Bev & Jerry I've been using something similar called Fat Secret, it also has an app. Food loggers are very useful for getting a handle on how many calories are in different food stuffs. I use digital scales in grams as well as US Cup measures (the latter I find useful for free flowing dried goods like grains) and a set of spoon measures too.

I don't actually count my 'five a day' (or is it ten now?) but I find that everywhere you can add vegetables, means you can reduce the volume of carb dense foods.

While I'm never going to give up carbs (I'm pretty doubtful that eliminating carbs is a good thing) I have reduced the volume of calorie dense carbs. Adding in vegetables reduces the calories without reducing the satisfaction factor.

So instead of having plain rice with curry, I'll make a simple mushroom pilau. Mushrooms have virtually no calories (so long as they're not saturated in fat) but they bulk up the rice and add flavour.

Similarly I like to make mash with added lower calorie veg. Swede mash, or colcannon for example.

If I have baked beans on toast, which I do sometimes, I'll add finely diced fresh tomato and spring onions.

And whatever I'm eating, I try to add in a bit of extra greenery. I frequently have big bed of watercress for whatever fish I'm having. Or I'll add a side salad of red cabbage slaw next to my baked potato and veg chilli.