I may do this in installments here in the comments as several steps to balance and then put everything together in a stand-alone article, (This is how I think, and I would love your feedback.)

Step 1 (sort of an overall rubric): Eliminate junk food and then eat a variety good food.

Notes: obviously the terms "junk food," "good food," and "variety" would have to be defined. I don't think that junk food is limited to ultra high-processed food (the new villain of nutrition), but it takes the place of good food, and thus removing it from your plate is the first thing to do. I'd also like to point out that much junk food is plant-based, and many popular plant-based items are junk food. (Technically speaking, Diet Coke and potato chips are plant-based.)

From reading and eating mindfully, I think that "variety" is the only "superfood" that counts.

Many thanks for the inspiration. I've enjoyed your writing over a variety of topics (but Medium has been sluggish in recommending them to me over the last year or two).