Are you usually able to meet the daily recommended values of vitamins, and the correct amount of servings from the food groups? If you don’t do it every day, how about over the course of a week? If you do manage it, share a sample menu of what you might eat on a general day. It might be hard to be certain, so give it your best guess.
It’s not hard to get your needed nutrients and vitamins if you vary your diet over the week and eat plenty of fruits and vegetables routinely.
Every day: 1) berries and citrus fruits 2) leafy greens like spinach, broccoli, or kale, 3) an orange vegetable like pumpkin, squash, and sweet potato, 4) at least one type of bean, chick pea, lentil, black bean, or green bean, etc. 5) a serving of yogurt, 6) soy- drink a cup of soy milk alone or with cereal, have tofu, or add edamame (soy beans) to your meal/salad.
Eat fish at least three times a week, like salmon or tuna.
If you do the above, you’re 90% there already.
I get pretty close in my daily diet, but I take a supplement anyway.
This is because I’m a woman of childbearing age whose sister terminated a much-desired pregnancy because prenatal testing indicated spina bifida cystica and whose mother lost her first baby to spina bifida cystica within two months of birth. My multivitamin guarantees I have my DRV of folate. Why take unnecessary chances?