- 1). Determine the nutritional content - specifically, calories, fat, and fiber - of a given item of food. This information can be gleaned from the packaging or from nutritional websites (see Resources.)
- 2). Divide the number of calories by 50. Every 50 calories is equal to one Point.
- 3). Divide the total number of fat grams by twelve to determine fat Points.
- 4). Divide by five the amount of dietary fiber in grams.
- 5). Calculate the point total for a given food according to following formula: calorie Points + fat Points - fiber Points.
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