whats your method to reach the optimum vitamin and mineras daily requirements?
I assume you're serious about this, so I'm going to give a strict-ish answer. Please understand that what I'm saying "this is how I worked at it over a period of time", not that I was trying for an instant fix.
Optimum is out of reach. Perfection isn't humanly achievable. Food labels aren't perfectly accurate. Natural foods differ in nutrition details depending on variety, growing conditions, etc. There's no source for information about optimum daily nutrition that's personalized to a specific individual (no matter what those marketers tell you, even the "run every known blood test" marketers and such).
What works? Hitting amounts that are pretty good overall on average.
What I did was review my MFP diary frequently at first, looking for areas where I was coming up short routinely. (One rare off day doesn't matter; patterns matter.) Then I'd work at tweaking my routine eating habits so that I gradually got into a routine that put that item into the "pretty good on average" category.
I had a sense of priorities, i.e., would work on the things most important to me and wait to focus on other things when I got the higher priority item(s) tuned up. (It's easier to learn to juggle by adding one ball at a time, rather than going from zero to many balls in one step. Malnutrition doesn't happen instantly, nor is it very likely from a non-terrible but sub-ideal starting point. We can take some time working on improvement. If someone has a nutrition-relevant pre-existing health condition, that's one aspect of identifying priorities.)
If someone is less strict, just trying to average close to the MFP default goals is a reasonable starting point for most people. The phone/tablet app version of MFP will give weekly averages of daily values to help with that. However, it's important to realize limitations in the tracking, and not immediately over-react if some total looks low on average.
MFP doesn't track all nutrients, and because of the crowd-sourced, international database, plus limitations in labeling regulations, the food database here can have locally incorrect, limited, or imprecise data in some of the items it does track. Starting out, I made sure the database entries I logged - especially the ones for foods I ate frequently - were as accurate as possible for my time and location.
The macronutrient data, once validated, can be fairly accurate. Micronutrient data is inherently more iffy, partly because we're getting into food labeling limitations. When I got to the point of working on micronutrients, I would look first at my MFP totals (for things it tracks), and if something seemed routinely low on average, I'd check outside sources. Simplistically, that meant taking a couple of fairly routine days in my diary and meticulously checking foods against an authoritative source (like the USDA FoodData Central database)
Alternatively, if I was looking persistently low on some nutrient, I'd use a web search to find lists of foods relatively high in that nutrient. If I saw I was frequently eating plenty of those foods (but MFP didn't show numbers for those nutrients for that food), I could figure out that I was probably OK. That method can also be used for nutrients MFP doesn't track. (Mostly, MFP doesn't track everything because totals would be inaccurate anyway for nutrients not on food labels everywhere.)
Sometimes, there are too many tradeoffs, and I can't get all of the nutrients I want from food as I'd prefer to do, without going over calorie goal or throwing other more important nutrients out of whack. (Some of that is because I need extra of certain nutrients because of my personal health history and lifestyle, or my overall dietary pattern excludes some of the good sources. (NB I'm vegetarian.)) Those are cases where I'd consider supplements. For myself, I do think about the bioavailability or other issues with a nutrient in supplement form vs. food sourced, and consider that in making tradeoffs about what nutrients I can most reasonablly get from food, vs. choose supplements.
As a backup to all of this, and because I'm an older person with pre-existing health conditions (e.g. hypothyroidism (genetics), osteoporosis (partly triggered by cancer treatment)), I see my doctor every 6 months, and need regular blood tests to monitor aspects of those things. My doctor has helped me by ordering extra blood tests that check my status on nutrients crucial to me.
Best wishes!
I try my best to include the needed fundamentals in my diet, and for anything that falls behind I use supplements. What are you doing currently?
Prioritize meat.
