Making My Health Perfect 10
Ten daily food targets make variety visible without turning eating into a manual nutrition spreadsheet. Your score shows completed targets while Making My Health keeps partial progress working in the background.
A serving below is a practical calculation unit, not the headline score. Foods and recipes can advance more than one target when they serve more than one nutritional purpose. “c” means a standard US measuring cup.
The daily food targets you have completed.
Recipe nutrients compared with your personalized targets and ranges.
Recipes and foods chosen to help close the gaps still open today.
What counts toward your Perfect 10
| Daily target | Completion target | What can count | Why it is tracked |
|---|---|---|---|
| Legumes | 3 servings | 1/2 c cooked beans or lentils; 1/4 c hummus | Protein, fiber, folate, and iron |
| Leafy greens | 2 servings | 1 c raw or 1/2 c cooked | A practical leafy-green target |
| Cruciferous vegetables | 1 serving | 1/2 c broccoli, cabbage, cauliflower, or kale | A distinct vegetable-family target |
| Other vegetables | 2 servings | 1/2 c cooked or 1 c raw | Broader vegetable variety |
| Berries | 1 serving | 1/2 c fresh or frozen; 1/4 c dried | A deliberate berry choice |
| Other fruits | 3 servings | 1 medium fruit or 1/2 c cut fruit | Broader fruit variety |
| Whole grains | 3 servings | 1/2 c oats, quinoa, or brown rice; 1 slice whole-grain bread | Fiber-rich grain coverage |
| Nuts and seeds | 1 serving | 1/4 c nuts or seeds; 2 tbsp nut or seed butter | A mixed source of fiber, minerals, and unsaturated fats |
| Omega-3-rich choice | 1 serving | 1 tbsp ground flax; 1 tbsp chia; 1 oz walnuts; or an omega-3-rich fish serving | A daily prompt for ALA-rich plants or omega-3-rich seafood |
| Unsaturated-fat source | 1 serving | Olive, canola, or avocado oil; avocado; nuts, seeds, or oily fish | A practical emphasis on monounsaturated and polyunsaturated fat sources |
Alongside the score: Variety Boost tracks herbs and spices, and Hydration tracks water and unsweetened tea. Both remain visible without changing the number out of ten. Nutrient Vitals separately compares logged-recipe nutrients with personalized planning targets.
These are the tracker’s Optimal for MOST baseline targets. Plan and profile choices can adjust quantities. Perfect 10 remains the shared organizing structure.
How to use it
Want the checklist to keep score for you?
Making My Health keeps the Perfect 10 score, partial target progress, Hydration, Variety Boost, and Nutrient Vitals together. No login is required, and saved profile and tracking data stay on this device.