Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Tiberiu get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of fat loss with a low insulin load diet.

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 Tiberiu’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
10.3
Zinc : Copper
9.6
Potassium : Sodium
0.8
Calcium : Magnesium
2.2
Iron : Copper
9.9
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Tiberiu’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Potassium 84%
Magnesium 93%
Sodium 102%
Calcium 104%
Manganese 112%
Omega-3 150%
Zinc 172%
Folate 176%
Riboflavin (B2) 188%
Phosphorus 197%
Niacin (B3) 232%
Vitamin D 232%
Valine 247%

optimal foods for you

The foods listed below will provide Tiberiu with the nutrients that he is currently not getting in large amounts while also aligning with his 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 123.5 1.51 22%
headcheese -141.6 1.57 20%
lamb brains 147.8 1.54 27%
liver sausage -178.5 3.31 13%
cream cheese -179.1 3.50 11%
whole egg 54.9 1.43 30%
ham -21.0 1.49 29%
liver pate -193.4 3.19 16%
liverwurst -171.2 3.26 16%
feta cheese -74.2 2.64 22%
goat cheese -144.0 2.64 21%
camembert -87.7 3.00 21%
sweetbread -597.8 3.18 12%
frankfurter -417.5 2.90 17%
meatballs -297.1 2.86 19%
brie -108.8 3.34 19%
turkey -43.1 2.21 28%
pork sausage -137.6 3.25 20%
greek yogurt -1.1 0.97 37%
sour cream (light) -543.2 1.36 26%
beef sausage -327.7 3.32 18%
ricotta -457.9 1.74 27%
bratwurst -444.2 3.33 16%
knackwurst -606.9 3.07 16%
bologna -884.5 3.10 11%
lamb liver 841.5 1.68 48%
pork stomach, cooked -219.9 1.57 32%
beef tripe -140.9 0.94 38%
salami -194.3 3.78 18%
blue cheese -111.9 3.53 21%
turkey 1014.0 1.89 50%
lamb (lean) 368.3 1.44 43%
muenster cheese -148.5 3.68 21%
monterey cheese -134.1 3.73 21%
ground beef, 80/20 -0.7 2.70 31%
Poultry salad sandwich spread -137.4 2.00 33%
sour cream -1401.4 1.98 13%
sandwich spread, pork -201.5 2.35 30%
colby -150.0 3.94 21%
ground turkey -119.7 2.58 30%
swiss cheese -97.7 3.93 22%
edam cheese -179.4 3.57 23%
scrapple, pork -61.8 2.13 34%
lamb kidney 601.3 1.12 52%
gouda cheese -186.4 3.56 24%
pork ribs -567.5 3.61 18%
cheddar cheese -231.5 4.10 20%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2052.0 1.43 47%
mackerel 156.8 3.05 14%
salmon 1561.8 1.56 52%
sardine 485.2 2.08 38%
caviar 270.0 2.64 33%
trout 574.0 1.68 45%
herring 79.5 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 22.2 0.17 7%
olives -9.3 1.45 3%
alfalfa 43.9 0.23 19%
escarole 99.2 0.19 24%
chicory greens 37.2 0.23 23%
avocado -384.3 1.60 8%
blackberries 52.5 0.43 27%
corn bran -264.8 2.24 12%
coriander 6.9 0.23 30%
raspberries 17.6 0.52 30%
eggplant 49.2 0.25 35%
banana pepper 131.1 0.27 36%
beet greens 42.3 0.22 35%
mustard greens 69.6 0.27 36%
edamame 710.1 1.21 41%
collards 89.2 0.33 37%
jalapeno peppers 36.5 0.27 37%
zucchini 174.4 0.17 40%
sauerkraut 60.3 0.19 39%
cucumber 49.3 0.12 40%
pickles 49.3 0.12 40%
tofu -9.2 0.83 34%
wheat bran 740.1 2.16 38%
red peppers 82.3 0.31 40%
chayote 52.2 0.24 41%
turnip greens 280.6 0.29 44%
radishes 58.0 0.16 43%
spinach 407.1 0.23 49%
summer squash 138.2 0.19 45%
arugula 16.8 0.25 45%
artichokes 333.9 0.47 49%
coconut meat -908.1 3.54 10%
parsley 146.4 0.36 48%
brussel sprouts 230.3 0.42 50%
asparagus 148.6 0.22 50%
celery 113.1 0.18 50%
cauliflower 152.9 0.25 50%
pumpkin seeds 376.5 5.59 19%
okra 97.6 0.22 50%
lettuce 37.4 0.15 50%
chives 6.3 0.30 48%

macronutrients

The macronutrient split of Tiberiu’s diet is shown in the chart below.

macro targets

While Tiberiu’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) 100 225
fat (g) 25 115
carbs (g) 0 75
energy (calories) 1750

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 Tiberiu’s food log based on the harder to find 50% of the essential nutrients. Tiberiu’s most nutrient dense day is July 10 2019 while his least nutrient-dense day is July 13 2019.

best and worst days

Tiberiu’s food diary for the best and worst days are shown below for comparison. Tiberiu 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