Nutrient Cheat Code

→ Open the tool

Find a tiny set of nutrient-dense foods that covers most of your daily nutrient targets in one small meal — so the rest of the day is yours.

Eat the right small set of foods once a day. See which nutrients you cover and which are gaps. Eat whatever you want for the rest of the day.

How to use it

1. Add what you eat anyway. In the Daily baseline section at the top, use the picker to add common foods you already eat on a typical day — rice, chicken, eggs, bread, yogurt, fruit, etc. Pick a portion size from the dropdown next to each one. (Sunlight is in there too, as a non-food vitamin D contributor.)

2. Watch the bars. The horizontal bars on the right show how close you are to your daily target for each nutrient. The tick mark is 100% (the FDA Daily Value). Where it matters, a second tick on the right marks the upper safe limit.

   • Red — under 40% of target
   • Amber — 40–79%
   • Green — 80% or more (good enough — DVs already include a safety margin)
   • Bright red — over the upper limit (only relevant for a few nutrients like selenium, vitamin A, iron)

3. Fill the gaps with power foods. Below the baseline, the curated power foods are grouped into clusters (leafy greens, colorful fruit/veg, nuts, seeds, specialists). Tick the ones you'd be willing to eat in the morning. Each food shows its dominant nutrient(s) in parentheses — Kale (Vit K), Brazil nut (Selenium) — so you can see at a glance what each one buys you.

4. Investigate.

   • Hover a food name to preview that food's contribution in isolation — the bars temporarily show only what it brings.
   • Hover a nutrient name for a tooltip ranking the top 5 foods for that nutrient. Click any row in the tooltip to add that food directly. Useful when you have one stubborn gap and want to know your options.

5. Adjust the view.

   • The default view is Common gaps — 15 nutrients a limited-variety diet typically misses. Toggle to All nutrients to see all 19 (adds protein, vitamin A, zinc, selenium — the ones a basic meat-bread-dairy diet already covers).
   • Don't care about a nutrient? Click it to untrack — it greys out and demotes to the bottom of the list. Still computed, just out of the way.

Your selections are saved in your browser's localStorage, so the dashboard is still there when you come back.

What it tracks

19 nutrients: 3 macros (protein, fiber, fat) + 9 vitamins (A, C, D, E, K, B6, B9, B12, plus a couple of B's) + 7 minerals (calcium, iron, magnesium, potassium, zinc, selenium, iodine).

Targets come from FDA Daily Values. Upper limits (where overdose is a real risk — selenium, vitamin A, iron, zinc, vitamin D, B6, niacin, folate) come from IOM Dietary Reference Intakes.

Caveat — values are approximate

The per-100g food numbers were assembled from training-data recall, not direct queries to USDA FoodData Central. They're roughly right (back-of-the-label level) but not verified. Some nutrients (nori iodine, nutritional yeast B12 fortification) vary so much by brand/species that any single number is approximate.

Don't use this for medical or therapeutic dosing. It's for getting a rough sense of where your daily eating sits, not clinical work.

Run it locally

It's a single self-contained HTML file. No build step, no framework, no network calls.

• Open index.html in any browser. That's it.
• To deploy your own copy on GitHub Pages: fork or clone, push to your repo, then Settings → Pages → Deploy from branch → main → / (root) → Save.

Customizing

All data lives in three arrays at the top of the <script> block in index.html:

• NUTRIENTS — id, label, unit, DV, UL, gap flag
• CLUSTERS — groupings for curated power foods
• FOODS — per-100g values, portion presets, default portion, category (cluster or common)

Edit directly and refresh — no rebuild. To add a non-food contributor like sunlight, set hideGrams: true so the portion renders as a label (e.g. 20 min) instead of a gram weight.

If you spot a clearly-wrong value, edit the FOODS entry directly. PRs welcome.

Privacy

100% client-side. No tracking, no analytics, no network requests. Selections live in your browser's localStorage and never leave your machine.

License

MIT.