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
4.6
Zinc : Copper
10.2
Potassium : Sodium
1.2
Calcium : Magnesium
1.6
Iron : Copper
15.9
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 81%
Potassium 99%
Manganese 121%
Folate 123%
Calcium 126%
Thiamin (B1) 138%
Vitamin D 153%
Zinc 156%
Magnesium 162%
Vitamin E 163%
Phosphorus 177%
Panto Acid (B5) 184%
Niacin (B3) 209%

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 -53.7 1.51 22%
headcheese -132.3 1.57 20%
liver sausage -106.4 3.31 13%
lamb brains -12.9 1.54 27%
cream cheese -133.8 3.50 11%
ham 16.3 1.49 29%
liverwurst -73.5 3.26 16%
liver pate -127.2 3.19 16%
feta cheese -85.2 2.64 22%
camembert -95.6 3.00 21%
goat cheese -169.2 2.64 21%
lamb liver 657.2 1.68 48%
whole egg -168.2 1.43 30%
frankfurter -311.4 2.90 17%
egg yolk -278.0 2.75 18%
pork sausage -94.1 3.25 20%
turkey -47.9 2.21 28%
greek yogurt -1.8 0.97 37%
sweetbread -449.6 3.18 12%
brie -117.1 3.34 19%
knackwurst -356.0 3.07 16%
salami -134.8 3.78 18%
beef sausage -285.2 3.32 18%
meatballs -377.8 2.86 19%
bratwurst -356.2 3.33 16%
roast ham 213.9 1.78 41%
blue cheese -116.6 3.53 21%
sour cream (light) -492.8 1.36 26%
beef tripe -169.7 0.94 38%
sandwich spread, pork -102.2 2.35 30%
ground beef, 80/20 -1.4 2.70 31%
Poultry salad sandwich spread -84.9 2.00 33%
pork stomach, cooked -242.8 1.57 32%
muenster cheese -163.3 3.68 21%
monterey cheese -157.3 3.73 21%
lamb kidney 424.8 1.12 52%
scrapple, pork -57.2 2.13 34%
pork loin 153.6 1.93 41%
ricotta -495.4 1.74 27%
pork ribs 118.7 2.16 39%
colby -164.6 3.94 21%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1462.4 1.43 47%
mackerel 48.6 3.05 14%
salmon 705.1 1.56 52%
trout 350.9 1.68 45%
herring -17.1 2.17 36%

Plant based foods

food name nutrient density energy density insulin load
endive 31.6 0.17 7%
olives -4.1 1.45 3%
avocado 108.2 1.60 8%
sunflower seeds 1309.0 5.46 15%
alfalfa 31.7 0.23 19%
escarole 151.2 0.19 24%
chicory greens 52.4 0.23 23%
blackberries 92.9 0.43 27%
coriander 7.9 0.23 30%
raspberries 35.2 0.52 30%
banana pepper 169.8 0.27 36%
eggplant 66.7 0.25 35%
beet greens 48.9 0.22 35%
corn bran -356.3 2.24 12%
jalapeno peppers 113.3 0.27 37%
mustard greens 80.7 0.27 36%
collards 115.0 0.33 37%
red peppers 210.1 0.31 40%
wheat bran 610.9 2.16 38%
sauerkraut 60.6 0.19 39%
pickles 71.0 0.12 40%
cucumber 71.0 0.12 40%
zucchini 103.0 0.17 40%
edamame 401.4 1.21 41%
chayote 84.0 0.24 41%
turnip greens 244.2 0.29 44%
spinach 359.3 0.23 49%
tofu -86.6 0.83 34%
radishes 50.0 0.16 43%
summer squash 96.2 0.19 45%
brussel sprouts 272.3 0.42 50%
asparagus 193.9 0.22 50%
arugula 15.4 0.25 45%
parsley 135.4 0.36 48%
artichokes 219.4 0.47 49%
celery 138.3 0.18 50%
coconut meat -594.0 3.54 10%
cauliflower 153.4 0.25 50%
almonds 266.6 6.07 15%
broccoli 177.5 0.35 50%
okra 111.3 0.22 50%
lettuce 36.7 0.15 50%
strawberries 49.4 0.32 49%
chives 5.0 0.30 48%
portabella mushrooms 261.3 0.29 55%
soybeans (sprouted) 171.4 0.81 49%
turnips 57.1 0.21 51%
hazelnuts 24.4 6.29 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) 90 205
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 September 13 2019 while his least nutrient-dense day is September 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