When you are planning your next meal, try logging it first. It will let you see exactly how many calories and nutrients you are about to eat, and how it will impact your ability to reach your goals for that day. If you don't like what you see, you still have time to adjust!
This helps when I know I'll be eating out at a specific restaurant. Many restaurants have menus online, so I look at the options and pick one that works best with my goals.
Sometimes I log more than one choice just to compare them on SparkPeople. Then I delete any that I don't wind up eating.