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
7.0
Zinc : Copper
9.1
Potassium : Sodium
1.2
Calcium : Magnesium
2.7
Iron : Copper
8.8
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
Sodium 60%
Potassium 77%
Magnesium 81%
Calcium 107%
Manganese 112%
Vitamin D 123%
Folate 144%
Zinc 153%
Omega-3 198%
Phosphorus 203%
Riboflavin (B2) 216%
Iron 222%
Niacin (B3) 234%

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 128.4 1.51 22%
headcheese -154.9 1.57 20%
liver sausage 21.7 3.31 13%
lamb brains 94.0 1.54 27%
cream cheese -154.8 3.50 11%
ham -29.5 1.49 29%
liverwurst -105.2 3.26 16%
liver pate -131.0 3.19 16%
feta cheese -93.7 2.64 22%
goat cheese -181.4 2.64 21%
sweetbread -501.0 3.18 12%
whole egg -173.3 1.43 30%
camembert -116.4 3.00 21%
frankfurter -370.9 2.90 17%
turkey -54.8 2.21 28%
pork sausage -133.7 3.25 20%
greek yogurt -1.6 0.97 37%
brie -135.3 3.34 19%
lamb liver 775.6 1.68 48%
meatballs -376.9 2.86 19%
beef sausage -327.2 3.32 18%
salami -193.3 3.78 18%
knackwurst -564.9 3.07 16%
beef tripe -163.8 0.94 38%
lamb kidney 642.3 1.12 52%
blue cheese -149.1 3.53 21%
pork stomach, cooked -253.6 1.57 32%
muenster cheese -180.7 3.68 21%
monterey cheese -170.2 3.73 21%
ground beef, 80/20 -1.5 2.70 31%
ricotta -550.0 1.74 27%
sour cream -1180.3 1.98 13%
sandwich spread, pork -173.3 2.35 30%
Poultry salad sandwich spread -140.5 2.00 33%
sour cream (light) -720.7 1.36 26%
egg yolk -677.2 2.75 18%
scrapple, pork -69.8 2.13 34%
colby -180.3 3.94 21%
bratwurst -613.9 3.33 16%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1347.4 1.43 47%
mackerel 136.7 3.05 14%
salmon 1045.2 1.56 52%
caviar 352.3 2.64 33%
sardine 367.5 2.08 38%
trout 387.9 1.68 45%
herring 49.6 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 27.7 0.17 7%
olives -11.1 1.45 3%
alfalfa 47.7 0.23 19%
avocado -157.3 1.60 8%
escarole 124.9 0.19 24%
chicory greens 44.8 0.23 23%
blackberries 52.8 0.43 27%
coriander 8.7 0.23 30%
corn bran -277.6 2.24 12%
edamame 834.6 1.21 41%
raspberries 15.3 0.52 30%
wheat bran 1005.4 2.16 38%
eggplant 58.0 0.25 35%
banana pepper 134.6 0.27 36%
beet greens 60.4 0.22 35%
collards 158.7 0.33 37%
jalapeno peppers 138.3 0.27 37%
mustard greens 98.7 0.27 36%
sauerkraut 125.9 0.19 39%
zucchini 188.6 0.17 40%
cucumber 70.7 0.12 40%
pickles 70.7 0.12 40%
turnip greens 320.3 0.29 44%
red peppers 122.7 0.31 40%
tofu -25.1 0.83 34%
pumpkin seeds 760.6 5.59 19%
chayote 70.0 0.24 41%
spinach 450.2 0.23 49%
radishes 73.2 0.16 43%
summer squash 163.6 0.19 45%
natto 407.7 2.11 39%
artichokes 372.9 0.47 49%
coconut meat -657.8 3.54 10%
parsley 187.2 0.36 48%
arugula 21.7 0.25 45%
walnuts 364.3 6.19 13%
coconut milk -1188.1 2.30 9%
flax seed -63.8 5.34 12%
brussel sprouts 226.9 0.42 50%
asparagus 161.8 0.22 50%
celery 142.9 0.18 50%
cauliflower 148.3 0.25 50%
okra 98.3 0.22 50%
lettuce 46.4 0.15 50%
turnips 121.2 0.21 51%
strawberries 53.3 0.32 49%
broccoli 131.9 0.35 50%
chives 7.6 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 May 20 2019 while his least nutrient-dense day is May 24 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