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Don't be overwhelmed. Once you set up your Food List with your most commonly used foods, you will rarely need to revisit this. Consider it part of "getting setup." To add a food, simply enter in the information into the correct column. The nutritional values do not need to be any particular portion or quanitity. The most important thing is that the nutritional values (Protein, Fat, Carbs) are accurate for whatever quantity you are using. You can use the Food Database as a reference for most foods, however if you wish to use a unit of measure that is different then grams you will need to convert that quantity of food into another unit. You can find the nutritional values for other units of measure online or on the back of the packaging of your food and may use the buttons at the top of the Food List to look up foods by Brand or by Product as additional references.