I have received many emails regarding how I would recommend tracking the food you eat everyday. There are many free sites to choose from. I like http://www.fitday.com/ to document food intake. It is easy to use and again it is free. They do have a paid version if you want advanced features for even more tracking and report capabilities. If you go to restaurants you can check out http://caloriecount.about.com/restaurants-mc1 ,but the best place to get the most current information is from the restaurant website itself, but this is a good resource when restaurants do not post nutritional information.
Initially, it does take a little time to set up data for your custom foods, measure and weigh what you eat and document it all, but in the long run, you will benefit. If you are forced to measure everything and write it down, you will think about everything you put in your mouth. Once you start taking responsibility for what and how you eat, you will start losing weight and more important be on your way to a new healthy you.