For the last year or so I've been tracking the nutrition and foods my kids eat through food journals. Sounds a bit overwhelming. But not when there are easy-to-use programs available.
Go to http://www.mypyramidtracker.gov/
It's easy to use. First you register to use the site. You'll have to enter you and your children separately to get accurate amounts for each child or you can estimate if your children are close together. That's what I've done. You enter your age and gender.
Then you add the food that you eat all day into the DAILY FOOD INTAKE. You can add food that you eat often to make it easier the next time you fill out your DAILY FOOD INTAKE.
Next click on Analyze your Food Intake.
The program will do the work for you by showing you how many nutrients you've consumed compared to the USDA guideline recommendations for your age and gender. You can see what nutrients are lacking in your diet and then adjust or add foods to compensate. Great tool to help ensure your family is getting the NUTRIENTS NEEDED.
It will also help you track your calories. You can add your exercise into the program as well. THIS SITE IS SO AWESOME!!!!! I didn't know about it for a long time and did everything by hand.