The main idea is to post what you eat every day. However, you don't have to do this to join; you can post as much or as little as you want.
Be honest when you post what you've eaten for the day--don't leave out anything, whether big (tub of Cool Whip with a milkshake chaser) or small (peppermint candy from someone's desk)
I'm sure that one thing your dog did is very cute, but please stay on topic: diet, exercise, and healthy living.
Larger posts, such as articles and recipes, should be posted as LJ cuts.
If you don't have anything nice to say, don't say anything at all. This isn't just about being nice to others, but to yourself as well. Stay positive!
Weight Watchers Points Formula
Mikibo - Free Diet Resource
Healthy Recipes w/ Nutrition Information
Nutrition Information for All Kinds of Foods