Ben Winney · Reference document
The Micronutrient Cheat Sheet
Every vitamin and mineral your body needs, and the six best whole foods for each one. How much is in a serving, and how far that gets you towards your daily requirement.
£9.99 one-time
Get the cheat sheet — £9.99Instant PDF download · Free updates for life · £9.99 comes off the complete Nutrition Guide
| [Food 1] | [serving] | [00%] |
| [Food 2] | [serving] | [00%] |
| [Food 3] | [serving] | [00%] |
| [Food 4] | [serving] | [00%] |
| [Food 5] | [serving] | [00%] |
| [Food 6] | [serving] | [00%] |
One of 30 entries. Food sources are chosen with bioavailability in mind, so what's listed is what your body can actually use.
Knowing you're short on something is the easy part.
Most men eating a reasonable diet are still missing a few nutrients, and they rarely find out which ones. The usual response is a multivitamin, which covers the gap on paper but usually uses the cheapest, worst quality forms of each vitamin and leaves your actual food diet no better.
Whole foods solve the problem better if you know which foods to reach for. That requires either memorising food composition tables, or just something you can check in ten seconds while you're standing in front of the fridge/cupboard. This cheat sheet is that second option.
What's inside
- All 30 vitamins and minerals, from the B-vitamins through to trace elements like selenium and boron
- The six best whole-food sources for each vitamin and mineral, selected with bioavailability taken into account
- The amount of the nutrient per serving, and what percentage of your daily requirement that covers
- Notes where a nutrient needs particular attention, such as B12 on a plant-based diet
Built to used as a daily tool, rather than just read once.
Planning the weekly shop
Check the nutrients you tend to struggle with getting enough of, and put two or three foods that cover several of them at once into your basket.
Standing at the fridge
Work the other way round: see what you have, and check what it's actually giving you before you decide what to cook.
Out of everything I've made, this is the document I use most often, and it's the part of my Nutrition Guide readers mention most.
Upgrade whenever you're ready
The cheat sheet tells you which foods to eat. My Ultimate Nutrition Guide covers everything else around that: macronutrients, food sourcing and preparation, gut health, 25 three-day meal plans and over 200 meal ideas.
Buy the cheat sheet today and your £9.99 comes off the guide whenever you decide you want the rest. You pay the same in total either way.
Who put this together
I'm Ben Winney. I have a degree in Neuroscience from the University of Exeter and research experience in nutritional physiology, and I make science-based health and fitness content for over 100,000 subscribers on YouTube.
The nutrient quantities in this cheat sheet come from published food composition data, and the sheet is updated as that data is revised.
Questions
Is this the same cheat sheet that's in the Nutrition Guide?
Essentially. It's the reference section of the guide, sold on its own for people who want the quick answers without the full book. If you already own the Nutrition Guide, you already have it.
What format is the cheat sheet in?
A PDF, available to download the moment you've paid. It's laid out to be readable on a phone, and it prints onto a few pages if you'd rather stick it on the fridge.
Does it work if I'm vegetarian, vegan or animal-based?
Every nutrient lists six sources, include both animal and plant options, and there are notes where a particular diet makes a nutrient harder to get. I lean towards animal sources because they usually have better bioavailability - but not always!
Will it be updated?
Yes, and every future version is included in the price. You'll get the new one for free by email when it's ready.
Do I still need this if I take a multivitamin?
A multivitamin fills some gaps without telling you where they were. This tells you which foods cover which nutrients, so you can close most of the gaps with what you eat.
Thirty nutrients and one page you'll actually use.
Ten seconds at the fridge beats another year of guessing what your diet is missing.
Get the cheat sheet — £9.99Instant PDF download · Free updates for life · £9.99 credited towards the Nutrition Guide