Scratch that paper diary. I just found MyPlate. You type in what you ate. It calculates the full nutritional values, lets you know how you are doing on a daily, weekly, and monthly basis, and provides you nutritional breakdown.
The best part is you just type in the food (even brand names and fast foods) and it calculates the exact amount. I double checked with other sources and the numbers were good.
Best of all, it has an app for my blackberry (one for the iPhone too)