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A multi vitamin can handle most of what people are missing in their diet. It is inconclusive if those actually help or not.
We choose the packaged foods. Almost Every store has fresh food available to purchase and consume. I buy prepared lunches for work and prepared dinner for BB. BB gets organic only and I read the labels for everything. I try and limit preservatives and artificial ingredients. You pay a bit more but it is worth it to me. Most nights we have a large salad with some combination of carrots, radish, cucumbers, zucchini, summer squash, pepper, or onion. I bring 2-3 servings of fruit to work.
Try something like myfitnesspal and log what you eat for a week. It will probably amaze you how quickly the calories add up and the amount of crap most of us take in. I log daily to keep myself on track.
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