1. Oil and fats
1a. Butter, margarine, shortening, mayonnaise, sour cream, lard, oil, salad dressing:
I always add these to foods in cooking, and/or at the table.
I occasionally add these foods in cooking and/or at the table.
I rarely add these foods in cooking and/or at the table.
1b. Fried foods
I eat fried foods 3 or more times a week.
I eat fried foods 1-2 times a week.
I rarely eat fried foods.
2. Dairy Products
2a. Milk
I drink whole milk.
I drink 1%-2% milk.
I drink skim milk.
1b. Ice-Cream
I eat ice-cream almost every day.
I eat ice-milk, low-fat frozen yogurt, and sherbet.
I eat only fruit ices, seldom eat dairy deserts.
2c. Cheese
I eat mostly high-fat cheeses, such as Jack, cheddar, colby.
I eat both low and high-fat cheeses.
I eat mostly low-fat cheeses.
3.Snacks potato chips, corn chips, nuts, buttered popcorn, candy bars:
I eat these every day.
I eat some occasionally.
I seldom or never eat these snacks.
4. Baked Goods pies, cakes, sweet rolls, doughnuts:
I eat them 5 or more times a week.
I eat them 2-4 times a week.
I seldom eat them, if ever.
5. Poultry and Fish
I rarely eat these foods.
I eat them 1-2 times a week.
I eat them three or more times a week.
I am a vegetarian.
6. Low-fat Meat extra-lean hamburger, round steak, pork loin, chuck roast
I rarely eat these foods.
I eat these foods occasionally.
I eat mostly fat-trimmed meat.
I am a vegetarian.
7. High-fat meat luncheon meats, bacon, hot dogs, steaks, sausage, regular ground beef
I eat these every day.
I eat these foods occasionally.
I never eat these foods.
I am a vegetarian.
8. Cured and smoked meat and fish luncheon meats, hot dogs, bacon, ham, pickled meats
I eat these foods four or more times a week.
I eat some 1-3 times a week.
I seldom eat these foods.
I am a vegetarian.
9. Legumes dried peas and beans, kidney, navy, pinto, garbanzo, lentil
I eat legumes less than once a week.
I eat these foods 1-2 times a week.
I eat them 3 or more times a week.
10. Whole grains and cereals whole-grain breads, brown rice, pasta, whole-grain cereals
I seldom eat such foods.
I set them 2-3 times a day.
I eat them 4 or more times daily.
11. Vitamin C-rich foods citrus fruits, green peppers, strawberries, tomatoes
I seldom eat them.
I eat them 3-5 times a week.
I eat them 1-2 times daily.
12. Vegetables in the cabbage family broccoli, cabbage, cauliflower
I seldom eat them.
I eat them 1-2 times a week.
I eat them 3-4 times a week.
13. Alcohol
I drink more than 2 ounces of 80 proof liquor daily (2 oz. 80 proof liquor, 6 ½ ounces wine or 25 ounces beer).
I drink alcohol every week but not daily.
I occasionally or never drink alcohol.
14. Personal Weight
I’m more than 20 pounds over my ideal weight.
I’m 10-20 pounds over my ideal weight.
I’m within ten pounds of my ideal weight.
Press to update the totals.
Your Score is
Score |
Evaluation |
0-12 |
A warning. Your diet is too high in fat and too low in fiber-rich foods. It would be good to assess your eating habits. |
13-17 |
Not bad! You’re partway there. You still have a way to go. |
18-36 |
Good for you! You’re eating smart. You should feel very good about yourself. You have been careful to limit your fats and to eat a varied diet. Keep up the good habits and continue to look for ways to improve. |
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