You could try http://www.fitday.com/ ; it's a free website. Kind of nice since you can use it from work or wherever you have web access.

I used it for about a month, and it was definitely an eye-opener. Now I have a much better idea of what I'm eating. I have a feeling I'm about due to keep track of everything again for a few weeks ...

It's a pain in the *** to make sure you enter everything, but it is definitely worth it. It's hard to make diet changes when you don't know where the excess is coming from.

It's also very worthwhile to look for nutrition info on the web before you go to a restaurant. I found out that my favorite sandwich at one place is more fat than I was trying to eat in a whole day! The scariest, though, was plugging in the numbers for a bagel with chicken salad.