Here is a link to an online calorie counter to help you in measuring nutrient values against quantity. The main reason why I havent put this up before, or dont refer people to one is becasue most foods you buy will have nutritional information on them. This used with a kitchen scales will give you an exact measurement. All online calorie databases are very general, giving intakes on standard american food. But thats not how we are going to eat anymore is it?  So, please only use with items like fruit and veg, or with meals you dont cook for yourself. For instance if you make yourself lasagne, I want you add the values of the ingredients used for an exact figure, and not just type lasagne into the search engine. Its an easy alternative. You wont have a grasp on healthy diet (which will stay with you the rest of your life), until you become a calorie counter.

http://caloriecount.about.com/