If you have a smart phone, I recommend the "My Fitness Pal" app... I did this when I asked my Doctor about loosing weight.. he recommended MFP .... I love the app, it uses the phone to scan the bar codes of the foods you eat & registers the calories & nutritional data for your daily allowance... it also allows you to put in calories burned exercising.

This app helped me lose 100 lbs which I have kept off for 5 months now... I highly recommend it. Tracks salts, sugars, vitamins, cholesterol levels etc.