We don't need a comprehensive food analysis program to account for our fluctuating requirements of different nutrients throughout the day or year. We just need to maintain a balanced intake of ALL the nutrients: we need a mixture of proteins to complete our amino acid intake, we need carbohydrates for energy – but not necessarily as sucrose – and we need fats to make hormones and cell membranes.
We don't need to do a complete overhaul of our diets to eat healthier. A little change is easy to manage and maintain. For example, my wife and I started using virgin coconut oil instead of using butter or canola oil for cooking and baking, in part because we were concerned by the trans-fats created by heating canola and the cholesterol from the butter – 70% of butter is cholesterol, which the body can manufacture in the small amounts it needs to make hormones.
As such, there really is no need to eat cholesterol, especially as it raises the levels of the 'bad' low density lipoproteins, raising the risk of arterial disease like narrowing of the arteries or plaquing.
We stopped frying and baking with polyunsaturated oils due to the fact that these double-bonds can 'flip' over into a more stable state – the trans-fat. It's just unfortunate that this form is toxic to cell membranes; we think that anything that increases cell turnover is a bad thing.
Butter was a step in the right direction – tasty, and with no trans-fats, as it is a saturated fat, there are no bonds to flip over and cause molecular damage. However, that saturated fat was cholesterol, and strokes and heart attacks are also things to avoid.
When we found the coconut oil, we found something that tastes buttery due to the saturated fat content, has no cholesterol at all, lowers the levels of harmful cholesterol in the blood, contains no trans-fats whatsoever, and can be used as a direct replacement for butter in any recipe, producing light and flaky pastries and moist rich cakes.