You've found some general ways to improve the quality of your diet. To track your diet in greater detail, go to the interactive menu planner website(https://www.myplate.gov/myplate-plan). There you can set your age, height, weight, and activity level. You will get an estimate of calories required to maintain your weight. You may click on the nearest calorie level to know the amount of grains, proteins, vegetables, fruits, and so on required to fulfill the calorie intake.

Make a note of your diet and compare with the recommended diet. Mention whether you need to change anything. Also make a note of healthier foods that you can substitute in your current diet.