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 fat loss 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. We also want to prioritise nutrients that are below 500% DRI for your specific condition: asthma, depression, dyslipedimia, fatigue, hypertension, inflammation, insomnia, headaches, fibromyalgia, sleep apnea.
nutrient | % DRI | prioritize |
---|---|---|
Iron | 25% | |
Vitamin D | 47% | |
Calcium | 54% | |
Phosphorus | 61% | |
Potassium | 77% | |
Valine | 78% | |
Leucine | 81% | |
Manganese | 81% | |
Methionine | 93% | |
Isoleucine | 98% | |
Cystine | 103% | |
Lysine | 103% | |
Threonine | 106% |
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 weight loss & blood sugar control . 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 |
---|---|---|---|
porterhouse steak (fat trimmed) | 11.6 | 1.45 | 50% |
beef roast | 10.2 | 1.78 | 48% |
chicken breast | 12.5 | 1.48 | 60% |
veal | 12.9 | 1.51 | 65% |
lamb shank | 9.6 | 1.96 | 48% |
rib eye fillet | 8.4 | 1.99 | 45% |
bison | 10.0 | 1.71 | 53% |
chicken drumstick | 7.9 | 1.49 | 47% |
egg white | 12.8 | 0.52 | 74% |
roast beef | 6.8 | 2.19 | 38% |
leg ham | 10.1 | 1.65 | 56% |
pork shoulder | 10.1 | 1.62 | 56% |
pork chops | 9.5 | 1.74 | 54% |
chuck steak | 9.1 | 1.94 | 51% |
ground beef (lean) | 9.9 | 1.44 | 60% |
sirloin steak (lean) | 9.8 | 1.77 | 57% |
ground pork | 9.2 | 1.85 | 54% |
whole egg | 2.6 | 1.43 | 30% |
lamb (lean) | 5.7 | 1.44 | 43% |
top round steak | 9.3 | 2.09 | 56% |
veal loin | 6.8 | 1.75 | 48% |
pork (lean) | 6.1 | 2.09 | 44% |
roast pork | 5.2 | 1.99 | 41% |
pork loin | 4.9 | 1.93 | 41% |
pork ribs | 4.7 | 2.16 | 39% |
bologna | -1.2 | 3.1 | 11% |
lean pastrami | 10.0 | 0.95 | 72% |
cheddar | 5.3 | 1.73 | 48% |
elk | 4.7 | 1.93 | 44% |
sour cream (light) | -0.6 | 1.36 | 26% |
beef rib eye steak | 2.5 | 2.48 | 32% |
roast ham | 3.0 | 1.78 | 41% |
cream cheese (low fat) | 10.1 | 1.05 | 76% |
chicken | 2.3 | 2.19 | 36% |
bratwurst | -0.7 | 3.33 | 16% |
beef brisket | 2.7 | 2.44 | 37% |
lamb chop | 3.9 | 2.34 | 42% |
sirloin steak | 2.3 | 2.43 | 36% |
meatballs | -1.0 | 2.86 | 19% |
ham | -0.8 | 1.49 | 29% |
rotisserie chicken drumstick | 2.4 | 2.06 | 39% |
beef loin, top loin | 1.8 | 2.5 | 34% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
flounder | 13.0 | 0.86 | 57% |
salmon | 12.7 | 1.56 | 52% |
halibut | 15.2 | 1.11 | 66% |
fish roe | 10.9 | 1.43 | 47% |
white fish | 15.6 | 1.08 | 70% |
rockfish | 14.5 | 1.09 | 66% |
crayfish | 13.5 | 0.82 | 67% |
whiting | 13.8 | 1.16 | 66% |
perch | 12.5 | 0.96 | 62% |
sturgeon | 9.9 | 1.35 | 49% |
pollock | 14.0 | 1.11 | 69% |
trout | 9.1 | 1.68 | 45% |
haddock | 14.1 | 1.16 | 71% |
orange roughy | 13.2 | 1.05 | 70% |
crab | 13.0 | 0.83 | 71% |
lobster | 12.4 | 0.89 | 71% |
shrimp | 11.9 | 1.19 | 69% |
anchovy | 7.3 | 2.1 | 44% |
tuna | 8.7 | 1.84 | 52% |
cod | 14.6 | 2.9 | 71% |
sardine | 5.4 | 2.08 | 38% |
mackerel | 1.3 | 3.05 | 14% |
octopus | 11.9 | 1.64 | 71% |
herring | 3.5 | 2.17 | 36% |
clam | 10.9 | 1.42 | 73% |
caviar | 3.5 | 2.64 | 33% |
