best insurance policy is to eat proper food. thats not snark, its just true. get a spreadsheet built in excel, and actually model a decent diet for ~7 days. its a very eye-opening experience. you can track calories, fat, carbs, protein and whatever else quite readily with online tools. While resturant food will be excluded (you would need basic recipe or key ingedient lists), soon enough you will understand just how much nutrients are in "real food".