In today’s column, I looked for the best meal I could eat in one sitting and enjoy every bite because it tasted good, didn’t cost too much and - most importantly - was extremely nutritious.

I found it with the Mediterranean Deli’s 4-item sampler.

Here are some nutritional facts and additional information to go along with the story. The nutrition information was derived using the USDA Nutrient Data Laboratory. (The numbers are all rough estimates because I couldn’t weigh everything, so take it with a grain of salt, which will be fine because you’re only at 3 percent of your sodium intake if you eat the meal)

Interesting facts:

- I did pretty well with carbs and protein; they worked out to be the right portions I mentioned in the article, and they were about a third of my recommended daily value, so I could still eat breakfast and dinner

- I’ll have to figure out what’s wrong with my fat intake. According to recommended portions, I should eat more fat so that it makes up about a third of my perfect meal, yet I’m already at half of my total daily intake

- John Anderson said there’s a good chance supplement pills don’t really do anything, so it’s good I’m getting plenty of vitamins and minerals from the food

- The only problem was the huge portions; I had to take some home, which never happens. A big problem is eating too much. Eat slowly so you realize you’re full

- Walnuts are a good source of Omega-3 fatty acids, which might reduce the risk of heart disease

- Spinach: low in saturated fat, no cholesterol, very high in calcium, very high in dietary fiber, very high in iron, very high in manganese, very high in magnesium, high in niacin, very high in phosphorus, very high in potassium, very high in riboflavin, very high in thiamin, very high in vitamin A, very high in vitamin B6, very high in vitamin C, high in zinc