This is one of the questions I am asked most frequently. It also has many answers. For some people keeping a food journal is the way to go. Some just want to ball park it using the knowledge of their foods make up. Other people only want to count carbs and fat. And yet other people go cross-eyed at the idea of keeping track of anything.
I need to tell you, again, find what works for you and you will keep up with it. So I am going to give you a myriad of options and you hopefully will find one that sticks - the key to success. All of these are online, because you can log on anywhere and keep track - even on vacation. However, you can also buy just any regular journal and a calorie counting book at the book store and take them along as well.
Food Journal links: (You will have to create an account, but otherwise, these are free.)
Use the "Track your Fitness" tool - http://www.leancuisine.com/Tools/Index.aspx - I used this one.
Calorie Sites: Most of the above sites will automatically load calorie information when you log your food. If they don't have what you need, here are a couple of sites that can help.
The United States Department of Agriculture - http://www.nal.usda.gov/fnic/foodcomp/search/
And I just found out that iGoogle, if you have a personalized home page, has a Calorie Calculator.
Okay, now you know what you are eating. Tomorrow I will give you tools to figure out what you are burning through exercise.
Yours in Health,