Start here
Drink a glass of water
A simple reset before your next coffee, meal, or meeting.
A calmer way to care for yourself
Feel better, one clear step at a time.
Simple daily guidance, a personal food plan, and a complete vitamin guide—with connected heart and medicine tools planned for the next chapter. Vita is here to help you find a practical next step—not overwhelm you.
General wellness guidance, not a diagnosis or emergency service.
Three gentle wins for today
No scores to chase. Start small, notice how you feel, and build from there.
5 minutes
Move your body
Walk, stretch, or stand. Comfortable movement counts.
Tonight
Protect your wind-down
Choose one calmer cue before bed: dim lights, stretch, or put the phone down.
How’s your energy?
Use this quick check-in to shape a simple plan for the next hour. It stays on this page and resets when you leave.
What do you need most?
Food guidance built around you
Height and weight help estimate energy and protein needs. Vitamin targets are mainly set by age, sex, and life stage—not body size.
Check a meal from a photo
Take a picture, confirm the food and portion, and Vita will estimate calories, sugar, macros, and key vitamins.
Add a clear food photoUse the camera or choose one from your device.
Confirm what’s on the plate
A photo can’t reliably reveal every ingredient or portion. Confirm the closest match for a safer estimate.
Apple
Estimated for 100 g
—calories
—sugar
—protein
—carbs
—fat
Vitamin highlights: —
Estimates use typical values from USDA FoodData Central; recipes, brands, cooking methods, and hidden oils or sauces can change the result. This page checks the photo locally and does not upload it. For packaged food, use its nutrition label for the closest value.
Three practical ways to build meals
These are flexible food patterns, not short-term crash diets. Quantities are examples for one adult day and can be adjusted to your calculated energy range.
Balanced plate
Easy to use with almost any cuisine: protein, plants, and a measured starch at each main meal.
- Breakfast: ½ cup dry oats + ¾ cup yogurt + 1 cup berries
- Lunch: 4–6 oz (115–170 g) protein + 2 cups vegetables + ½–1 cup cooked grain
- Dinner: 4–6 oz protein + 2 cups vegetables + 1 medium potato or ½–1 cup grain
- Snack: 1 fruit + 1 oz (28 g) nuts
Mediterranean style
Centers vegetables, beans, whole grains, olive oil, fish, and simple portions.
- Plants: 2½–3 cups vegetables + 1½–2 cups fruit
- Protein: 1 cup beans or 4–6 oz fish/chicken at a main meal
- Grains: ½–1 cup cooked whole grain per main meal
- Fats: 1–2 tbsp olive oil + 1 oz nuts or seeds
Higher-protein vegetarian
A plant-forward option that spreads protein across the day for fullness and muscle support.
- Breakfast: 1 cup Greek yogurt or fortified soy yogurt + fruit
- Lunch: 1 cup lentils/beans + ½ cup grain + 2 cups vegetables
- Dinner: 5–7 oz (150–200 g) tofu/tempeh + vegetables + grain
- Snack: 2 eggs, ¾ cup cottage cheese, or 1 oz seeds
Weight-loss pace: the calculator uses a modest 15% energy reduction. Avoid cutting food aggressively. If the estimate feels too low, you have diabetes or kidney disease, take weight-affecting medicine, or have a history of disordered eating, use a registered dietitian or clinician instead.
Vitamin guide: purpose, food, amount
Daily targets below are for generally healthy adults and update with the profile above. Food first is the default; supplements can interact with medicines or become harmful at high doses.
Vitamin A
Fat-solubleSupports vision, immune function, growth, and healthy organs.
- Food sources
- Sweet potato, carrots, spinach, eggs, dairy
- Adult daily target
- 700 mcg RAE
Vitamin B1 · thiamin
Water-solubleHelps turn food into energy and supports nerve function.
- Food sources
- Pork, beans, whole grains, fortified cereal
- Adult daily target
- 1.1 mg
Vitamin B2 · riboflavin
Water-solubleSupports energy production, cell growth, and metabolism.
- Food sources
- Milk, eggs, almonds, mushrooms, fortified grains
- Adult daily target
- 1.1 mg
Vitamin B3 · niacin
Water-solubleHelps convert food to energy and supports skin and nerves.
- Food sources
- Chicken, tuna, peanuts, brown rice, fortified cereal
- Adult daily target
- 14 mg NE
Vitamin B5 · pantothenic acid
Water-solubleHelps make energy and synthesize hormones and fats.
- Food sources
- Chicken, mushrooms, avocado, potatoes, yogurt
- Adult daily target
- 5 mg AI
Vitamin B6
Water-solubleSupports protein metabolism, immune function, and red blood cells.
- Food sources
- Chickpeas, salmon, chicken, potatoes, bananas
- Adult daily target
- 1.3 mg
Vitamin B7 · biotin
Water-solubleHelps metabolize carbohydrates, fat, and protein.
- Food sources
- Eggs, salmon, sunflower seeds, sweet potato
- Adult daily target
- 30 mcg AI
Vitamin B9 · folate
Water-solubleSupports DNA production, cell division, and healthy red blood cells.
- Food sources
- Lentils, spinach, asparagus, avocado, fortified grains
- Adult daily target
- 400 mcg DFE
Vitamin B12
Water-solubleSupports nerves, red blood cells, and DNA production.
- Food sources
- Fish, meat, eggs, dairy, fortified plant foods
- Adult daily target
- 2.4 mcg
Vitamin C
Water-solubleSupports collagen, wound healing, iron absorption, and antioxidant defenses.
- Food sources
- Citrus, bell peppers, strawberries, broccoli, kiwi
- Adult daily target
- 75 mg
Vitamin D
Fat-solubleSupports calcium absorption, bones, muscles, and immune function.
- Food sources
- Salmon, trout, egg yolk, fortified milk or plant milk
- Adult daily target
- 15 mcg (600 IU)
Vitamin E
Fat-solubleActs as an antioxidant and supports immune function.
- Food sources
- Sunflower seeds, almonds, avocado, vegetable oils
- Adult daily target
- 15 mg
Vitamin K
Fat-solubleSupports normal blood clotting and bone proteins.
- Food sources
- Kale, spinach, broccoli, Brussels sprouts, soybean oil
- Adult daily target
- 90 mcg AI
Targets use U.S. Dietary Reference Intakes for healthy adults, summarized by the NIH Office of Dietary Supplements. “AI” means Adequate Intake. Pregnancy, breastfeeding, smoking, age, medications, and health conditions can change needs.
Your health picture, connected
These next tools are planned—not active yet. They’ll be built carefully around real device and health-data connections.
Heart & device insights
Bring supported watch and device signals into one easy view.
- Heart-rate trends
- Wearable connection
- Clear, readable summaries
Medicine companion
Organize routines and make it easier to stay prepared.
- Medicine schedule
- Reminder planning
- Shareable medication list
Food & nutrition
Build practical food routines around your size, activity, and goal.
- Food photo nutrition estimates
- Daily calorie and protein guide
- All 13 essential vitamins
When it’s urgent, use real-world help. Vita offers general wellness education only. For a medical emergency, call 911 or your local emergency number. For symptoms, medicines, diagnoses, or treatment changes, talk with a qualified healthcare professional.
