I'm trying to get my food plan together and I can't find a data base where I can plug in the amount and type of food I eat and it tells me the calories/carbs/protein/fat. So far I looked at AST (sucked) and the government one (sucked also). BB.com has one but I can plug in my amounts.
You can get a food scale at the grocery store fairly cheap, which should also come with a book, listing typical foods, portions sizes, and the nutrient breakdown.
I have several from old muscle magazines, including one listing the protein contents of certain foods like eggs, beef, tuna, whole milk, yogurt, etc. and a more recent one from FLEX, "The 200 Top Bodybuilding Foods", a pullout chart currently posted on my fridge.
