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Use the calorie tracker even when you know what you're eating isn't always the healthiest. By being true to yourself you will establish healthy habits in the long run. Everyone has a bad day or strays once in awhile, don't take it as a defeat just another mile on the road to healthy eating.
I found the worst time of the day for me was mid-afternoon. I needed something to eat that was healthy and filling but would make me want to eat "more." I settled on air popped popcorn with a butter flavored spray or carrots and hummus.
I was raised to believe 3 big meals a day was the way to go but now I realize how wrong that was. I now eat 5 to 6 times a day. Small portions of healthy food. I have never been hungry and now feel satisfied rather than full. We must as they say; eat to live not live to eat! This worked for me.