Food Journals! You either use one or you don't. I have yet to find a single person that has successfully changed their body with out one. Studies have shown that people under estimate the amount of calories consumed. If you ask someone how they are eating they either respond good or bad. The bad I understand. The person who says good gets another question. Do you log your food. If they answer no and their body isn't changing they fall into the bad category. You can eat well by limiting saturated fats, getting plenty of fruits and vegetables and drinking plenty of water but you can still overeat.
Bottom line, if your not recording you don't know whether your eating is good or bad as it applies to your weight loss/gain goals.