalapeno peppers 289.4 0.27 37%
mustard greens 193.0 0.27 36%
sauerkraut 156.1 0.19 39%
zucchini 240.6 0.17 40%
red peppers 294.9 0.31 40%
pickles 100.4 0.12 40%
cucumber 100.4 0.12 40%
edamame 809.2 1.21 41%
turnip greens 570.1 0.29 44%
spinach 834.2 0.23 49%
chayote 114.9 0.24 41%
radishes 80.0 0.16 43%
summer squash 207.7 0.19 45%
flax seed 61.3 5.34 12%
brazil nuts 532.8 6.59 9%
coconut meat -1146.8 3.54 10%
arugula 32.2 0.25 45%
parsley 282.1 0.36 48%
asparagus 335.5 0.22 50%
artichokes 391.8 0.47 49%
brussel sprouts 319.1 0.42 50%
celery 199.7 0.18 50%
cauliflower 196.8 0.25 50%
okra 163.1 0.22 50%
lettuce 72.1 0.15 50%
coconut milk -2243.4 2.30 9%
broccoli 247.0 0.35 50%
chives 11.7 0.30 48%
turnips 115.6 0.21 51%
strawberries 10.7 0.32 49%
chard 106.2 0.19 51%
chinese cabbage 277.3 0.12 54%
soybeans (sprouted) 266.5 0.81 49%
portabella mushrooms 448.4 0.29 55%
hazelnuts -214.9 6.29 10%
snap beans 433.3 0.15 58%
pumpkin seeds 45.1 5.59 19%
gooseberries -62.9 0.44 52%
red cabbage 103.0 0.29 55%
rhubarb 49.0 0.21 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) 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 January 27 2020 while her least nutrient-dense day is January 20 2020.

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