Cover all your bases at once by using a food tracker like MyFitnessPal or Fat Secret. You can easily log every morsel you eat by looking up the nutritional stats in their built-in databases and selecting the applicable amount of it you used. The apps will then tally up calories, carbs, fat, protein, fiber, sugar, etc. It’s much easier to plan menus using these tools, and if you’re diligent about entering your food before you eat it, you won’t be stuck with nasty surprises like discovering how many vegetables are high in sugar after you’ve eaten a pound of them. It also makes it possible for you to tweak your intake should you find that you are not losing at the rate or quantity you hoped for. People who do it randomly based on nebulous ideas of how much they’re eating and what foods are “freebies” often go far in excess of judicious calorie and carb counts. Measure, weigh, count, log.