a small rant about my anti-virus software

We use BitDefender for anti-virus protection. Once it's running I've found that it behaves itself better than Symantec and MacAfee did when I ran them -- less intrusive, more likely to do the right thing, etc. (I've never had to clean up after a virus -- a combination of being careful and being lucky, I assume.) Maintenance, on the other hand, is a pain.

( small rant about sloppy software (and business practices) )

food is complicated

My doctor says that my "bad cholesterol" is a smidge high (good's fine) and I should cut down on dairy and red meat. I eat very little red meat (really not much meat at all, though lots of fish), but I did bump up the dairy intake a bit in pursuit of calcium after learning of some family medical history this summer. Ok, fine, I'm perfectly willing to take calcium/D supplements instead, go back to soy milk instead of yogurt for breakfast, etc, but it does raise a question for me.

Presumably it is possible to find the right combination of nutrients in nature, without taking supplements. Sure, our understanding of "right" has changed over time, but for at least several decades I gather that we've grokked the importance of basic vitamins and minerals, and I don't remember supplements being nearly so prevalent a few decades ago as they are now. So how does one get enough good stuff (calcium, protein, vitamins) without getting too much bad stuff (cholesterol, sugar, excess calories), without supplements? What is the canonical modern (wo)man supposed to eat? (The last time I looked at the food pyramid it wasn't very helpful for gleaning details. It also assumed 2000+ calories/day, which a sendentary blob like me shouldn't eat.)