Daily tracking can turn into a scoreboard. That is rarely the point. Nutrient adequacy is a weekly and monthly story: how often leafy vegetables appeared, whether dairy or fortified alternatives showed up, how many meals were almost identical.
A short weekly review answers better questions. Which meals were easy to repeat? Which nutrients sat low on three or more days? Which high-sodium meals clustered around eating out? Those observations suggest small swaps, not a personality verdict.
If you use a diary — paper, spreadsheet, or an app — protect the review from perfectionism. Missing entries happen. Estimate and move on. The aim is a map of your usual eating, so the next week is slightly easier to steer.
EatAlyze helps to keep this diary and keep track of your progress.
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