findoer
So I spent half a year doing the minimum amount of actual work I thought I could get away while spending the rest of my time socializing and helping out coworkers. I think this basically made my manager lose her mind. She started badmouthing me to my skip level and using me as a scape goat for our project not working out (we were a small team and I went from the highest output worker to the slowest) but all my skip level manager would hear from other employees was how great an employee I was. Eventually she seemed to start avoiding me, and then went psycho and left the organization.
Overall, I think that this only works if everyone is straight forward and doesn't do any creepy things out of greed or ambition.
Anyway, since I didn't want to spend all my time researching this or become a doctor, I just looked up the USDA guidelines and tried to eat more in line with that.
3 meals a day, minimal snacking, home-cooked food, ~2400 calories per day (for my body & weight loss goals), 3+ servings vegetables, 2-3 servings fruits, 2-4 servings dairy, some meats and eggs, etc.
The USDA site even gives you recommendations to eat certain amounts of specific types of vegetables weekly (greens, starchy vegetables, orange vegetables, etc.) which I assume is an attempt to abstract things out a bit so we can worry less about levels of specific micronutrients
There's also an app called MyFitnessPal that lets you log food intake by scanning barcodes with your phone's camera and tracks some nutrients (vitamin a, c, potassium, iron, a few more)