Look at the side panel of any cereal box and you’ll see something called your Daily Value. It’s the recommended amount of each nutrient you should eat to keep your body functioning in good health. Eating a variety of foods is the best strategy for meeting your vitamin requirements.

Consider that cantaloupe is a good source of vitamin A, spinach is a good source of folate, and peas are a good source of potassium. The U.S. Department of Agriculture created the Food Guide Pyramid to help make your dining decisions easier. The foods lowest on the pyramid are your best bets for healthy eating. But even those categories have options that are smarter choices than others in terms of fat and calories as well as fiber and other vital nutrients.

Here are some examples of what makes one serving:

• Bread group: 1 slice bread; 1 ounce ready-to-eat cereal; 1 cup cooked cereal, rice, or pasta.
• Vegetable group: 1 cup raw leafy vegetables; 1 cup other vegetables; 2 cup juice.
• Fruit group: 1 apple, banana or orange;  2 cup chopped fruit; 1 cup juice.
• Milk group: 1 cup milk or yogurt; 2 ounces natural cheese.
• Meat group: 2 to 3 ounces (about the size of a deck of cards) cooked lean meat, fish, or poultry

While it’s best to get your nutrients from foods, most men’s diets don’t cover the Daily Value for all vitamins. It’s here that vitamin supplements can help make up the difference. A basic daily supplement should give you 100 percent of the recommended allowance for the following nutrients:

Beta-carotene (or vitamin A); the B vitamins; and vitamins C, D, E and K. In addition, it should also contain 100 percent of the recommended levels for potassium, magnesium, selenium, zinc, and chromium, all of which are needed for a man’s good health.