So even though it's only a one-day sample, the info in the article should be enough to get you started.
Edited to add-- you can add meals to your Nutrition Tracker, too. I currently have mine set up to allow for a mid-morning snack and an afternoon snack, in addition to the Tracker's "breakfast-lunch-dinner-snack" categories. So when you enter whatever you ate for your 6 meals, you don't have to lump the extra 2 categories, all into "snack".
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