wattage, i think you're the first person on a non-health related forum i've ever met who really knows their stuff. kudos!

salmon is a great fish, full of great omega-3 fats and reallly good for you! its my favorite and yeah, the more natural it is, the better for you

that's why sodas and white bread and things we think are okay, like bagels.. not so much. i hate drinking water sometimes so check out vitamin water - love the stuff!

tart: basically, yes. the serving info on the back of packaging is based on FDA stuff and a 2000 cal diet, so it should be adjusted for you personally. your fruit/veggie calculations were pretty accurate. check out www.nutritiondata.com, they have some really good info on that type of thing.

Be sure to read the labels on additive water (vitamin water, fruit water, etc) and drinks that claim to have antioxidant properties (Lipton green tea, etc) and check the sugar levels per serving and per 100ml. Lipton Peach Tea has 40+ grams of sugar per 600ml bottle, H2GO kiwifruit water has more sugar per 100ml than 100ml of original Coke. Vitamin enriched waters can have neglible health benefits, as the vitamin amount can be as low as .005 percent of your RDI and have high sugar and sodium levels. There are healthy water-based drinks out there, but you really have to look for them.

Your best bet with flavoured or enriched water is to make your own brew - add a good squeeze of lemon juice to your water, or use a small bit of low-sugar/low-energy light cordial. My partner grinds up his daily vitamin/calcium tablets and makes water suspensions - a common trick in the navy, it means they're more likely to get their daily vitamins this way, as whole tablets can be easily regurgitated should they get seasick.