I don't often dig into the details too often. I rely on my physician and blood work to keep me updated on any deficiencies (B12, and as a consequence, Iron). I

I don't often dig into the details too often. I rely on my physician and blood work to keep me updated on any deficiencies (B12, and as a consequence, Iron). I had the benefit of growing up in a green belt, so there was a lot of food agriculture and farmers markets, produce stands, and the local grocer received shipments from chain warehouses as well as local farmers. Growing up we didn't have a lot of money so we prioritized fresh and cooked vegetables (nothing special, just plenty of dark greens and kept some variety). Meat was often lean ground or pork then, and I kept my meat rations pretty lean (though later opting for more chicken and beef) until my doctor instructed me to eat more red meat. That's pretty much it. Limit carbs but don't cut them out. Don't count calories too closely because it makes living dreary, just keep a ballpark. With enough exercise it shouldn't matter anyway. I was in high-performance sports in my teens, and this was pretty typical. Just eat balanced for your needs, a lot of vegetables (esp. dark greens of your preference), plenty of water, and plenty of exercise and if you like beer you don't have to give it up. I didn't see much in the way of obsessive diets and protein powders and supplements outside of a few guys who went crazy on creatine and later cut it out due to less than desirable outcomes. Nutritionists I've known have generally shared similar sentiment. Beyond working out any details they do, their advice to me has always been more general and simple. That's totally circumstantial, though. I also take a multivitamin and a B12 to keep up on anything that falls out of balance. On the other hand, my brother who was never the type recently went vegan for his wife and swears he feels better than he ever has. And he has to keep up with physically-demanding continental shifts on a provincial police service. So there's that...