you should be able to get all of your recommended daily nutritional intake with out taking supplements. www.fitday.com is a nice site that allows you to input what you ate for the day. you can then get several instant reports showing among other things percentage of fat/carbs/protien you had along with showing your nutritional intake (calcium, VitD, VitE, and so on). One thing i like about the site is that it allows you to play the "what if" game by altering the amounts of food so you can dial in your goals. I get well over 100% of the daily recommend amounts of everything including calcium and I do not eat dairy, grains, or take any supplements. best of luck JeffS