http://www.livestrong.com/myplate/
Use the above link. It has everything you need to make sure what you are putting in your tank isn't going to kill you. My wife sits up every night entering in her daily plate. I have the app on my phone but don't take the time anymore to enter things in. Wife tells me I don't take in enough for the amount of exercise......trying to fatten me up. I had high cholesterol about 10 years ago when I didn't pay attention to what I was eating at all and would eat fast food quite often. Sounds like you are motivated to take control of the situation and with knowledge and the right plan you will likely feel better about things as you are doing good for your body and the simple fact of having a plan will keep you on track. It is easy to fall back into old habits but just think of your body as an engine that will only run good if you put moderate amounts of good fuel into it and think twice before clogging up that engine with junk that the engine can't effectively use. It all adds up!