Let's rate your diet!

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Let's rate your diet!

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

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

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

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

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

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

None

1 time

2 times

3 times

4 or more times

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

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

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

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

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

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

Yes

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

How many times per week do you eat seafood?

Less than 1

1 time

2 times

3 or more

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

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

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.

What do you put on your pasta?

Red sauce

Sauce & protein

Pesto

White or creamy sauce

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

None

1 time

2 times

3 or more times

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

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

None

1 time

2 times

3 or more times

How many times per week do you eat cheese?

None

1 time

2 times

3 or more times

How many days per week do you have eggs?

0 days

1 day

2 days

3 or more days

What do you put on your bread?

Butter

Cream cheese

Light butter

Jam

Nothing

What do you put on your sandwich?

Mayo or Miracle whip

Mustard

FF or lite mayo

Nothing

When sautéing your vegtables, do you use...

Butter

Vegtable oil

Olive oil

Broth

Cooking spray

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)

What kind of milk do you drink?

Whole

1-2%

Skim

Almonda, Cashew or Oat

Unsweetened Almond, Cashew or Oat

What do you like to eat for a snack?

Fruits & Veggies

Yogurt

Crackers

Cookies or Chips

Granola bar

Candy or pastry

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

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

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

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

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

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