Rate Your Plate
Answer the following 14 questions to rate your diet.

Adapted from The American Dietetic Association's Monthly Nutrition Companion: 31 Days to a Healthier Lifestyle, Chronimed Publishing, 1997.

Take a closer look at yourself--your current food decisions and your lifestyle.  Think about your typical eating pattern and food decisions.

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Question 1. Do you consider nutrition when you make food choices? usually sometimes never		Question 2. Do you try to eat regular meals (including breakfast), rather than skip or skimp on some? usually sometimes never
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Question 3. Do you choose nutritious snacks? usually sometimes never		Question 4. Do you try to eat a variety of foods? usually sometimes never
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Question 5. Do you include new-to-you foods in meals and snacks? usually sometimes never		Question 6. Do you try to balance your energy (calorie) intake with your physical activity? usually sometimes never
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Question 7. Do you eat at least 6 servings of grain products daily? ie bread, cereals, rice and pasta group - 1 serve is equivalent to: 1 slice (30 grams) enriched or whole-grain bread, or 1/2 hamburger roll, bagel, English muffin, or pita, or 1/2 cup cooked rice or pasta, or 30 grams (1 cup) ready-to-eat cereal usually sometimes never		Question 8. Do you eat at least 3 servings of vegetables daily? ie vegetable group - 1 serve is equivalent to: 1/2 cup chopped raw, non-leafy vegetables, or 1/2 cup cooked vegetables, or 1 small baked potato (90 grams), or 3/4 cup vegetable juice usually sometimes never
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Question 9. Do you eat at least 2 servings of fruits daily? ie fruit group - 1 serve is equivalent to: 1 medium fruit (apple, orange, banana, peach), or 3/4 cup fruit juice, or 1/2 cup canned, frozen, or cooked fruit usually sometimes never		Question 10. Do you consume at least 2 servings of milk, yoghurt, or cheese daily? ie milk, yogurt and cheese group - 1 serve is equivalent to: 1 cup milk, buttermilk, or yoghurt, or 40 grams natural cheese (cheddar, mozzarella, Swiss), or 1 cup frozen yoghurt usually sometimes never
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Question 11. Do you go easy on higher-fat foods? usually sometimes never		Question 12. Do you go easy on sweets? usually sometimes never
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Question 13. Do you drink 8 or more cups of fluids daily? usually sometimes never		Question 14. Do you limit alcoholic beverages (no more than 1 daily for a woman or 2 for a man)? usually sometimes never

HOW DID YOU SCORE?

If you scored...

24 or more points--Healthful eating seems to be your fitness habit already. Still, look for ways to stick to a healthful eating plan--and to make a "good thing" even better.

16 to 23 points--You're on track. A few easy changes could help you make your overall eating plan healthier.

9 to 15 points--Sometimes you eat smart--but not often enough to be your "fitness best."

0 to 8 points--For your good health, you're wise to rethink your overall eating style. Take it gradually--step by step!

Whatever your score, make moves for healthful eating. Gradually turn your "nevers" into "sometimes" and your "sometimes" into "usually."

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Did you find the test above useful?