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 nutrient dense maintenance 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
1.5
Zinc : Copper
9.0
Potassium : Sodium
1.9
Calcium : Magnesium
1.4
Iron : Copper
12.7
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: female infertility, low testosterone.

nutrient % DRI prioritize
Calcium 111%
Vitamin E 121%
Iron 128%
Phosphorus 184%
Copper 201%
Sodium 205%
Zinc 205%
Folate 254%
Potassium 274%
Selenium 346%
Magnesium 328%

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 maintenance . 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 75.5 3.18 12%
veal liver 717.9 1.92 55%
egg yolk -116.3 2.75 18%
turkey liver 433.7 1.89 47%
ground beef, 80/20 -0.9 2.70 31%
lamb -1210.1 6.39 5%
beef liver 575.9 1.75 60%
beef rib eye steak -38.0 2.48 33%
lamb liver 357.1 1.68 48%
beef brains -40.0 1.51 22%
lamb (lean) 299.6 1.44 43%
rib eye fillet 208.5 1.99 45%
pork liver 501.9 1.65 59%
pork ribs -579.2 3.61 18%
chicken liver 323.6 1.72 50%
lamb rib -560.4 3.61 19%
flank, steak -162.7 2.63 33%
chicken breast breaded -68.8 2.63 39%
lamb brains -38.8 1.54 27%
ground turkey -206.0 2.58 30%
beef brisket -78.2 2.44 37%
beef rib, small end -248.5 2.78 31%
beef brisket, flat half -267.1 2.89 32%
beef brisket, flat half -304.8 2.98 31%
pork stomach, cooked 10.3 1.57 32%
beef brisket -230.7 2.80 33%
beef loin -277.0 2.78 30%
ground beef, 75/25 -268.0 2.77 31%
whole egg -4.4 1.43 30%
beef tenderloin steak -262.7 2.73 31%
beef tenderloin steak -216.3 2.62 32%
beef rib, eye -227.8 2.65 32%
lamb leg -228.1 2.58 31%
beef shortribs -270.5 2.95 33%
ground beef 70/30 -267.1 2.70 30%
ground beef 70/30 -297.1 2.77 30%
ground beef -224.0 2.48 30%
t-bone steak -392.0 2.94 26%
beef kidney 297.4 1.57 52%
beef loin, top loin -185.4 2.50 34%
chicken patty, uncooked -305.1 2.92 32%
beef roast 180.3 1.78 48%
sirloin steak -165.2 2.43 36%
chicken patty, cooked -297.4 2.87 34%
roast beef -100.4 2.19 38%
pork ribs -71.2 2.16 39%
roast pork -30.9 1.99 41%
pork chops 221.0 1.74 54%
lamb chop -129.5 2.34 42%
chuck steak 100.5 1.94 51%
turkey heart 66.7 1.74 47%
rotisserie chicken drumstick -142.2 2.06 39%
lamb kidney 259.0 1.12 52%
rotisserie chicken thigh w. skin -319.8 2.26 31%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1029.1 1.43 47%
mollusks conch 1104.3 1.30 54%
mackerel 6.6 3.05 14%
caviar 166.5 2.64 33%
welk 875.8 2.75 82%
sardine 109.2 2.08 38%
herring 15.1 2.17 36%
anchovy 95.6 2.10 44%
crab 761.1 0.83 71%
lobster 736.6 0.89 71%
cod 222.3 2.90 71%
octopus 490.9 1.64 71%
trout 35.0 1.68 45%

Plant based foods

food name nutrient density energy density insulin load
brazil nuts 2262.3 6.59 9%
sunflower seeds 2045.0 5.46 15%
almond butter 1711.5 6.14 16%
almonds 1192.1 6.07 15%
pumpkin seeds 955.8 5.59 19%
flax seed 391.7 5.34 12%
hazelnuts 19.4 6.29 10%
sesame seeds -19.7 6.31 10%
sesame butter 170.8 5.86 21%
pili nuts -413.0 7.19 7%
pine nuts -400.6 6.73 11%
cashews -150.3 5.80 26%
olives -5.2 1.45 3%
walnuts -847.3 6.19 13%
butternuts -794.0 6.12 17%
peanuts -772.7 5.99 18%
avocado -80.4 1.60 8%
edamame 533.9 1.21 41%
coconut meat -578.8 3.54 10%
pistachio nuts -840.7 5.69 22%
endive 30.0 0.17 7%
pecans -1418.6 6.91 6%
coconut -518.6 4.43 34%
blackberries 137.2 0.43 27%
escarole 137.9 0.19 24%
alfalfa 47.2 0.23 19%
chicory greens 57.3 0.23 23%
spinach 444.4 0.23 49%
turnip greens 350.8 0.29 44%
raspberries 40.4 0.52 30%
artichokes 359.9 0.47 49%

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) 15 100
carbs (g) 0 50
energy (calories) 1350

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 September 20 2020 while her least nutrient-dense day is September 23 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