The food and meal lists in this report have been tailored to help Robin 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 Robin’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

The supplements listed below will provide Robin 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 Robin’s is not getting a lot of. These are highlighted in the table below.

nutrient	% DRI	prioritize
Iron	73%
Phosphorus	101%
Leucine	114%
Manganese	115%
Valine	117%
Potassium	126%
Magnesium	127%
Zinc	127%
Folate	129%
Lysine	129%
Calcium	130%
Isoleucine	130%
Copper	136%

The foods listed below will provide Robin 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 Robin’s diet is shown in the chart below.

protein

Robin’s protein intake is 1.4g/kg LBM or 75g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.

The table below shows how Robin’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.

scenario	% calories	g/kg LBM	for you (g/day)
minimum (starvation)	~6%	0.4	21
RDI/sedentary	~11%	0.8	42
typical	~16%	1.2	63
minimum nutrient optimiser	~24%	1.8	75
Robin	24%	1.44	75

macro targets

While Robin’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)	75	170
fat (g)	20	125
carbs (g)	0	60
energy (calories)		1650

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

Robin’s food diary indicates she is eating 1262 calories per day with an insulin load of 95g/day and with 30% 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 Robin’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
Robin	30%	95	53

The chart below shows a comparison of the nutrient density of Robin’s food log based on the harder to find 50% of the essential nutrients. Robin’s most nutrient dense day is February 22 2018 while her least nutrient-dense day is February 15 2018.

Robin’s food diary for the best and worst days are shown below for comparison. Robin 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)
Source Naturals Magnesium Malate	10
Keto Labs Omega 3	10
NOW Glucosamine & Chondroitin with MSM	3
NOW Ultra Omega-3 (Robin)	10
3-a-day Coffees (Robin)	135
Zhou Collagen Peptides ~Unflavored Hydrolyzed Protein	40
Chicken "Noodle" Soup 2 (Robin)	233
Butter, Salted	102
Bacon Cheeseburger Soup (Robin)	504
Milk, Goat	168
Kraft Deli Deluxe Slices, American	71
Brazil Nuts, Salted	31
Peanuts, Dry Roasted, Salted	166

Worst Day

food name	energy (kcal)
3-a-day Coffees (Robin)	135
Cinnamon, Ground	2
Gouda Cheese	93
Cheese, cheddar	121
Summer Sausage, Beef	80
Alpine Lace 25% Reduced Fat, Mozzarella	75
Chef Boyardee Big Bowl Mini Ravioli	461
Kraft Deli Deluxe Slices, American	71
Sara Lee Delightful, 100% Multigrain Bread	90
Butter, Salted	102
Almond Butter, Unsalted	192
Popsicle	41

optimized recipes for diabetes management

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

1. optimised electrolyte mix
2. coffee with cream & stevia
3. bulletproof coffee
4. keto coconut porridge
5. primal egg coffee
6. zucchini pasta w/ pesto
7. post ranch inn salad
8. keto flaxseed porridge
9. spinach & flax microwave muffin
10. Charlie's pancakes
11. watercress pesto
12. creamy seafood bisque
13. red cabbage salad
14. spinach & pine nut salad with creamy bacon dressing
15. avocado feta salad
16. chocolate fudge
17. muffin in a mug
18. semifreddo
19. Waldorf salad
20. broccoli salad
21. grilled portabella mushrooms
22. flax bread
23. arugula salad with olive oil, lemon, & parmesan cheese
24. guacamole
25. pesto
26. blueberry macadamia nut waffles
27. healthy Nutella
28. pumpkin spice muffins
29. grilled asparagus salad
30. baked avocado & ricotta

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