I've found the Calorie Count website to be a helpful way of tracking what you eat as well as how many calories are burned doing various activities.
It's free to sign up and lists almost every food you can think of in their database, so it calculates the calories, fat, fiber, etc. for you. You can also access an nutition analysis of how you are doing each day, which lists % Fat, Protein, Carbohydrates, Alcohol, etc. I've also found their guidelines for exercise, calorie requirements, BMI to be helpful.
When I think I'm going to have a challenging day or week ahead, I try to plan meals and exercise in advance. It's a great tool.
http://www.calorie-count.com/