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 nutrient dense maintenance.

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
5.8
Zinc : Copper
9.0
Potassium : Sodium
1.2
Calcium : Magnesium
1.8
Iron : Copper
14.4
Calcium : Phosphorus
0.5

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. We also want to prioritise nutrients that are below 500% DRI for your specific condition: depression.

nutrient % DRI prioritize
Calcium 101%
Potassium 103%
Zinc 173%
Magnesium 177%
Manganese 201%
Folate 217%
Sodium 225%
Vitamin A 226%
Vitamin C 257%
Vitamin E 261%
Phosphorus 267%

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 maintenance . The foods are ranked in descending order of priority (from the top of the page to the bottom).

Suggested animal based foods

food name nutrient density energy density insulin load
turkey liver 3.0 1.89 47%
chicken liver 2.8 1.72 50%
veal liver 2.9 1.92 55%
beef liver 2.6 1.75 60%
lamb -0.9 6.39 4%
liverwurst 0.3 3.26 16%
butter -1.8 7.18 2%
pork liver 2.1 1.65 59%

Suggested seafood based foods

food name nutrient density energy density insulin load
mollusks conch 2.7 1.3 54%
fish roe 1.6 1.43 47%

Suggested plant based foods

food name nutrient density energy density insulin load
chicory greens 10.9 0.23 23%
spinach 11.1 0.23 49%
coriander 10.3 0.23 30%
parsley 10.4 0.36 48%
watercress 11.0 0.11 65%
mustard greens 9.9 0.27 36%
endive 9.0 0.17 7%
beet greens 9.7 0.22 35%
chinese cabbage 9.8 0.12 54%
turnip greens 9.4 0.29 44%
amaranth leaves 10.3 0.21 86%
chard 9.0 0.19 51%
arugula 8.8 0.25 45%
chives 8.8 0.3 48%
escarole 7.9 0.19 24%
red peppers 8.2 0.31 40%
seaweed (laver) 9.2 0.35 80%
lettuce 8.0 0.15 50%
broccoli 7.8 0.35 50%
asparagus 7.2 0.22 50%
kale 7.3 0.28 60%
collards 6.0 0.33 37%
banana pepper 5.9 0.27 36%
celery 5.9 0.18 50%
radicchio 6.2 0.23 68%
okra 5.5 0.22 50%
onions 5.8 0.32 65%
pumpkin 6.2 0.2 76%
cauliflower 5.2 0.25 50%
butternut squash 5.7 0.45 75%
winter squash 5.3 0.4 69%
brussel sprouts 4.6 0.42 50%
zucchini 4.4 0.17 40%
sunflower seeds 1.4 5.46 15%
cucumber 4.2 0.12 40%
pickles 4.2 0.12 40%
cabbage 4.7 0.23 55%
almonds 1.0 6.07 15%
jalapeno peppers 3.9 0.27 37%
almond butter 0.9 6.14 16%
radishes 4.0 0.16 42%
sauerkraut 3.8 0.19 39%
rhubarb 4.3 0.21 55%
hazelnuts 0.5 6.29 10%
summer squash 3.8 0.19 45%
carrots 4.3 0.41 64%
seaweed (wakame) 4.4 0.45 79%
yeast extract spread 3.2 1.85 59%
seaweed (kelp) 4.1 0.43 77%
cantaloupe 3.8 0.34 70%
pine nuts -0.6 6.73 11%
blackberries 2.3 0.43 27%
eggplant 2.6 0.25 34%
alfalfa 2.0 0.23 19%
artichokes 2.8 0.47 49%
pili nuts -1.2 7.19 7%
edamame 2.2 1.21 41%
peas 3.2 0.42 65%
sesame butter -0.3 5.86 21%
wheat bran 1.7 2.16 38%
red cabbage 2.8 0.29 55%
peanut butter -0.5 5.9 18%
brazil nuts -1.1 6.59 9%
strawberries 2.6 0.32 49%
kiwifruit 2.6 0.61 55%
garbanzo beans 1.7 3.78 69%
snap beans 2.8 0.15 58%
peanuts -0.7 5.99 18%
pecans -1.5 6.91 6%
macadamia nuts -1.6 7.18 6%
beets 2.9 0.43 70%
butternuts -1.0 6.12 17%
sesame seeds -1.4 6.31 10%

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) 220 220
fat (g) 25 65
carbs (g) 0 125
energy (calories) 1950

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 September 08 2022 while his least nutrient-dense day is September 25 2022.

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