Diet Glossary: From GI to PCOS, From Mediterranean to Macros
Glycemic index, macro distribution, micronutrients, PCOS and the Mediterranean diet, calorie targets. The clinical terms behind Tatonia's diet infrastructure, explained in plain language.
The Tatonia Editors··7 min read
When you look at a recipe on Tatonia, you see a "Low GI" chip in the top right, a "Mediterranean" template on your profile page, and a "macro distribution" heading in your nutrition journal. These terms are natural to a dietitian but only half-familiar to someone cooking at home. This article walks through the seven core concepts behind the diet infrastructure, one by one. Grounded in clinical references, in plain language.
Tatonia's (Plus+) clarifies which of these concepts fits you in three questions. Look through the glossary first, then pick a template.
Glycemic Index (GI)
The glycemic index is a 0 to 100 value that measures how quickly a food raises blood sugar. Pure glucose is set at 100 and serves as the reference. According to Harvard Health Publishing, the thresholds are a clinical standard:
Low GI: 55 and below. Lentil (32), chickpea (28), parboiled rice (47), apple (38), oats (55)
Medium GI: 56 to 69. Basmati rice (58), whole wheat bread (69), pumpkin (64)
High GI: 70 and above. White bread (75), potato (78), white rice (73), melon (72)
In low-GI recipes, carbohydrate digestion is slow. Blood sugar does not spike sharply and the insulin response stays measured. Clinically recommended for Type 2 diabetes, prediabetes, polycystic ovary syndrome (PCOS) and high cardiovascular risk groups.
Tatonia averages the GI of a recipe from the main carbohydrate sources in the ingredient list (at least 3 matches required; if data is insufficient the value remains blank). When you turn on the "Low GI 55 or below" chip in the filter, only those recipes appear in the listing.
Macro distribution
Macros are protein, carbohydrate and fat. These three are the body's basic energy sources, and their ratios define the diet target. The calorie conversion has used the 100-year-old Atwater factors:
1 gram of protein: 4 kcal
1 gram of carbohydrate: 4 kcal
1 gram of fat: 9 kcal
If a recipe carries 100g protein, 200g carbohydrate and 60g fat, total calories are (400 + 800 + 540) = 1740. The distribution percentages are 23% protein, 46% carbohydrate, 31% fat. On the Tatonia recipe page these appear as three coloured bars.
Balanced diet approaches (Mediterranean, balanced vegetarian) settle around 25/45/30. High protein for sports nutrition pushes the protein share to about 35%, with carbohydrate dropping to about 35%. Low carbohydrate or keto keeps carbohydrate in the 10 to 20% band, with fat moving above 60%.
The International Society of Sports Nutrition (ISSN) sets the protein target for active adults at 1.4 to 2.0 grams per kilogram of body weight. A 70 kg person should aim for 100 to 140g of protein per day. When you pick the high-protein template (Plus+), Tatonia surfaces recipes containing 30g or more of protein.
Micronutrients (vitamins and minerals)
Micronutrients are molecules needed in small amounts but with serious consequences when deficient. Iron, calcium, folic acid, vitamin B12, magnesium, zinc and others. Deficiencies are felt not in a single meal but in averages spanning weeks. USDA FoodData Central measures more than 30 micronutrient values per food, the clinical reference standard.
For vegans the watchpoints are B12 and iron, for pregnant women folic acid, and for postmenopausal women calcium. On the Tatonia recipe detail page, ingredient-based pattern matching surfaces micronutrient tags such as "Iron source," "Rich in vitamin C," "Folate-dense."
When you add cooked recipes to your nutrition journal, weekly deficiency observations can also be reviewed; this feature is being developed post-launch as Phase 2.
Mediterranean diet
A clinical nutrition model grounded in the kitchen traditions of the Mediterranean basin, including Greece, Southern Italy and Türkiye's Aegean region. The Harvard School of Public Health review article highlights these patterns:
Plenty of vegetables, fruit, legumes, whole grains
Olive oil as the main fat source (not saturated fat)
Fish 2 to 3 times a week, red meat a few times a month
Dairy at moderate levels, mostly yogurt and cheese
Wine (if at all) with the meal, in moderation
The clinical effect was established with the 2013 PREDIMED study: 7447 participants were followed for 5 years and the Mediterranean diet reduced cardiovascular event risk by 30%. When you pick this template on Tatonia, recipes are capped at 700 kcal per serving with GI below 69, and "akdeniz, sebze-yemekleri, balik, baklagil" tagged recipes are prioritised.
Polycystic ovary syndrome is a hormonal disorder that affects 10 to 13% of women of reproductive age. The ACOG (American College of Obstetricians and Gynecologists) clinical guideline identifies insulin resistance and weight management as the two core nutrition goals.
High protein: satiety, muscle preservation, anti-inflammatory
Adequate fibre: balanced gut flora, smoother hormone circulation
No added sugar: reduce white flour, sugary drinks, ready-made sweets
Anti-inflammatory fats: high omega-3 (salmon, walnut, flax)
The Tatonia PCOS template (Pro+) applies a combination of GI 55 or below, protein 25g or more, and carbohydrate below 40g. When the template is active, compatible recipes are surfaced in the main listing.
Diabetes-friendly nutrition
For type 2 diabetes and prediabetes, the core goal is to keep blood sugar stable. The American Diabetes Association (ADA) recommends the "plate method": half the plate as vegetables, a quarter as lean protein, a quarter as whole grain or starchy vegetable.
According to clinical recommendations:
GI 55 or below: instead of white rice, white bread, white potato, choose bulgur, whole grains, dried beans
Carbohydrate counting: 45 to 60g of carbohydrate per meal (individual adjustment with a physician)
Protein distribution: 20 to 30g of protein per meal
No added sugar: natural sugar (within fruit) is fine, added sugar to the minimum
The Tatonia diabetes-friendly template applies GI 55 or below, maxCalories 500, and carbohydrate below 50g. In type 1 diabetes, carbohydrate counting and insulin dosing are highly individual; the template should be viewed as "support" and does not replace clinical follow-up.
Calorie target and calculation
Daily calorie need varies by age, gender, height, weight and activity level. The Mifflin-St Jeor equation is the clinical gold standard:
This formula gives basal metabolic rate (BMR), to which an activity multiplier is added:
Sedentary (desk job): BMR × 1.2
Lightly active (1 to 3 workouts per week): BMR × 1.375
Moderately active (3 to 5 workouts): BMR × 1.55
Very active (6 to 7 workouts): BMR × 1.725
The result is total daily energy expenditure (TDEE). For weight loss, target 500 kcal below TDEE (about 0.5 kg fat loss per week). For weight gain, 300 to 500 kcal above.
In the Tatonia nutrition journal (Pro), you enter a daily calorie target, and the total of cooked recipes is tracked day by day. With a Plus membership the weekly progress chart shows coloured bands of ±15% tolerance around your target.
Use the Tatonia diet assistant
You have now read the seven concepts and may already have a guess about which one fits you. If you are not sure, the 3-question assistant (Plus+) recommends the right template. Your goal (weight loss, healthy living, performance, health condition), your eating style (everything, vegetarian, vegan, low animal product) and your priority (calories, protein, GI, balanced) become clear in three questions.
The recommended template loads into CustomDietProfile in one click. You can then edit it, add allergens, change the carbohydrate or protein threshold. When the profile is active, the recipe listings automatically apply filters and incompatible recipes fade to the background.