I'm not quite as high tech as calorie counting, but my rule of thumb is:
Are you really hungry? if not, don't eat it
eat as few processed foods (like white bread, cakes, fast food) as possible
limit simple carbs (white flour, sugar) and fats (especially saturated, like red meats, cheeses, butter, cream)
It IS advisable to eat small meals more frequently (so 6 meals a day) This doesn't work for me though, so I stick to 3 meals per day and I do about 2hrs of cycling per day.
To give you an idea my typical day of food is
2 vitabrits with protein powder, skim milk and sultanas and LSA (ground linseed sunflower and almonds)
a salad or leftovers from dinner (approx500ml container) or 2 sushi rolls
dinner can be a whole range of things: bean tacos, zucchini slice with salad, vege spag bog, baked vegies, fritata, vege soup.....
35kg lost. (November 2005 - October 2006)
15kg gained again (as at October 2010).
Back to the drawing board - Let's do this thing!
"You can't change the winds, but you can change the sails"
"Reach out and take control of what lands in your lap"