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.
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 |
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.
Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.
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.
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 |
---|---|---|
Manganese | 68% | |
Iron | 75% | |
Sodium | 100% | |
Phosphorus | 102% | |
Leucine | 116% | |
Valine | 119% | |
Potassium | 123% | |
Isoleucine | 133% | |
Lysine | 135% | |
Magnesium | 135% | |
Cystine | 146% | |
Copper | 148% | |
Methionine | 151% |
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).
food name | nutrient density | energy density | insulin load |
---|---|---|---|
lamb sweetbread | 12.6 | 1.44 | 43% |
lamb brains | 5.4 | 1.54 | 27% |
bratwurst | 2.7 | 3.33 | 16% |
whole egg | 5.8 | 1.43 | 30% |
roast beef | 9.6 | 2.19 | 38% |
bologna | -1.3 | 3.10 | 11% |
rib eye fillet | 11.3 | 1.99 | 45% |
sweetbread | -1.7 | 3.18 | 12% |
liver sausage | -1.2 | 3.31 | 13% |
lamb liver | 12.3 | 1.68 | 48% |
limburger cheese | 1.1 | 3.27 | 19% |
swiss cheese | 3.0 | 3.93 | 22% |
lamb kidney | 13.2 | 1.12 | 52% |
lamb heart | 11.7 | 1.61 | 48% |
roast pork | 9.0 | 1.99 | 41% |
edam cheese | 2.9 | 3.57 | 23% |
gruyere cheese | 3.0 | 4.13 | 22% |
pork ribs | 8.5 | 2.16 | 39% |
lamb (lean) | 9.4 | 1.44 | 43% |
beef roast | 11.9 | 1.78 | 48% |
beef rib eye steak | 5.8 | 2.48 | 33% |
chicken drumstick | 11.1 | 1.49 | 47% |
beef brains | 0.3 | 1.51 | 22% |
gouda cheese | 2.9 | 3.56 | 24% |
camembert | 1.0 | 3.00 | 21% |
egg yolk | -0.2 | 2.75 | 18% |
chicken liver | 12.1 | 1.72 | 50% |
pork loin | 8.5 | 1.93 | 41% |
ground turkey | 4.4 | 2.58 | 30% |
pork (lean) | 9.7 | 2.09 | 44% |
porterhouse steak (fat trimmed) | 11.6 | 1.45 | 50% |
goat cheese | 0.5 | 2.64 | 21% |
lamb leg | 4.6 | 2.58 | 31% |
lamb shank | 11.4 | 1.96 | 48% |
monterey cheese | 1.1 | 3.73 | 21% |
pork ribs | -0.2 | 3.61 | 18% |
brie | 0.1 | 3.34 | 19% |
rotisserie chicken back | 4.4 | 2.12 | 32% |
duck | -0.6 | 3.37 | 18% |
headcheese | -1.3 | 1.57 | 20% |
ricotta | 1.5 | 1.74 | 27% |
t-bone steak | 2.4 | 2.94 | 26% |
lamb rib | 0.1 | 3.61 | 19% |
meatballs | -0.7 | 2.86 | 19% |
muenster cheese | 0.7 | 3.68 | 21% |
beef rib, small end | 4.3 | 2.78 | 31% |
sirloin steak | 5.9 | 2.43 | 36% |
beef loin | 3.8 | 2.78 | 30% |
beef rib, eye | 4.6 | 2.65 | 32% |
beef tenderloin steak | 4.1 | 2.73 | 31% |
veal loin | 10.6 | 1.75 | 48% |
beef loin, top loin | 5.3 | 2.50 | 34% |
chicken | 5.7 | 2.19 | 36% |
beef sausage | -0.9 | 3.32 | 18% |
salami | -0.4 | 3.78 | 18% |
flank, steak | 4.6 | 2.63 | 33% |
beef tenderloin steak | 4.4 | 2.62 | 32% |
knackwurst | -2.3 | 3.07 | 16% |
ground beef | 3.4 | 2.48 | 30% |
blue cheese | 0.5 | 3.53 | 21% |
feta cheese | 0.0 | 2.64 | 22% |
cream | -6.4 | 3.40 | 6% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
mackerel | -0.1 | 3.05 | 14% |
fish roe | 12.3 | 1.43 | 47% |
caviar | 7.2 | 2.64 | 33% |
sardine | 8.4 | 2.08 | 38% |
trout | 11.2 | 1.68 | 45% |
sturgeon | 12.3 | 1.35 | 49% |
herring | 7.3 | 2.17 | 36% |
anchovy | 10.3 | 2.10 | 44% |
salmon | 12.7 | 1.56 | 52% |
flounder | 13.9 | 0.86 | 57% |
tuna | 12.4 | 1.84 | 52% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
endive | 6.7 | 0.17 | 7% |
alfalfa | 9.9 | 0.23 | 19% |
olives | -1.4 | 1.45 | 3% |
chicory greens | 5.9 | 0.23 | 23% |
spinach | 14.8 | 0.23 | 49% |
escarole | 4.4 | 0.19 | 24% |
coriander | 5.7 | 0.23 | 30% |
turnip greens | 11.8 | 0.29 | 44% |
corn bran | -0.9 | 2.24 | 12% |
avocado | -4.6 | 1.60 | 8% |
beet greens | 5.6 | 0.22 | 35% |
wheat bran | 8.5 | 2.16 | 38% |
flax seed | -0.1 | 5.34 | 12% |
tofu | 5.2 | 0.83 | 34% |
blackberries | 1.5 | 0.43 | 27% |
pumpkin seeds | 2.6 | 5.59 | 19% |
mustard greens | 5.0 | 0.27 | 36% |
coconut milk | -5.0 | 2.30 | 9% |
sesame seeds | -1.0 | 6.31 | 10% |
brazil nuts | -1.5 | 6.59 | 9% |
zucchini | 5.7 | 0.17 | 40% |
chinese cabbage | 11.2 | 0.12 | 54% |
The macronutrient split of Robin’s diet is shown in the chart below.
Robin’s protein intake is 1.5g/kg LBM or 77g/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 | 95 |
Robin | 25% | 1.47 | 77 |
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) | 95 | 170 |
fat (g) | 20 | 120 |
carbs (g) | 0 | 40 |
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.
Robin’s food diary indicates she is eating 1222 calories per day with an insulin load of 87g/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 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 | 29% | 87 | 44 |
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 19 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) |
---|---|
Bacon Cheeseburger Soup (Robin) | 504 |
Insulin Load (g)
Insulinogenic Calories (%)
Net Carbs (g)
Protein (g)
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.
NOTE: these recipes are not optimized for your allergies/intolerances