You enter the food and the amounts that you've already eaten. For instance, if you eat a hard boiled egg, toast and fruit for breakfast, you would enter the egg as hard boiled, whatever kind of toast you ate (whole wheat, rye, white, etc) and how many servings (you can get that from the package label), and whatever kind of fruit, along with how many servings. Be sure to include any condiments you might add, such as sugar to the fruit, jelly on the toast, etc. The food diary will then calculate the number of calories you ate for that meal, along with nutritional content. When you do this for each meal of the day, the diary will then calculate your total calories for the day.
If you can't find a food that you eat often, you can add it yourself, along with whatever information about the food that you want, such as fat content, protein, carbs, vitamins/minerals, etc. You can get this information off the package label.
Make sure you do check the package label on things like bread - for some kinds, one slice is a serving; for others, 2 slices is a serving. Same for cereals; some consider 1/2 cup a serving, some go all the way to a cup or cup and 1/2 for a single serving.
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