I've found mfp to be helpful, but the free loseit online option looks interesting, too.
Today, I put in my recipe ingredients for a chicken salad and realized that, if I get rid of the nuts, cut the mayo and the currants in half, I save a lot of calories, fat and carbs.
I really like the restaurant menu entrees that have been added to the food database because there are variations that are simple changes: ask for different side dishes, hold the sauce, etc. The trick is to check the site BEFORE you order.
I really have to start measuring quantities, but since I usually eat at home, that's easier than if I had to eat out often.