Writing a food diary can help you see where you are with your diet and might be a useful tool to highlight any imbalances that need to be addressed. Be honest with yourself and write in your diary everything that you put in your mouth, including the amounts of still water, tea, coffee, wine and beer that you drink. Include also the time of day, as this has a huge bearing on the efficiency of your digestion and absorption. What are you snacking on? How much fresh fruit and vegetables do you eat? How much processed foods, including sandwiches, do you eat?
Please remember that good nutrition combined with sufficient exercise is a powerful means to maintain and improve all aspects of your health and wellbeing.