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
8.3
Zinc : Copper
7.7
Potassium : Sodium
1.3
Calcium : Magnesium
1.8
Iron : Copper
11.2
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
Sodium 50%
Potassium 69%
Calcium 105%
Vitamin D 115%
Magnesium 117%
Zinc 128%
Manganese 132%
Folate 136%
Niacin (B3) 149%
Riboflavin (B2) 151%
Vitamin B6 167%
Panto Acid (B5) 168%
Vitamin C 169%

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
chicken liver 10.2 1.72 50%
turkey liver 9.8 1.89 47%
veal liver 10.7 1.92 55%
beef liver 9.9 1.75 60%
pork liver 8.5 1.65 59%
lamb kidney 6.8 1.12 52%
lamb liver 6.3 1.68 48%
liver sausage 1.7 3.31 13%
turkey heart 4.2 1.74 47%
egg yolk 1.1 2.75 18%
whole egg 1.4 1.43 30%
beef kidney 4.6 1.57 52%
beef brains 0.2 1.51 22%
ham 1.2 1.49 29%
lamb brains 0.6 1.54 27%
pork loin 2.2 1.93 41%
chicken breast 4.5 1.48 60%
liverwurst -0.0 3.26 16%
pork ribs 2.1 2.16 39%
pork chops 3.7 1.74 54%
headcheese -1.2 1.57 20%
porterhouse steak (fat trimmed) 2.6 1.45 50%
bison 3.3 1.71 53%
roast pork 1.8 1.99 41%

Seafood based foods

food name nutrient density energy density insulin load
salmon 5.9 1.56 52%
mackerel 1.2 3.05 14%
trout 4.2 1.68 45%
sturgeon 4.1 1.35 49%
fish roe 3.5 1.43 47%
halibut 5.7 1.11 66%

Plant based foods

food name nutrient density energy density insulin load
coriander 13.9 0.23 30%
endive 10.4 0.17 7%
chicory greens 12.1 0.23 23%
beet greens 10.7 0.22 35%
spinach 12.4 0.23 49%
escarole 8.5 0.19 24%
zucchini 10.5 0.17 40%
alfalfa 7.2 0.23 19%
chives 10.8 0.30 48%
banana pepper 8.9 0.27 36%
asparagus 10.6 0.22 50%
cauliflower 10.5 0.25 50%
portabella mushrooms 11.2 0.29 55%
lettuce 10.3 0.15 50%
arugula 9.8 0.25 45%
seaweed (laver) 14.8 0.35 80%
chinese cabbage 10.8 0.12 54%
broccoli 10.5 0.35 50%
parsley 10.0 0.36 48%
radishes 8.9 0.16 43%
mustard greens 8.0 0.27 36%
watercress 11.6 0.11 65%
red peppers 8.3 0.31 40%
okra 9.5 0.22 50%
chard 9.5 0.19 51%
white mushroom 11.3 0.22 65%
shiitake mushroom 10.4 0.39 58%
summer squash 8.4 0.19 45%
celery 9.0 0.18 50%
wheat bran 8.6 2.16 38%
sauerkraut 6.7 0.19 39%
chayote 6.9 0.24 41%
brussel sprouts 8.2 0.42 50%
pickles 6.5 0.12 40%
cucumber 6.5 0.12 40%
jalapeno peppers 6.2 0.27 37%
amaranth leaves 12.8 0.21 86%
eggplant 5.6 0.25 35%
collards 5.1 0.33 37%
turnip greens 6.1 0.29 44%
cabbage 7.5 0.23 55%
yeast extract spread 9.3 1.85 59%
blackberries 2.5 0.43 27%
avocado 0.9 1.60 8%
mung beans 8.7 0.19 74%
peas 7.3 0.42 65%
kale 6.4 0.28 60%
radicchio 7.4 0.23 68%
red cabbage 5.6 0.29 55%
artichokes 4.9 0.47 49%
raspberries 2.0 0.52 30%
turnips 4.4 0.21 51%
snap beans 5.1 0.15 58%
strawberries 3.5 0.32 49%
onions 5.6 0.32 65%
edamame 2.1 1.21 41%
spirulina 5.3 0.26 70%
turnips 3.9 0.22 61%
rhubarb 3.0 0.21 55%
olives -3.2 1.45 3%
carambola 3.1 0.31 56%
soybeans (sprouted) 2.5 0.81 49%
gooseberries 2.3 0.44 52%
carrots 3.9 0.41 64%
tofu 0.1 0.83 34%
seaweed (wakame) 6.0 0.45 79%
pumpkin 5.2 0.20 76%
corn bran -2.0 2.24 12%
winter squash 4.3 0.40 69%

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) 120 225
fat (g) 25 125
carbs (g) 0 125
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 March 14 2019 while his least nutrient-dense day is March 15 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

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes