I know you count calories, but it might be more useful to count macros. The My fitness pal site counts and summarizes all that stuff. When i was trying to plan my mothers diet for her kidneys, phosphorus was driving me crazy, it was in everything! Anyway the site gives you more than just fat cabs and proteins and sodium, it gives you like every freakin vitamin and mineral too.

It seems like you are accustomed to eating a fairly plain, relatively monotonous diet. Thats pretty much what i do. Canned fish and chicken, rice, beans, peas, green beans and mushrooms, kimchi, instant coffee, tea, crystal light. And as of today no more cookies! Cross my heart hope to die, stick a pin in my eye! Salad!!!

Its a pain to track macros (or track weight watchers) every day, so i just track once in a while.