When it comes to nutrition assessment there are your ABCD's of assessing it.

 - A- For **Anthropometry** involves measuring your BMI, waist circumference
   etc.
 - B- For **biochemical** which you cannot readily do at home.
 - C- For **clinical** features. Here you look at the color of your hands , that
   is are they reddish as an indicator of adequate iron or very pale due
   to low iron levels.

 You can look at the color of urine if it is deep yellow it means you need more water. If you eat well enough water and fiber, you should move your bowels at least once a day or else you will be constipated. You feces should clump together if there are loose it means you not eating well. 

 - D- is for **dietary** and you can use diet apps such as M-Diet Helper.