I have been using a program called "loseit.com" as a part of my plan to get back to the weight I was when I lef the USAF. The program already has the nutricional information on a lot of foods, but many times their data base doesn't match what I am eating exactly. When I eat something that isn't in their data base, I have to add the information. This has forced me to pay more attention to the information. Some things I have noticed:
1. The foods I like most have more calories.
2. The foods I like most have too much salt.
3. The quantities of food I like are more than a "serving."