Since I started keeping track of food, there have been a couple different items in the kitchen that have helped me immensely. Those things are a kitchen scale and measuring cups/spoons. A lot of serving sizes are by the ounce and others are tablespoons or cups (or less). And even if you have more than the recommended serving size, as long as you're measuring the amount you eat, you'll at least know how much you're having and how many calories that is.
If you think it's a hassle to do this, try it for a week or two and familiarize yourself with recognizing how much a cup or 1/2 of a cup is, etc.
I honestly believe it's helped me out tremendously.
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