1. Eat real food2. Only when hungryPrioritize proteinFat for satietyEarn your carbs
Iron today0.0
All
● Eat freely
● Restraint / Limit
● Gray area
● Avoid
Add custom food
mg per
For composite foods you make (protein yogurt, pancakes), the iron is the sum of the ingredients — protein powder is often iron-fortified. This number is only as accurate as what you enter from the labels. Leave it blank if you don’t need to track this food’s iron.
Built only from green-tier foods. Amber items are flagged as the “if hungry” lever (Rule 2: eat only when hungry).
You're tracking to limit iron. This tallies what you log against a daily ceiling. It is an awareness tool, not medical guidance — if a clinician gave you a target, use theirs.
Daily ceiling:
mg
— edit to your doctor's number
Values are mg of iron per the serving shown, from USDA FoodData Central reference data. Real content varies by cut, brand, cooking, and fortification — treat these as estimates, not lab values. The ⪑ red flag marks foods at or above 3 mg/serving. Heme iron (from meat, fish, eggs) is absorbed roughly 2–3× more than non-heme (plant) iron, so for limiting overload the heme-flagged foods matter most even when the milligram number looks similar. Organ meats, shellfish (clams, oysters, mussels), and red meat are the largest dietary sources. Iron-containing supplements and fortified grains/cereals are easy to miss — check labels. This tool does not track ferritin or transferrin saturation and cannot tell you whether your intake is clinically safe; that requires bloodwork and your physician.
A clean one-page cook sheet for the nanny — this week’s dinners, simple steps, no app, no login, nothing about iron. Tap Print / Save PDF and hand over paper.
A one-screen summary. Tap Print / Save PDF to keep a paper copy in your wallet or on the fridge.
Offline-first. The app works with no signal; when you’re online it syncs your data to your Google Sheet. Anything logged offline is queued and sent automatically when a connection returns.
Connection—
Google Sheets syncNot set up
Queued (offline) writes0
Last successful syncNever
Apps Script Web App URL
Export is the always-works fallback — one tap dumps your full iron log, history, and shopping list as a file you can save, email yourself, or drop into any spreadsheet. It needs no setup and cannot silently fail, which is why it stays even with sync on.
One-time Google Sheets setup (~10 min) — tap to expand
Go to sheets.google.com and create a blank spreadsheet. Name it anything.
In that sheet: Extensions → Apps Script. A code editor opens.
Delete whatever code is there. Tap Copy script below and paste it in.
Tap Deploy → New deployment. For type choose Web app.
Set “Who has access” to Anyone. (This is required for the app to reach it. The URL is long and unguessable; treat it like a password and don’t share it. If you want it locked down further, ask me for the token-protected version.)
Tap Deploy, approve the Google permission prompts (it’s your own script writing to your own sheet).
Copy the Web app URL it gives you (ends in /exec). Paste it in the box above and tap Save URL, then Sync now.
If sync ever stops working (Google occasionally changes deployment rules), the app keeps running offline and your Export still works — no data is lost. You’d just re-deploy and paste a fresh URL.
Note on what this is: a personal Google Sheet synced from your device — convenient and durable, but still not a clinical record system. For iron you’re managing medically, your physician’s bloodwork and targets remain what matters; this is an intake-awareness aid.
Transcribed from your Revitalize Metabolic Health handout. Fully offline — open Share → Add to Home Screen to use it like an app.
Instacart list
Log iron
Enter the amount you actually ate, in the unit shown. The iron is calculated from that — no serving-size math in your head. Estimate is fine; this is awareness, not lab measurement.