You can calculate the nutritional value of your daily diet (including your calorie count) by using an online database. The United States Department of Agriculture maintains nutritional value database called the National Nutrient Database for Standard Reference. Diet and weight loss sites such as MyPyramid.gov and Calorie Count include programs that will calculate the nutritional value of your diet and also offer tools to track your daily intakes.
You can also get an idea of the nutritional value of packaged foods by reading the Nutrient Facts labels when you shop at your local grocery store. Nutrient Facts labels must include information about calories, fats, carbohydrates, some vitamins and minerals and serving size.
Understanding the nutritional value of the foods you eat every day can help you choose more nutrient dense foods, such as lean meats, fish and seafood, whole grains and fruits and vegetables, while avoiding junk foods such as sweets, snack chips and fast foods.
