The DI values are based on an average adult diet providing 8700kJ. To determine the DI values for other age groups, we need to also take into account gender, weight, age and activity levels.

Once the calculator has been started, it will ask you to enter this information. Your DI values will then be calculated based on your energy needs.

Once your DI is calculated, you can start to select foods and drinks that you typically consume every day, to see how a days’ intake contributes to your Daily Intake.

You will notice that there are two sections: ‘Food & Drink’ and ‘Meals’. The ‘Meals’ section includes some basic meals for breakfast, lunch and dinner; where as the ‘Food & Drink’ section allows you to make up your meals and drinks from basic ingredients. You can choose to select foods and drinks from one section only, or you can select from a combination of both sections.

Most foods and drinks are shown with an average portion size or a weight that reflects a typical portion. However, if you usually eat or drink more than the given serve, simply select the item again.

The list includes many commonly eaten foods and drinks but it’s far from being an exhaustive list. So, if you cannot find a food or drink item, try and find an alternative that is similar to what you eat or drink. You will still get an overall snapshot of how your diet compares to your daily intake.