Let's rate your diet!

/34

How many servings of fruit do you eat per day?

One serving = one piece or 1/2 cup of fruit

None

1 serving

2 servings

3 servings

4 or more servings

/34

How many servings of non-fried vegetables do you eat per day?

One serving = 1/2 cup

None

1 serving

2 servings

3 servings

4 or more servings

/34

How many servings of vitamin-rich vegetables do you eat per week?

One servings = 1/2 up. Count broccoli, Brussel sprouts, carrots, collards, kale, red peppers, spinach, sweet potatoes or winter squash.

None

1-2 servings

4-6 servings

7 or more servings

/34

How many servings of leafy green vegetables do you eat per week?

One serving - 1/2 cup cooked or 1 cup raw. Only count collards, kale, mustard greens, romaine lettuce, spinach or swiss chard.

None

1-2 servings

3-4 servings

5 or more servings

/34

How many times per week does your lunch or dinner contain grains, vegetables, or beans, but little or no meat, poultry, fish, eggs or cheese?

None

1-2 times

3-4 times

5 or more times

/34

How many times pers week do you eat beans, split peas, or lentils?

None

1 time

2 times

3 times

4 or more times

/34

How many servings of grain do you eat per day?

One serving = 1 slice of bread, 1 oz of crackers, 1 large pancake, 1 cup pasta or cold cereal or 1/2 cup granola, cooked cereal, rice or bulgur. (Omit heavily sweetened cold cereals.)

None

1-2 servings

3-4 servings

5-7 servings

8 or more servings

/34

What type of bread, rolls, etc. do you eat?

100% whole wheat as the only flour

Whole-wheat flour as 1st or 2nd flour

Rye, Pumpernickel, or oatmeal

White, French or Italian

/34

What kind of breakfast do you eat?

Whole grain (like oatmeal or Wheaties)

Low-fiber (like Cream of Wheat or Corn Flakes)

Sugary low-fiver (like Frosted Flakes or low-fat granola)

Regular granola

/34

How many times per week do you eat high-fat red meats (hamburgers, pork chops, ribs, hot dogs, pot roast, sausage, bologna, steaks other than round steak)

None

1 time

2 times

3 times

4 times

/34

How many times per week do you eat lean red meats (hot dogs or luncheon meats low in fat, round steak or pork tenderloin)?

None

1 time

2 -3 times

4-5 times

6 or more times

/34

If you eat red meat, do you trim the visible fast when you cook or eat it?

Yes

/34

What kind of ground meat or poultry do you eat?

Regular ground beef

Lean ground beef

Ground Chicken

Ground turkey

Don't eat meat or poultry

/34

How many times per week do you eat seafood?

Less than 1

1 time

2 times

3 or more

/34

What is your typical breakfast?

Breakfast sandwich

Croissant, Danish or Donut

Eggs

Pancakes, French Toast or Waffles

Yogurt

Don't eat breakfast

Bagel, toast or healthy cereal

/34

What do you typically eat on your sandwich?

Regular lunch meat, cheese or egg sald

Tuna or chicken salad

Peanut butter

Low fast lunch meat

Turkey or hummus

/34

What do you order on your pizza?

No cheese with a vegetable topping

Cheese with vegetables

Only cheese

Cheese with meat topping(s)

Don't eat pizza.

/34

What do you put on your pasta?

Red sauce

Sauce & protein

Pesto

White or creamy sauce

/34

How many times per week do you eat deep-fried foods?

None

1 time

2 times

3 or more times

/34

At a salad bar, what do you choose?

No dressing, lemon or vinegar

Fat-free dressing or low fat dressing

Oil & Vinegar

Add on Cole slaw, pasta or potato salad

Top it with Cheese or eggs

/34

How many servings do you have of milk, cheese and yogurt per day?

None

1 time

2 times

3 or more times

/34

How many times per week do you eat cheese?

None

1 time

2 times

3 or more times

/34

How many days per week do you have eggs?

0 days

1 day

2 days

3 or more days

/34

What do you put on your bread?

Butter

Cream cheese

Light butter

Jam

Nothing

/34

What do you put on your sandwich?

Mayo or Miracle whip

Mustard

FF or lite mayo

Nothing

/34

When sautéing your vegtables, do you use...

Butter

Vegtable oil

Olive oil

Broth

Cooking spray

/34

What's your go to beverage?

Water

Caffeine free coffee or tea

Diet Soda

Regular coffee or tea (1-2 cups per day)

Regular coffee or tea (3 or more cups per day)

Regular soda (1-2 per day)

Regular soda (3 or more per day)

/34

What kind of milk do you drink?

Whole

1-2%

Skim

Almonda, Cashew or Oat

Unsweetened Almond, Cashew or Oat

/34

What do you like to eat for a snack?

Fruits & Veggies

Yogurt

Crackers

Cookies or Chips

Granola bar

Candy or pastry

/34

Which of the following salty snacks do you like?

Potato chips or popcorn

Tortilla chips or salted pretzels

Unsalted pretzels, baked torilla chips or air popped popcorn

I don't like salty snacks

/34

What kind of cookies do you eat?

Fat free cookies

Graham crackers

Oatmeal cookie

Sandwich cookies (like Oreos)

Chocolate coated, chocolate chip or peanut butter

/34

Which of the following salty snacks in your favorite to enjoy?

Potato chips, corn chips or popcorn

Tortilla chips

Salted pretzels or lite popcorn

Unsalted pretzels

Baked chips or air-popped popcorn

I don't eat salty snacks

/34

What kind of cake or pastry do you eat?

Cheesecake

Pie or Donuts

Cake with frosting

Cake without frosting

Angle food or pastries

I don't eat cake

/34

What kind of frozen dessert do you eat?

Gourmet ice cream

Frozen yogurt

Sorbet or Sherbert

Nonfat frozen yogurt or fat-free ice cream

I don't eat frozen desserts

Don't be discouraged!

Eating healthy is tough, but you can learn to eat healthier and we can help. :)

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You are doing just fine. Keep up the great work!

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Excellent!

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