Adding contacts from my Mac to my iPod

It seems I have somehow lost all but a half dozen Contacts on my iPod Touch (5th Gen). No idea how that happened. I spent some time inputting so it's kind of frustrating. Is there a way to get the contacts from my Address Book on my desktop Mac over to the Pod? I backed stuff up to the Cloud a while ago but it doesn't appear to be there.

Thanks, again. I followed the instructions from the iTunes 11 page but, there still seemed no option open to me. Turns out I had to turn OFF the Cloud in the iPod Settings (not obvious to me, the non-techie person) and then apply the changes to get my Contacts back. I have now turned the Cloud back on and all seems to be well so far. I presume it will store my Contacts properly and they won't go missing again. Weird little glitch there...

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