One of my favorite tools that I use to count calories is the app MyFitnessPal on my smartphone. It is also available on the web. It has a huge database on the calorie counts on foods. If it is store bought with a UPC you can scan it with your smartphone and it will come up with the nutritional information. If it is a homemade item (such a mashed potatoes, salads etc) you can plug in all the ingredients and how many servings it makes and it will come up with the nutritional information for it.
I also used the food scale I have for kitchen use to really get a feel for portion sizes. I wasn't sure what 6oz's of pulled pork really looked like. So before I was guessing at how much I was eating. After a couple of times of weighing out portions, I can now get very close to a correct portion size so I can accurately keep track of calories.
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