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).

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
6.1
Zinc : Copper
6.2
Potassium : Sodium
0.9
Calcium : Magnesium
1.6
Iron : Copper
13.0
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.

nutrient % DRI prioritize
Potassium 74%
Sodium 80%
Calcium 109%
Vitamin D 125%
Thiamin (B1) 128%
Zinc 135%
Magnesium 137%
Manganese 148%
Niacin (B3) 183%
Phosphorus 184%
Vitamin B6 220%
Valine 261%
Leucine 263%

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
turkey 7470.3 1.89 50%
headcheese -110.4 1.57 20%
beef brains -108.6 1.51 22%
lamb (lean) 1584.9 1.44 43%
liver sausage -204.4 3.31 13%
cream cheese -238.0 3.50 11%
lamb brains -89.4 1.54 27%
ham 25.0 1.49 29%
bologna -665.7 3.10 11%
pork loin 1166.2 1.93 41%
bratwurst -156.8 3.33 16%
feta cheese -75.2 2.64 22%
liverwurst -211.3 3.26 16%
liver pate -251.7 3.19 16%
goat cheese -138.4 2.64 21%
whole egg -113.3 1.43 30%
frankfurter -466.5 2.90 17%
sour cream (light) -506.5 1.36 26%
camembert -91.6 3.00 21%
meatballs -333.2 2.86 19%
brie -114.2 3.34 19%
turkey -26.4 2.21 28%
pork sausage -139.7 3.25 20%
knackwurst -583.9 3.07 16%
ricotta -407.6 1.74 27%
beef sausage -290.1 3.32 18%
sweetbread -898.0 3.18 12%
greek yogurt -1.4 0.97 37%
pork chops 1795.9 1.74 54%
pork stomach, cooked -149.4 1.57 32%
salami -174.3 3.78 18%
beef tripe -108.7 0.94 38%
pork ribs 710.0 2.16 39%
blue cheese -114.9 3.53 21%
roast ham 541.7 1.78 41%
pork ribs -409.4 3.61 18%
muenster cheese -140.1 3.68 21%
monterey cheese -125.7 3.73 21%
beef rib eye steak 188.2 2.48 33%
ground beef -27.1 2.48 30%
roast beef 433.8 2.19 38%
rib eye fillet 896.6 1.99 45%
ground turkey -32.0 2.58 30%
t-bone steak -193.5 2.94 26%
Poultry salad sandwich spread -140.3 2.00 33%
edam cheese -139.1 3.57 23%
lamb leg -9.2 2.58 31%
roast pork 482.4 1.99 41%
sandwich spread, pork -213.6 2.35 30%
colby -146.3 3.94 21%
ground beef, 80/20 1.7 2.70 31%
rotisserie chicken back -189.6 2.12 32%
swiss cheese -78.7 3.93 22%
limburger cheese -690.0 3.27 19%
beef loin -44.2 2.78 30%
rotisserie chicken thigh w. skin -216.6 2.26 31%
beef tenderloin steak 4.7 2.73 31%
beef tenderloin steak 49.1 2.62 32%
beef rib, eye 49.0 2.65 32%
ground beef 70/30 -59.0 2.70 30%
beef rib, small end 31.3 2.78 31%

Seafood based foods

food name nutrient density energy density insulin load
mackerel 41.5 3.05 14%
fish roe 1575.3 1.43 47%
salmon 1545.4 1.56 52%
sardine 196.0 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
endive 17.0 0.17 7%
olives -8.7 1.45 3%
alfalfa 34.9 0.23 19%
chicory greens 15.4 0.23 23%
escarole 59.5 0.19 24%
corn bran -296.5 2.24 12%
blackberries 1.1 0.43 27%
avocado -998.2 1.60 8%
coriander 4.2 0.23 30%
raspberries -21.5 0.52 30%
banana pepper 149.3 0.27 36%
beet greens 26.0 0.22 35%
eggplant 13.7 0.25 35%
mustard greens 53.9 0.27 36%
jalapeno peppers 7.9 0.27 37%
collards -15.7 0.33 37%
tofu 27.8 0.83 34%
sauerkraut 6.6 0.19 39%
pickles 21.2 0.12 40%
cucumber 21.2 0.12 40%
zucchini 77.2 0.17 40%
chayote 5.1 0.24 41%
red peppers 18.3 0.31 40%
radishes 10.8 0.16 43%
turnip greens 200.5 0.29 44%
wheat bran 657.2 2.16 38%
summer squash 51.7 0.19 45%
spinach 344.8 0.23 49%
arugula 7.2 0.25 45%
coconut meat -1196.0 3.54 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) 90 220
fat (g) 25 120
carbs (g) 0 70
energy (calories) 1700

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 November 18 2019 while his least nutrient-dense day is November 16 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