About Food First

The Food-First Philosophy

Most nutrients are better absorbed from whole foods than supplements. Food provides a complex matrix of vitamins, minerals, fiber, and phytochemicals that work together — something no pill can replicate.

Food First is a free tool that helps you identify which whole foods can replace or reduce your supplement intake. We use curated data from the USDA FoodData Central, FDA Daily Values, and NIH Office of Dietary Supplements to provide evidence-based recommendations.

How It Works

1. Enter the supplements or nutrients you currently take
2. Optionally filter for your dietary preferences
3. Get personalized whole-food recommendations ranked by nutrient density, practicality, and overlap
4. See an optimized food stack that covers the most nutrients with the fewest foods
5. Get a meal idea and grocery list to make it actionable

Limitations

• This tool covers 35 nutrients — comprehensive but not exhaustive
• Nutrient amounts are approximations based on USDA averages
• Individual absorption varies based on genetics, gut health, and other factors
• Some people genuinely need supplements (e.g., B12 for strict vegans, prenatal folate)
• Plant-based omega-3 (ALA) converts less efficiently to EPA/DHA than fish-based sources