So remember the book I mentioned in this post? The one that I am *still* reading (yes, I'm slow that way)... I found this video by the author that talks about using calorie counting to create dietary awareness.
I've actually found this to be true. After a few weeks of counting calories, I am pretty familiar with the nutritional break down of the foods I typically eat. As for the foods that aren't in my normal rotation? Well I try to use recipes that come with the nutritional info - like the ones found in Cooking Light magazine.
I still struggle with portion control and weekend eating (making progress tho'), but it's definitely helped me make better choices in what I eat.