How do I calculate my 500 calories per day?
You need to calculate the calories for your 2 Protein (meat), 2 Fruit, 2 Starch and Milk choices. You then need to make up the balance of calories between your 2 serves of vegetables. This is because there is a big difference in calories for some of the meat and fruit choices.
Eg. In a day you may choose 100g chicken (110 cal) plus 100g of fish (110 cal) plus 150g of strawberries (30 cal) plus 1 apple (90cal) plus 2 serves of grissini sticks (30 cal) plus 1tbl milk (9 cal). You need to add up these calories to be able to work out how much of each vegetable you will need to eat. In this example you have a total of 379 calories so your vegetables have to make up the remaining 121 calories. This might be 4 medium tomatoes (76 cals) plus 2 cups of zucchini (40 cal). Grand total = 495 calories (close enough). The vegetable portion sizes in the User Guide need to be adjusted to ensure that you eat 500 calories.