Here is an example that should clarify any confusion regarding keeping score (especially on the food part) with your scorecard.
Every time you have a compliant meal, you stand to gain 5 points. If you have 5 compliant meals, that's 25 points. An easy way to keep track throughout the day is to just put a checkmark in the appropriate meal component boxes for each meal that you comply with that component. At the end of the day, count up your checkmarks and multiply that number by the point value.
Here are the point values for each meal component and two examples to help.
Consumed Within 1 Hour of Waking OR 2-4 Hrs from Last Meal :1 point
Consumed Protein & Produce Source: 2 points
Consumed Appropriate Starch Source: 1 point
Ate Appropriate Portion Sizes: 1 point
Consumed Caloric Beverage: -1 point
If I had 5 meals and I ate them all on time, they all had protein and produce, as well as the appropriate starch selection (which could be no starch at all if that was a meal that I didn't have a starch scheduled for), and I ate the correct portions and drank water (or other non-caloric beverage), my score for food would be 25 before adding exercise, water, or vitamin points.
If I had 4 compliant meals and 1 meal where I ate too much and drank a coke, my food score would be 23- 20 for the 4 compliant meals and 3 for the non-compliant meal because I gained 1 point for it being on time, 2 points for protein and produce, 1 point for the approriate starch, 0 points for portion size (since I ate too much), and lost 1 point for consuming a caloric beverage.
Hope that clears things up!
