Can it be done without supplement ?

Maybe not. One reason that certain foods (such as milk, bread, table salt, and cereal) are fortified with extra vitamins is that the government is concerned that without fortification, most people wouldn't get enough of certain vitamins, especially vitamin D, E, folic acid, iron, and iodine. Vitamins C and E are often added to processed foods as preservatives, but in quantities that are not nutritionally meaningful.

If you want to avoid processed foods, including things like cereal and bread, then you may find it a bit challenging to hit the mark on certain nutrients. Just for fun, I tried to build a one-day meal plan that would hit 100% all recommended nutrients, using only whole foods.

My sample meal plan included oatmeal with apples; a smoothie with yogurt, berries, flaxseed and honey; a spinach salad with carrots, peppers, tomatoes, garbanzo beans, oil, vinegar, and pumpkin seeds; a chicken breast; some Brazil nuts; a piece of tuna, a sweet potato, and brussels sprouts.

Sounds pretty healthy, right? Yet, when I analyzed my total consumption, I found that my healthy meals were still falling slightly short on iron and zinc, provided only about half of the recommended vitamin B12 and vitamin E, and (here's the real shocker) contained no vitamin D whatsoever. (See also this recent post and comments on Vitamin D deficiency.)

I'm not saying it's not possible to build a diet containing only whole foods that meets 100% of all the recommended nutrients, but I think it would be challenging to do so on a consistent basis without resorting to a multi-vitamin or judicious use of fortified foods.