How can I manage my nutrient intake?

Answer

Please consider any or all three of the following suggestions to monitor your needs/goals. The Dietary Reference Intakes (DRI’s) estimate average requirements for daily nutrients for the population at large and vary by sex and age.
The USDA Supertracker has multiple tools and you may find the food tracker very helpful.
A Registered Dietitian Nutritionist (RDN) professional can determine your nutritional and caloric needs based on your health history, age, gender, height, weight, and physical activity status.  You can find a local RDN to work with through the Academy of Nutrition and Dietetics.