Staying Within Ranges Can Be Confusing

Watch your sugar, carbs, sodium, fats etc can get confusing at times...trying to manage it all while working, running a household, exercising, getting in enough protein, water and veggies......I try to go with if it's white it ain't right then I think hell cauliflower is right lol....How do some of you make sure you doing what's right?? I am 2 years out 50 from my goal due to my own fault of not following the program. However I am back on track since Feb 15 this year and down 14 pounds of the 30 I had gain....This is truly a journey.