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

The supplements listed below will provide she 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 her 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: hypertension, inflammation, sleep apnea.

nutrient	% DRI	prioritize
Potassium	45%
Calcium	53%
Iron	56%
Magnesium	61%
Phosphorus	69%
Valine	69%
Leucine	77%
Isoleucine	79%
Methionine	80%
Copper	82%
Lysine	83%
Vitamin K1	89%
Folate	92%

The foods listed below will provide she 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 her diet is shown in the chart below.

macro targets

While her 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)	115	260
fat (g)	30	185
carbs (g)	0	100
energy (calories)		2600

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

Her food diary indicates she is eating 1792 calories per day with an insulin load of 205g/day and with 46% 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 her 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
	46%	205	160

The chart below shows a comparison of the nutrient density of her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is March 29 2019 while her least nutrient-dense day is March 28 2019.

Her food diary for the best and worst days are shown below for comparison. she 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)
Half and Half	74
Vital Choice, Wild Alaskan Sockeye Salmon Oil	15
Natures Bounty Co Q-10 200mg	5
Stouffer's Classics Swedish Meatballs	561
McDonald's Big Mac	541
Taco Bell Nachos BellGrande	742

Worst Day

food name	energy (kcal)
Del Taco, burrito, bean rice & cheese	560
Coffee, decaf, from vending machine, with cream	54
Stouffer's Classics Turkey Tetrazzini	452
Hormel Chili, chili, canned, with beans, 100% natural	480
Kraft, Cheese, Cheddar, Mild, Shredded	100

optimized recipes for diabetes management

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

1. optimised electrolyte mix
2. baked kale chips
3. sautéed spinach with bacon
4. Hulk green smoothie
5. Popeye bowl
6. turkey & spinach egg white omelette
7. medium fat spinach omelette
8. prawn & stir fry vege
9. egg white omelette
10. cod, veggies & pickles
11. chicken liver mushroom pate
12. garlic & chilli prawns
13. chicken breast, mushrooms, broccoli, spinach, asparagus
14. low fat spinach muffins
15. sautéed spinach with bacon & egg
16. eggs, sardines, oysters & broccoli
17. salmon, chicory, sauerkraut & greens
18. salmon, broccoli & vege
19. potassium caramel salted coffee
20. Ketogains protein pudding
21. eggs in a vege nest with ham
22. surf & turf
23. salted caramel protein coffee
24. parsley & spinach salad
25. smoked salmon with watercress
26. spinach, cottage cheese & protein sludge
27. shrimp fajitas taco
28. salmon, asparagus, spinach & mushroom
29. green Hulk omelette with chicken
30. lemon vegetables

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