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 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 Tiberiu’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Tiberiu with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his 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
3.4
Zinc : Copper
34.0
Potassium : Sodium
1.0
Calcium : Magnesium
1.8
Iron : Copper
20.0
Calcium : Phosphorus
0.6

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
Sodium 96%
Manganese 98%
Potassium 98%
Calcium 140%
Magnesium 156%
Copper 191%
Phosphorus 198%
Folate 246%
Vitamin D 259%
Omega-3 272%

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
sweetbread 394.1 3.18 12%
beef brains -80.5 1.51 22%
lamb brains -31.1 1.54 27%
whole egg -103.8 1.43 30%
pork stomach, cooked -107.3 1.57 32%
beef tripe -91.7 0.94 38%
egg yolk -284.7 2.75 18%
ground beef, 80/20 -1.1 2.70 31%
veal liver 502.9 1.92 55%
turkey liver 243.3 1.89 47%
lamb liver 242.8 1.68 48%
beef liver 453.0 1.75 60%
pork ribs -314.8 3.61 18%
lamb sweetbread -37.3 1.44 43%
chicken liver 163.8 1.72 50%
ground beef -206.1 2.48 30%
prok ears -231.7 1.66 35%
rotisserie chicken thigh w. skin -225.5 2.26 31%
ground turkey -209.0 2.58 30%
lamb leg -201.4 2.58 31%
lamb rib -345.0 3.61 19%
t-bone steak -282.7 2.94 26%
beef rib eye steak -195.0 2.48 33%
ground beef 70/30 -228.0 2.70 30%
beef tenderloin steak -198.3 2.62 32%
beef tenderloin steak -213.7 2.73 31%
flank, steak -190.7 2.63 33%
beef rib, eye -201.5 2.65 32%
beef loin -236.8 2.78 30%
ground beef 70/30 -251.0 2.77 30%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 67.2 3.05 14%
fish roe 643.1 1.43 47%
salmon 374.9 1.56 52%
trout 173.5 1.68 45%
herring -14.8 2.17 36%
sardine -4.6 2.08 38%
caviar -51.2 2.64 33%
mollusks conch 203.1 1.30 54%
sturgeon 35.1 1.35 49%

Plant based foods

food name nutrient density energy density insulin load
endive 19.0 0.17 7%
olives -4.4 1.45 3%
avocado 68.8 1.60 8%
alfalfa 26.6 0.23 19%
escarole 97.5 0.19 24%
chicory greens 36.8 0.23 23%
blackberries 78.8 0.43 27%
edamame 502.7 1.21 41%
coriander 5.5 0.23 30%
raspberries 26.6 0.52 30%
banana pepper 99.8 0.27 36%
eggplant 55.9 0.25 35%
beet greens 32.9 0.22 35%
jalapeno peppers 84.0 0.27 37%
mustard greens 48.6 0.27 36%
sauerkraut 85.7 0.19 39%
collards 45.9 0.33 37%
zucchini 83.7 0.17 40%
pickles 49.0 0.12 40%
cucumber 49.0 0.12 40%
chayote 87.7 0.24 41%
red peppers 89.3 0.31 40%
turnip greens 184.7 0.29 44%
spinach 273.2 0.23 49%
coconut milk -419.0 2.30 9%
coconut meat -209.4 3.54 10%
radishes 60.9 0.16 43%
sunflower seeds 224.2 5.46 15%
artichokes 262.8 0.47 49%
summer squash 91.8 0.19 45%
brussel sprouts 203.1 0.42 50%
parsley 103.1 0.36 48%
arugula 12.5 0.25 45%
asparagus 116.7 0.22 50%
celery 100.9 0.18 50%
cauliflower 111.7 0.25 50%
soybeans (sprouted) 183.1 0.81 49%
strawberries 63.4 0.32 49%
broccoli 100.9 0.35 50%
okra 67.0 0.22 50%
lettuce 24.5 0.15 50%
turnips 62.7 0.21 51%
portabella mushrooms 176.1 0.29 55%
chives 4.8 0.30 48%
snap beans 216.0 0.15 58%
chard 34.5 0.19 51%
chinese cabbage 90.2 0.12 54%
hazelnuts 3.5 6.29 10%
gooseberries 27.1 0.44 52%
flax seed -205.3 5.34 12%
boysenberries 79.4 0.50 54%
rhubarb 48.1 0.21 55%
red cabbage 55.2 0.29 55%
coconut cream -643.0 3.30 8%
kiwifruit 99.9 0.61 55%
apples -41.4 0.52 50%
cabbage 48.0 0.23 55%
carambola 43.9 0.31 56%
shiitake mushroom 104.5 0.39 58%
sesame butter 74.4 5.86 21%

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) 90 225
fat (g) 25 110
carbs (g) 0 70
energy (calories) 1650

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 January 20 2020 while his least nutrient-dense day is January 19 2020.

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