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
1.5
Zinc : Copper
13.5
Potassium : Sodium
0.8
Calcium : Magnesium
1.9
Iron : Copper
11.9
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
Calcium 95%
Iron 101%
Manganese 118%
Vitamin E 121%
Potassium 129%
Magnesium 133%
Phosphorus 133%
Thiamin (B1) 134%
Panto Acid (B5) 139%
Folate 144%
Sodium 161%
Vitamin D 166%
Copper 191%
Cystine 418%
Vitamin B-12 444%
Vitamin B-6 243%
Niacin (B3) 224%
Riboflavin (B2) 208%
Selenium 326%
Zinc 319%

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 51.7 1.51 22%
whole egg 385.6 1.43 30%
lamb brains 97.5 1.54 27%
sweetbread -430.6 3.18 12%
egg yolk -423.1 2.75 18%
lamb liver 1760.5 1.68 48%
pork stomach, cooked -172.8 1.57 32%
lamb (lean) 869.7 1.44 43%
beef tripe -194.5 0.94 38%
pork loin 610.2 1.93 41%
lamb kidney 1225.9 1.12 52%
ground beef, 80/20 -1.1 2.70 31%
turkey liver 1125.9 1.89 47%
veal liver 2045.1 1.92 55%
beef rib eye steak -136.7 2.48 33%
ground turkey -321.5 2.58 30%
pork ribs 351.0 2.16 39%
pork ribs -958.5 3.61 18%
ground beef -448.6 2.48 30%
chicken liver 1028.3 1.72 50%
roast pork 249.6 1.99 41%
lamb leg -382.0 2.58 31%
t-bone steak -687.0 2.94 26%
rotisserie chicken thigh w. skin -640.3 2.26 31%
lamb sweetbread 22.5 1.44 43%
beef loin -455.6 2.78 30%
beef tenderloin steak -326.0 2.62 32%
beef rib, eye -337.7 2.65 32%
pork chops 1377.1 1.74 54%
beef tenderloin steak -401.8 2.73 31%
beef liver 1963.3 1.75 60%
rotisserie chicken back -691.6 2.12 32%
beef kidney 1010.1 1.57 52%
beef rib, small end -379.2 2.78 31%
roast beef -72.3 2.19 38%
beef loin, top loin -246.7 2.50 34%
flank, steak -336.3 2.63 33%
ground beef 70/30 -515.7 2.70 30%
lamb rib -1102.4 3.61 19%
ground beef 70/30 -596.7 2.77 30%
lamb heart 532.8 1.61 48%
sirloin steak -212.0 2.43 36%
prok ears -844.1 1.66 35%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 3074.9 1.43 47%
mackerel 88.8 3.05 14%
caviar 388.0 2.64 33%
sardine 429.8 2.08 38%
herring 78.9 2.17 36%
salmon 1316.5 1.56 52%
trout 446.1 1.68 45%
mollusks conch 1067.5 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
endive 47.2 0.17 7%
olives -13.4 1.45 3%
alfalfa 74.4 0.23 19%
escarole 200.1 0.19 24%
chicory greens 89.7 0.23 23%
avocado -783.4 1.60 8%
blackberries 104.7 0.43 27%
coriander 13.9 0.23 30%
raspberries 2.0 0.52 30%
beet greens 104.8 0.22 35%
banana pepper 247.5 0.27 36%
eggplant 56.9 0.25 35%
mustard greens 164.7 0.27 36%
collards 250.8 0.33 37%
jalapeno peppers 167.0 0.27 37%
sauerkraut 101.8 0.19 39%
pickles 111.0 0.12 40%
cucumber 111.0 0.12 40%
sunflower seeds 1161.2 5.46 15%
zucchini 185.5 0.17 40%
red peppers 209.4 0.31 40%
chayote 128.1 0.24 41%
turnip greens 489.1 0.29 44%
spinach 780.7 0.23 49%
radishes 77.3 0.16 43%
edamame 442.4 1.21 41%
summer squash 159.6 0.19 45%
arugula 27.7 0.25 45%
coconut meat -1505.3 3.54 10%
asparagus 333.6 0.22 50%
parsley 217.7 0.36 48%
artichokes 387.5 0.47 49%
celery 178.3 0.18 50%
flax seed -346.0 5.34 12%
okra 193.2 0.22 50%
brussel sprouts 263.5 0.42 50%
lettuce 57.3 0.15 50%
cauliflower 188.1 0.25 50%
chives 9.4 0.30 48%
broccoli 225.4 0.35 50%
coconut milk -2936.0 2.30 9%
strawberries -39.9 0.32 49%
turnips 78.4 0.21 51%
chard 84.4 0.19 51%
soybeans (sprouted) 309.5 0.81 49%
portabella mushrooms 511.0 0.29 55%
chinese cabbage 254.7 0.12 54%
brazil nuts -90.3 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) 60 155
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 June 25 2019 while her least nutrient-dense day is June 22 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