My Fitness Pal is a free program that allows you to keep a food journal. I really like this because not only can I just type in what I ate but if there is a name brand such as Cheerios it will calculate the amount of calories and will give the amount you should eat. I did not realize my portions were out of sync with the amount I should be eating.
Also on these boards
What you should eat...more / less...
exercises to tighten your body after weight loss.