To be covered on all fronts based on diet alone is difficulct. Some supplemantation is often wise. 

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In general one should consume unprocessed food i.e. home/freshly prepared food this should predominate the diet if one is trying to have at least a measure of healthy life. Factory/industrial processed foods, are laced with additives such as hydrogenated fats (trans-fatty acids), colorants, preservatives and artificial flavorants, and tend to be high in carbohydrates, and hence should be avoided. Ideally the diet should be rich in a wide variety of vegetables (both raw and cooked) and fruit. Unprocessed meats, if accompanied by foods naturally rich in fiber (e.g. vegetables), and provided they are only consumed with low carbohydrate accompaniments, are good sources of protein and other vital nutrients. Vegetables are good sources of “phyto-nutrients” - protective factors that help to stave off the degenerative diseases of ageing. Herbs and spices in general are rich in anti-oxidant and anti-inflammatory phyto-nutrients, and should be used liberally. For typically sedentary westerners, carbohydrates should be restricted to complex type low-glycemic index sources, and preferably in small amounts coinciding with some physical activity.