Once your on your way to recording your food intake on a daily basis your next step is getting THE Food Bible. This book should be on every ones shelves;
"The Complete Book of Food Counts", by Corinne T. Netzer. List price $7.99.
This book is updated every year and has over 10,000 entries. Covering your everyday foods and how you prepare them to fast food and restaurant entries. It not only lists calories and protein counts, which are the basics for a food journal, it also includes carbohydrates, cholesterol, sodium, fat and fiber.
You can always find copies at the local Barnes and Noble or you can find it on amazon.com. However you decide to get it, go get it.