The food and meal lists in this report have been tailored to help Brishti get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of blood sugar management with a low insulin load diet.

The chart below shows the micronutrients provided by Brishti’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

The supplements listed below will provide Brishti with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.

Going forward, we want to prioritise the micronutrients that Brishti’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: depression, fatigue, inflammation, headaches.

nutrient	% DRI	prioritize
Manganese	97%
Potassium	101%
Vitamin E	107%
Iron	112%
Calcium	117%
Magnesium	119%
Sodium	128%
Phosphorus	131%
Vitamin D	144%
Zinc	152%
Panto Acid (B5)	159%
Cystine	393%
Folate	335%
Niacin (B3)	365%
Vitamin C	371%
Selenium	319%
Copper	202%

The foods listed below will provide Brishti with the nutrients that she is currently not getting in large amounts while also aligning with her goal of diabetes management . The foods are ranked in descending order of priority (from the top of the page to the bottom).

The macronutrient split of Brishti’s diet is shown in the chart below.

macro targets

While Brishti’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)	80	140
fat (g)	15	105
carbs (g)	0	35
energy (calories)		1450

Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.

net carbs, insulin load, insulinogenic calories

Brishti’s food diary indicates she is eating 934 calories per day with an insulin load of 69g/day and with 29% insulinogenic calories.

Insulin load is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet can compromise nutrient density.

The table below shows the % insulinogenic and insulin load (based on Brishti’s average calorie intake) for the Standard American Diet (SAD), the average of all people who have had their Nutrient Optimiser analysis done as well as typical levels for people managing diabetes and therapeutic ketosis.

approach	% insulinogenic	insulin load (g)	net carbs (g)
typical SAD	54%	338	281
average optimiser	29%	165	73
LCHF	25%	156	63
therapeutic keto	15%	94	31
Brishti	29%	69	12

The chart below shows a comparison of the nutrient density of Brishti’s food log based on the harder to find 50% of the essential nutrients. Brishti’s most nutrient dense day is February 13 2019 while her least nutrient-dense day is February 15 2019.

Brishti’s food diary for the best and worst days are shown below for comparison. Brishti 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)
Eggs, Cooked	155
Salmon, Pink, Canned, Drained	117
Prawns, Cooked from Frozen	36
Green Peas, Cooked from Frozen	8
Onion, White, Yellow or Red, Cooked	2
Spinach, Cooked from Fresh	41
Mushrooms, Cooked from Fresh	11
Eggs, Cooked	78
Eggs, Cooked	47
Salmon, Pink, Canned, Drained	172
Mackerel, Canned, Drained	59
Onion, White, Yellow or Red, Cooked	2
Basil, Dried	5
Avocados, Raw, All Commercial Varieties	120
Lettuce, Iceberg	8
Lettuce, Romaine or Cos	6
Parsley, Fresh	1
Red Bell Peppers, Raw	11
Coconut Oil	20

Worst Day

food name	energy (kcal)
Chicken Breast, Skin Removed Before Eating	208
Macro, Organic Kalamata Olives	52
Broccoli, Cooked From Fresh	16
Avocados, Raw, All Commercial Varieties	120
Eggs, Cooked	233
Mackerel, Canned, Drained	98
John West, Anchovies, Fillets in Olive Oil	57
Spinach, Cooked from Fresh	41
Amaranth leaves, cooked	14
Onion, White, Yellow or Red, Cooked	6
Jalapeno Peppers, Raw	2
Coconut Oil	41

optimized recipes for diabetes management

The meals listed below will provide more of the nutrients Brishti is not getting in large quantities while also helping with her goal of blood sugar management.

1. sauteed spinach with mushrooms
2. endive and watercress salad
3. spinach and cauliflower soup
4. cruciferous juice
5. warm belgian endive and pine nut salad
6. spinach, capsicum, oysters, egg white & mackerel
7. egg, cottage cheese, mushroom, asparagus and bok choy
8. spinach saag
9. chocolate potassium coffee
10. sauteed spinach with bacon
11. mango & zucchini lettuce wraps
12. ingrid breakfast
13. fish and salad
14. spinach, capsicum, oysters, egg & mackerel
15. salmon, peppers, mushrooms and spinach
16. broccoli soup
17. spinach, eggs, mackerel, oysters & sriracha
18. creamy blended vegetable soup
19. spinach, sardines, oysters & sauerkraut
20. low-carb blueberry smoothie
21. zucchini noodles with pumpkin seed & garlic sauce
22. low fat omelette
23. kaleslaw
24. zucchini and watercress soup
25. omelette - full fat
26. avocado, spinach and walnut salad
27. sauteed spinach
28. savory green smoothie
29. egg, spinach, mushrooms and nutritional yeast
30. arugula cucumber salad with lemon dressing

NOTE: these recipes are not optimized for your allergies/intolerances