recommended approach
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 |
micronutrient profile
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).
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.
nutrient ratios
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.
nutrients to prioritise
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% |
optimal foods for you
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).
Suggested animal based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| bologna | -1.3 | 3.1 | 11% |
| liver sausage | -1.2 | 3.31 | 12% |
| bratwurst | -0.9 | 3.33 | 16% |
| headcheese | -1.3 | 1.57 | 20% |
| meatballs | -0.9 | 2.86 | 19% |
| beef brains | -1.0 | 1.51 | 22% |
| lamb brains | 0.0 | 1.54 | 27% |
| roast beef | 3.7 | 2.19 | 38% |
| limburger cheese | -1.4 | 3.27 | 19% |
| sweetbread | -3.8 | 3.18 | 12% |
| whole egg | 0.3 | 1.43 | 30% |
| camembert | -1.4 | 3.0 | 21% |
| sour cream (light) | -0.8 | 1.36 | 26% |
| porterhouse steak (fat trimmed) | 6.3 | 1.45 | 50% |
| chicken liver | 6.4 | 1.72 | 50% |
| brie | -1.8 | 3.34 | 19% |
| swiss cheese | -0.7 | 3.93 | 22% |
| beef roast | 5.8 | 1.78 | 48% |
| lamb sweetbread | 3.9 | 1.44 | 43% |
| edam cheese | -0.7 | 3.57 | 23% |
| gruyere cheese | -0.7 | 4.13 | 22% |
| cream | -6.1 | 3.4 | 6% |
| monterey cheese | -1.4 | 3.73 | 20% |
| goat cheese | -1.9 | 2.64 | 21% |
| rib eye fillet | 4.8 | 1.99 | 45% |
| egg yolk | -2.8 | 2.75 | 18% |
| pork ribs | -2.6 | 3.61 | 18% |
| beef rib eye steak | 1.1 | 2.48 | 32% |
| ricotta | -1.2 | 1.74 | 26% |
| gouda cheese | -0.7 | 3.56 | 24% |
| muenster cheese | -1.8 | 3.68 | 21% |
| beef sausage | -2.8 | 3.32 | 18% |
| sour cream | -5.3 | 1.98 | 13% |
| blue cheese | -1.8 | 3.53 | 21% |
| lamb rib | -2.4 | 3.61 | 19% |
| bacon | -4.6 | 4.17 | 11% |
| ham | -0.7 | 1.49 | 29% |
| feta cheese | -2.2 | 2.64 | 22% |
| chorizo | -2.4 | 4.55 | 17% |
| liverwurst | -3.6 | 3.26 | 16% |
| duck | -3.0 | 3.37 | 18% |
| colby | -1.8 | 3.94 | 21% |
| salami | -2.7 | 3.78 | 18% |
| knackwurst | -4.0 | 3.07 | 16% |
| t-bone steak | -1.0 | 2.94 | 26% |
| lamb leg | 0.3 | 2.58 | 31% |
| lamb (lean) | 3.2 | 1.44 | 43% |
| lamb kidney | 5.8 | 1.12 | 52% |
| turkey | -0.9 | 2.21 | 28% |
| cheddar cheese | -2.0 | 4.1 | 20% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mackerel | -0.5 | 3.05 | 14% |
| caviar | 2.0 | 2.64 | 33% |
| fish roe | 5.2 | 1.43 | 47% |
| salmon | 6.2 | 1.56 | 52% |
| herring | 1.8 | 2.17 | 36% |
| trout | 4.1 | 1.68 | 45% |
| sardine | 2.0 | 2.08 | 38% |
| sturgeon | 4.9 | 1.35 | 49% |
| anchovy | 3.8 | 2.1 | 44% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| endive | 5.5 | 0.17 | 7% |
| alfalfa | 6.9 | 0.23 | 19% |
| chicory greens | 5.0 | 0.23 | 23% |
| coriander | 6.3 | 0.23 | 30% |
| olives | -1.3 | 1.45 | 3% |
| escarole | 4.1 | 0.19 | 24% |
| spinach | 9.8 | 0.23 | 49% |
| corn bran | -0.8 | 2.24 | 12% |
| turnip greens | 7.6 | 0.29 | 44% |
| blackberries | 1.6 | 0.43 | 27% |
| mustard greens | 4.2 | 0.27 | 36% |
| banana pepper | 3.8 | 0.27 | 36% |
| avocado | -4.2 | 1.6 | 8% |
| arugula | 6.2 | 0.25 | 45% |
| beet greens | 2.7 | 0.22 | 35% |
| chinese cabbage | 8.2 | 0.12 | 54% |
| raspberries | 1.0 | 0.52 | 30% |
| chives | 6.5 | 0.3 | 48% |
| watercress | 11.3 | 0.11 | 65% |
| zucchini | 3.7 | 0.17 | 40% |
| lettuce | 6.3 | 0.15 | 50% |
| tofu | 2.1 | 0.83 | 34% |
| chard | 6.6 | 0.19 | 51% |
| parsley | 5.6 | 0.36 | 48% |
| flax seed | -2.2 | 5.34 | 12% |
| coconut milk | -5.3 | 2.3 | 8% |
| peanut butter | -0.3 | 5.9 | 18% |
| asparagus | 5.3 | 0.22 | 50% |
| pumpkin seeds | -0.5 | 5.59 | 19% |
| eggplant | 0.5 | 0.25 | 34% |
| coconut cream | -5.5 | 3.3 | 8% |
| artichokes | 4.8 | 0.47 | 49% |
| cauliflower | 4.9 | 0.25 | 50% |
| sesame seeds | -3.4 | 6.31 | 10% |
| coconut meat | -5.6 | 3.54 | 10% |
macronutrients
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 |
daily nutrient score
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.
best and worst days
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 |
diet log analysis
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)
optimized recipes for you
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.
- optimised electrolyte mix
- sautéed spinach with bacon
- turkey & spinach egg white omelette
- quick fish salad with mussels
- chicken liver mushroom pate
- medium fat spinach omelette
- potassium caramel salted coffee
- cod, veggies & pickles
- salted caramel protein coffee
- Hulk green smoothie
- Popeye bowl
- egg white omelette
- broccoli, egg whites, mackerel, mussels
- chicken breast, mushrooms, broccoli, spinach, asparagus
- sautéed spinach with bacon & egg
- salmon & salad bowl
- garlic & chilli prawns
- salmon, broccoli & vege
- prawn & stir fry vege
- surf & turf
- eggs in a vege nest with ham
- green Hulk omelette with chicken
- spinach stuffed chicken breast
- green omelette
- Ahi tuna & asparagus
- tuna, salad & sprouts
- steak, tomato, egg & spinach
- low fat spinach muffins
- Ketogains protein pudding
- avocado, spinach & walnut salad
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances