There's another thing for your computer called diet analysis plus. It's great for diet (obviously), but lacking in the calorie expenditure (exercise) area. Basically you put in an average activity level, and then you can input everything you eat in a day and it figures out how you're intake levels are. So you'll see a pretty decent spreadsheet of your intake broken down by type (carbs, protein, fat, vitamins, minerals). You can track it over a couple of weeks to see how you're doing on average and where you can cut back or whatever. I used it last semester for my nutrition class and it's pretty cool.
you can also check out mypyramid.gov it lets you see a break down of the food groups that you need at your weight level, it's also pretty crappy as far as fitness goes, but for diet it helps to give you some guidelines to try and fall under.
When you go home, tell them of us, and say: For your tomorrow, we gave our today.- John Maxwell Edmonds
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