When you're trying to live a healthier lifestyle (I would say diet, but I am not doing one of those. Diets imply a set time only), one good method of controlling portion size is writing everything down. Some people like to do it on paper. I prefer to type them in online since I use the Internet for much of the day.
There are several different websites that will let you log in your calories, as well as your exercise, track nutrients, and more. Three that I have used are:
For this time around, I've enjoyed using MyFitnessPal. It's fairly simple, but effective. You can adjust what statistics you want to track -- I have it set to tell me how much calories, fiber, fat, protein, calcium and sodium I get each day.
I like how you can search to see if the food you are eating has already been placed into the database. I can often find what I am looking for. If not, you can input it and check off that you want to let other people use it.
By entering my calories, I can see how many calories I am eating every day. I can make wiser choices. Sometimes I discover that I still have calories to spare, so I can have another healthy snack. For now I have 1750 calories as my daily goal.
I can also put in my weight and measurements to track those. You can see graphs of your progress.
The other two websites are also excellent. I considered using those also, but for some reason MyFitnessPal is the one I gravitate towards for this weight loss effort. I'm not going to question it - whatever works!
What website do you use to track what you eat?