I just count it all up in my head as I eat it. If you can't do that then you could just write it on your phone, or if you have a smart phone look for an app that is designed to help people counting macros such as myfitnesspal (not used it myself so can't tell you how good it is)
I use myfitnesspal. It is easily the best thing I have done for my diet. I make the following days meal plan the night before, that way I have something to follow and will know for certain I am hitting calorie/macro goals.