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
Manganese	69%
Iron	73%
Phosphorus	101%
Sodium	103%
Leucine	114%
Valine	117%
Potassium	126%
Magnesium	127%
Lysine	129%
Isoleucine	130%
Methionine	142%
Cystine	143%
Copper	153%

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 17 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	3
Keto Labs Omega 3	10
3-a-day Coffees (Robin)	135
Cinnamon, Ground	3
Cocoa Powder, Unsweetened	1
Cream, Fluid, Heavy Whipping	153
Lettuce, Spring Mix, Mesclun	11
Tomato Raw, Includes Cherry, Grape, Roma	17
Cheese, cheddar	117
Ham, Honey, Smoked, Cooked	77
Turkey Breast, Sliced, Prepackaged	69
Salami, Hard, Beef and Pork	60
Manitoba Harvest, hemp seeds, Hemp Hearts, shelled [Copy]	57
Flax Seeds, Not Fortified	37
Pumpkin or Squash Seeds, Shelled, Unsalted	42
Sesame Seeds, Hulled, Toasted, Unsalted	45
Sunflower Seeds, Dry Roasted, Salted	47
Pine Nuts, Pignolias	28
Marie's, Chunky Blue Cheese Dressing	253
Cider Vinegar	3
Red Star Nutritional Yeast	70
Cumin, Ground	2
Turmeric, Ground	2
Black Pepper, Ground	3
Maine Coast Organic Kelp Granules	3
Hot chili peppers, sun dried	3
Sauce, Hot Chile, Sriracha	3
Parsley, Dried	9

Worst Day

food name	energy (kcal)
Bacon Cheeseburger Soup (Robin)	504

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. low-carb blueberry smoothie
2. pina colada ice cream
3. red cabbage slaw
4. arugula cucumber salad with lemon dressing
5. raw chilled avocado soup
6. savory green smoothie
7. stuffed avocados with crunchy Asian cabbage slaw
8. post ranch inn salad
9. oven roasted broccoli
10. spicy avocado carrot tomato smoothie
11. broccoli soup
12. asparagus basil salad
13. kale guacamole
14. sauteed kale
15. summer squash salad
16. raw avocado cucumber sushi rolls
17. zucchini and watercress soup
18. kale salad with cranberry vinaigrette and walnuts
19. carrot ginger soup
20. Roasted Carrots with Parsley-Yogurt Sauce
21. grilled portabella mushrooms
22. grilled asparagus salad
23. carrots with apricots, hazelnuts, and creme fraiche
24. creamy cauliflower mash
25. mango lassi smoothie
26. toasted cauliflower Soup
27. creamed kale with shallots
28. Chocolate Dessert
29. chocolate potassium coffee
30. endive and watercress salad

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