mussel | 7.7 | 0.86 | 63% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
endive | 2.9 | 0.17 | 7% |
alfalfa | 5.7 | 0.23 | 19% |
spinach | 11.4 | 0.23 | 49% |
turnip greens | 10.4 | 0.29 | 44% |
coriander | 5.4 | 0.23 | 30% |
spirulina | 15.0 | 0.26 | 70% |
mustard greens | 5.6 | 0.27 | 36% |
watercress | 12.2 | 0.11 | 65% |
chicory greens | 2.3 | 0.23 | 23% |
olives | -1.2 | 1.45 | 3% |
chinese cabbage | 8.4 | 0.12 | 54% |
arugula | 5.9 | 0.25 | 45% |
escarole | 0.8 | 0.19 | 24% |
beet greens | 3.2 | 0.22 | 35% |
chard | 6.8 | 0.19 | 51% |
seaweed (laver) | 13.8 | 0.35 | 80% |
tofu | 3.1 | 0.83 | 34% |
blackberries | 0.6 | 0.43 | 27% |
chives | 5.0 | 0.3 | 48% |
banana pepper | 1.9 | 0.27 | 36% |
lettuce | 4.9 | 0.15 | 50% |
corn bran | -1.0 | 2.24 | 12% |
raspberries | 0.2 | 0.52 | 30% |
asparagus | 4.2 | 0.22 | 50% |
parsley | 3.7 | 0.36 | 48% |
collards | -0.3 | 0.33 | 37% |
rhubarb | 3.6 | 0.21 | 55% |
The macronutrient split of Robin’s diet is shown in the chart below.
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) | 80 | 165 |
fat (g) | 20 | 75 |
carbs (g) | 0 | 45 |
energy (calories) | 1150 |
Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.
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 January 05 2019 while her least nutrient-dense day is January 04 2019.
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) |
---|---|
NOW Ultra Omega-3 (Robin) | 20 |
Coffee, Prepared From Grounds | 2 |
Cocoa Powder, Unsweetened | 1 |
Coffee creamer, powder, sugar free | 32 |
Cream, Fluid, Heavy Whipping | 102 |
String Cheese | 84 |
Sparkling water, artificially sweetened | 1 |
Black Pepper, Ground | 3 |
Chicken, Broilers or Fryers, Breast, Meat Only, Cooked, Rotisserie, Original Seasoning | 196 |
Cowpeas, canned, drained | 117 |
Spinach, Canned, Drained | 28 |
Salad Too Big Today! 01/05/2019 (Robin) | 305 |
President's Choice, New York-Style Cheesecake, Wild Blueberry Topped | 150 |
Egg Yolks, Cooked | 107 |
Worst Day
food name | energy (kcal) |
---|---|
NOW Ultra Omega-3 (Robin) | 20 |
Coffee, Prepared From Grounds | 5 |
Cocoa Powder, Unsweetened | 2 |
Cinnamon, Ground | 2 |
Coffee creamer, powder, sugar free | 158 |
Cream, Fluid, Heavy Whipping | 102 |
Zhou Collagen Peptides ~Unflavored Hydrolyzed Protein | 40 |
Tomato Raw, Includes Cherry, Grape, Roma | 8 |
String Cheese | 84 |
Sparkling water, artificially sweetened | 1 |
Whataburger, sandwich, patty melt, Whataburger | 940 |
Tomato Raw, Includes Cherry, Grape, Roma | 7 |
Lettuce, Iceberg | 2 |
Lindt, Lindor, Milk Chocolate Truffles | 306 |
How much protein will maximise satiety?
How much fat will maximise satiety?
Should you eat more or less carbs?
How many net carbs will maximise satiety?
How much fiber will maximise satiety?
What macros contribute the most to you overeating?
How much sugar should you eat to lose weight?
Which days of the week are best/worst for you?
Does water consumption improve weight management?
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 fat loss with and insulin management.
NOTE: these recipes are not optimized for your allergies/intolerances