You've posted this in the syn values forum, it probably would have been better in the main forum where more people will see it.
Do you have your books? Sit down with a cuppa and read and re-read them. It will all be explained in there. it will take some time to get your head around it but it will soon become second nature. in the meantime try and put together a meal plan for the day and post it on here. we'll make sure you are on the right track.
Unless you are a vegetarian you are probably best just to focus on the Extra Easy plan at the moment. Vegetarians are better to do the green plan. Food Optimising is just the term SW use to describe how the plans work - getting the most from your foods by freely eating those that will fill you up for longer. Then you don't feel the need to snack on the high calorie, naughty stuff.
Check out this thread which has lots of useful info and if you have any questions just shout
