Is food guide available online?

I am just not able to keep a check on what kinds of foods should be eaten, and what could be easily avoided, as at times the nutritional information mentioned on the foods packets confuses me! I am also unaware of the required count of sodium and calories I should consume every day. A friend advised me to buy a food guide for myself so that I would be able to keep a track of the food I eat, and the calories I consume. I want to know if food guide is available online or not! Moreover, if it were available online, would it be free of cost? Please advice?

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