Daily Micronutrient Tracker

A simple daily log to help you build awareness, consistency, and nutrient confidence

Date:

1. Vitamin B12

Did I consume a B12 source today?

(Examples: fortified plant milk, fortified nutritional yeast, supplement)

• Yes
• No

Notes:

2. Iron

Iron‑rich foods I ate today:

(Examples: lentils, beans, tofu, pumpkin seeds, spinach, quinoa)

-

Did I pair iron foods with vitamin C?

• Yes
• No
• Partially

Notes:

3. Calcium

Calcium sources I consumed today:

(Examples: fortified plant milk, calcium‑set tofu, tahini, almonds, leafy greens)

-

Notes:

4. Zinc

Zinc‑rich foods I ate today:

(Examples: pumpkin seeds, hemp seeds, chickpeas, lentils, whole grains, tofu)

-

Notes:

5. Iodine

My iodine source today:

(Examples: iodized salt, sea vegetables, supplement)

-

Notes:

6. Omega‑3 Fats

Omega‑3 sources I consumed today:

(Examples: flax, chia, hemp, walnuts, algae‑based DHA/EPA)

-

Notes:

7. Hydration Check

Approximate water intake today:

• Less than 4 cups
• 4–6 cups
• 6–8 cups
• 8+ cups

Notes:

8. Energy & Mood Reflection

Energy today:

• Low
• Moderate
• High

Mood today:

• Unsteady
• Neutral
• Steady

Any patterns I noticed:

9. Tomorrow’s Intention

One micronutrient I want to focus on tomorrow: