You should make a very honest food list and count up all the calories in that list. You should do this for a full week , making sure you note down everything! Start reading food packaging and making a note of what each item contains. Total calories, carbs, fat, protein, fibre, sugar, sodium. Get yourself an app for tracking like my fitness Pal app which tells you exactly what is in the foods you are eating. This app also helps you to set a calorie intake for the day if you wish to loose weight. This app is very good as it makes tracking your good intake very easily. You can simply scan bar codes with your phone and all the information is given.