A day of food, and what it covers.

Twenty-nine nutrients against 5,741 USDA foods. Put a day on the plate and see what it reaches and what it misses; or start from a diet you live with and see how far food alone gets you. Every restriction is a filter, every ceiling is yours to set, and every value says where it came from.

Start from

An ordinary day, and what it misses Ten days written by hand, and what each one falls short on. The foods I eat most weeks Tick what you actually eat and see what it reaches. Only foods I like Build a day from foods you would eat, and nothing else. A nutrient I'm short on Name it, and get the foods that close it fastest. Compare the five routes Fewest foods, supermarket only, no cooking, plants only, unfortified only.

Diets

Each diet is a filter over the same foods: what it removes, what survives, and which nutrients get harder.

What it will not do

It estimates intake, never nutrient status. Absorption, genetics, medication and disease all move the result, and only a lab measures it.

It counts nothing twice. Reference intakes already assume ordinary absorption, so the panel compares intake to target and reports absorption as separate warnings that name the meal and the fix.

It marks what it borrowed. A value is measured, estimated from the food's group, or absent, and the panel says which. Iodine is estimated everywhere, because USDA measures it in nothing; chromium reads "none" for good, because no dependable data exists.

Not medical advice

Talk to your clinician before changing how you eat, especially in pregnancy or on medication. How the numbers are made