One of the best things I have ever done on my journey to lose weight is to use a product that is free on the Internet called MyfitnessPal.com. Or MFP as it called by those who use it. All you have to do it sign up get a password and log on and start tracking what you put in your mouth. Go to foods and you will see highlights for Breakfast, Lunch and Dinner. You can customize it to include snacks as you wish. It comes with a standard set of goals based on the profile you enter on yourself like you height and weight. But you can change those standards to anything you want to have as your goals. When you want to enter a food you ate, just put a description of it in the search area after you select add food and you will see several possible foods listed. Just click on the one that matches and say add. You will have everything important to that item put on your log including things like calories, fats and other things you may want to list and you can modify the report any way you want. You can also print the log so you can share it with who ever you want including your doctor and nutritionist. Try it and you can use it to plan your meals and keep track of how you are doing.