There are hundreds of food logging and diet apps out there, so I thought I'd briefly share one of my faves with you. I use it daily and have been doing so for about a year and a half. It's become a habit: eat a meal or snack, log it in full, get the nutrient breakdown. I like the pie chart representation of macronutrients (fats, carbs and protein) plus the micronutrients and percentage of my daily requirements. I can adjust my food intake according to what I want as I go along - for example, if my goal is 200g protein per day and I see that by lunchtime I have only consumed 75g protein, I make sure the rest of the day is loaded with fish, eggs, low fat cottage cheese, tofu and a protein shake!
It takes a bit of setup (list your favourites and create custom food items from labels of comestibles NOT found in their database) but once you're good to go it's as easy as a few clicks of the mouse to stay fully informed.