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.

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
4.8
Zinc : Copper
11.7
Potassium : Sodium
0.9
Calcium : Magnesium
1.8
Iron : Copper
16.8
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
Potassium 81%
Calcium 89%
Vitamin E 146%
Magnesium 154%
Thiamin (B1) 157%
Zinc 165%
Manganese 180%
Phosphorus 196%
Vitamin D 202%
Omega-3 207%
Folate 215%
Copper 218%
Vitamin C 224%

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 . 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
lamb liver 511.6 1.68 48%
lamb kidney 246.9 1.12 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 2153.5 1.43 47%
salmon 861.3 1.56 52%
mussel 443.9 0.86 63%
halibut 414.0 1.11 66%
mollusks conch 429.8 1.30 54%
rockfish 374.0 1.09 66%
trout 466.6 1.68 45%
flounder 245.2 0.86 57%
crab 198.3 0.83 71%
crayfish 121.4 0.82 67%
sardine 337.1 2.08 38%

Plant based foods

food name nutrient density energy density insulin load
garbanzo beans 1352.0 3.78 69%
edamame 735.7 1.21 41%
black beans 945.2 3.41 73%
spinach 353.2 0.23 49%
brussel sprouts 302.8 0.42 50%
turnip greens 267.8 0.29 44%
red peppers 256.7 0.31 40%
winter squash 247.1 0.40 69%
amaranth leaves 206.2 0.21 86%
pumpkin 200.0 0.20 76%
butternut squash 239.5 0.45 75%
banana pepper 197.3 0.27 36%
kiwifruit 246.2 0.61 55%
asparagus 170.8 0.22 50%
broccoli 188.7 0.35 50%
snap beans 152.7 0.15 58%
kale 166.8 0.28 60%
zucchini 147.3 0.17 40%
cauliflower 157.6 0.25 50%
chinese cabbage 133.5 0.12 54%
artichokes 193.3 0.47 49%
summer squash 133.1 0.19 45%
parsley 158.4 0.36 48%
onions 149.0 0.32 65%
celery 114.9 0.18 50%
escarole 110.4 0.19 24%
okra 102.1 0.22 50%
strawberries 113.6 0.32 49%
collards 116.8 0.33 37%
mustard greens 100.2 0.27 36%
peas 124.5 0.42 65%
jalapeno peppers 92.3 0.27 37%
portabella mushrooms 94.7 0.29 55%
mung beans 74.9 0.19 74%
sauerkraut 72.8 0.19 39%
cabbage 78.1 0.23 55%
pickles 57.9 0.12 40%
cucumber 57.9 0.12 40%
cantaloupe 95.7 0.34 70%
seaweed (laver) 97.6 0.35 80%
carrots 100.3 0.41 64%
cowpeas 238.3 1.16 69%
radishes 52.0 0.16 43%
watercress 42.1 0.11 65%
grapefruit 73.3 0.30 83%
blackberries 95.3 0.43 27%
rhubarb 55.4 0.21 55%
coconut water 50.0 0.19 66%
radicchio 54.9 0.23 68%
chayote 57.0 0.24 41%
beets 88.9 0.43 70%
chard 45.2 0.19 51%
beet greens 51.5 0.22 35%
lentils 221.6 1.16 64%
lettuce 35.4 0.15 50%
eggplant 51.4 0.25 35%
red cabbage 60.8 0.29 55%
turnips 43.0 0.21 51%
shiitake mushroom 74.7 0.39 58%
boysenberries 91.7 0.50 54%
lemongrass 181.8 0.99 93%
chicory greens 43.3 0.23 23%
oat bran 447.6 2.46 65%
oranges 83.1 0.46 77%
mulberries 73.8 0.43 74%
grapefruit 56.1 0.33 85%
honeydew melon 57.3 0.36 66%
endive 24.2 0.17 7%
navy beans 243.2 1.40 61%
celeriac 65.6 0.42 72%
soybeans (sprouted) 135.3 0.81 49%
white mushroom 28.6 0.22 65%
turnips 26.6 0.22 61%
alfalfa 20.2 0.23 19%
arugula 14.1 0.25 45%
mango 77.6 0.60 63%
coriander 6.8 0.23 30%
carambola 22.6 0.31 56%
peaches 33.6 0.39 70%
pinto beans 2.2 0.22 83%
wheat bran 350.6 2.16 38%
limes 12.7 0.30 70%
jerusalem-artichokes 89.8 0.73 87%
pineapple 46.9 0.50 76%
leeks 67.3 0.61 83%
spirulina 2.9 0.26 70%

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) 95 225
fat (g) 25 85
carbs (g) 0 140
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 May 01 2020 while his least nutrient-dense day is May 10 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