I use a food diary online, which has a database of foods. So I enter what I am eating and it works out the rest. If the brand I am eating is not on their database then I read the packet and find the closest one. Here is my diary for today (I enter it in advance so I can plan dinner) Sorry if ti is a bit hard to read, I have copied and pasted it.

Breakfast Calories Carbs Fat Protein Fiber
Crispbread With Bran, 2 Slice 80 20 0 2 6
Oscar Mayer - Deli Style - Turkey Breast - Oven Roasted Thin Sliced, 2 slices 15 0 0 3 0
Kasih - Hommous, 20 g 36 3 2 1 1
Milk - Reduced fat, 2% milkfat, 1 cup 122 11 5 8 0
Breakfast totals 253 34 7 14 7

Lunch
Woolworths - Smoked Chicken Breasts, 75 g 184 0 1 21 0
Lettuce - Iceberg (includes crisphead types), raw, 1 cup shredded 10 2 0 1 1
Cucumber - With peel, raw, 0.5 cup slices 8 2 0 0 0
Kasih - Hommous, 20 g 36 3 2 1 1
Lunch totals 238 7 3 23 2

Dinner
Woolworths - Smoked Chicken Breasts, 75 g 184 0 1 21 0
Homemade - Cheese White Sauce, 4 Tablespoon 152 6 12 6 0
Sainsburys - Spagetti Cooked, 96 g 128 26 1 4 0
Dinner totals 464 32 14 31 0

Snacks
Oreo - Chocolate Sandwich Cookies, 1 cookies 53 8 2 0 0
Apples - Raw, with skin, 2 medium (2-3/4" dia) (approx 3 per lb) 144 38 0 1 7
Kiwi fruit, (chinese gooseberries) - Fresh, raw, 1 fruit without skin, medium 46 11 0 1 2
snacks totals 243 57 2 2 9

Totals 1,198 130 26 70 18
Your Daily Goal 1,200 165 40 45 14
Remaining 2 35 14 -25 -4
Calories Carbs Fat Protein Fiber