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Day 22 - Meal and Eating Assessment
1. I eat 3 meals a day plus 2 snacks
2. I always eat breakfast
3. For snacks I chose fruits, vegetable and whole grain products
4. I like a variety of foods
5. Most of my dinners are home cooked
6. I have at least three vegetables a day
7. I have at least 2 fruits a day
8. My cereal is high in fiber
9. My breads and pastas are of the whole grain variety
10. I eat beans 5 times a week or more
11. I use low fat or fat free dressings
12. I drink skim milk
13. I drink at least 8 glasses of water a day
14. I eat brown rice instead of white
15. I eat low fat meat or none at all.
Give yourself:
2 points for Almost Always
1 point for Sometimes
0 points for Rarely
Part 2
1. I eat some kind of candy cookies or cake everyday
2. I eat fried foods daily
3. I eat at fast food places 4 or 5 times a week
4. I eat non diet colas or other sugary beverages
5. I use butter or margarine on my bread
6. I eat red meat daily
7. I eat sweet packaged cereals
8. I usually eat potato chips or corn chips at snacks
9. I drink whole milk or eat regular ice cream
10. I eat lunch meat and hot dogs that aren’t low fat
11. I eat white bread
12. I eat white pasta and rice
13. I binge
14. I eat French fries
15. I eat a lot of processed foods
Give yourself:
2 points for Almost Always
1 point for Sometimes
0 points for Rarely
Part One:
21-30 points mean you have a pretty good grip on your nutritional meal and
snacking habits.
9-20 means you mean you should reevaluate some of your choices and start
making changes for more nutritional food that will get you back on the road to
quicker weight loss and better health.
0-8 means you have some serious nutritional shortcomings and should make a
nutritional overhaul.
Part Two:
0-8 means you avoid the kind of foods and habits that will lead to uncontrolled
eating
9-20 means you eat too many foods that lead to mindless eating and
uncontrolled eating
21-30 means your eating habits are out of control and you need to make some
serious changes on what and how you eat.
Worksheet-Click Here
This is a sample of what your food for the day might look like. (Changes daily)
Breakfast: ½ whole-grain English muffin with whole fruit jam, cottage cheese
and tangerines, coffee with fat-free creamer = 1carb, 1 dairy, 1 fruit
Snack: banana, milk = 1 fruit, 1 dairy
Lunch: soy hotdog on a whole-wheat bun, vegetable soup = 1 veg., 2
carb, 1 protein
Snack: cantaloupe = 1 fruit
Dinner: baked trout, salad, and beets = 1 protein, 2 veg., 1 carb
Total = 2 proteins, 4 carbs (starchy), 3 veg., 3 fruits, 2 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
Painful as it may be, a significant emotional event can be the catalyst for
choosing a direction that serves us – and those around us – more effectively.
Look for the learning.
~ Eric Allenbaugh
1. I eat 3 meals a day plus 2 snacks
2. I always eat breakfast
3. For snacks I chose fruits, vegetable and whole grain products
4. I like a variety of foods
5. Most of my dinners are home cooked
6. I have at least three vegetables a day
7. I have at least 2 fruits a day
8. My cereal is high in fiber
9. My breads and pastas are of the whole grain variety
10. I eat beans 5 times a week or more
11. I use low fat or fat free dressings
12. I drink skim milk
13. I drink at least 8 glasses of water a day
14. I eat brown rice instead of white
15. I eat low fat meat or none at all.
Give yourself:
2 points for Almost Always
1 point for Sometimes
0 points for Rarely
Part 2
1. I eat some kind of candy cookies or cake everyday
2. I eat fried foods daily
3. I eat at fast food places 4 or 5 times a week
4. I eat non diet colas or other sugary beverages
5. I use butter or margarine on my bread
6. I eat red meat daily
7. I eat sweet packaged cereals
8. I usually eat potato chips or corn chips at snacks
9. I drink whole milk or eat regular ice cream
10. I eat lunch meat and hot dogs that aren’t low fat
11. I eat white bread
12. I eat white pasta and rice
13. I binge
14. I eat French fries
15. I eat a lot of processed foods
Give yourself:
2 points for Almost Always
1 point for Sometimes
0 points for Rarely
Part One:
21-30 points mean you have a pretty good grip on your nutritional meal and
snacking habits.
9-20 means you mean you should reevaluate some of your choices and start
making changes for more nutritional food that will get you back on the road to
quicker weight loss and better health.
0-8 means you have some serious nutritional shortcomings and should make a
nutritional overhaul.
Part Two:
0-8 means you avoid the kind of foods and habits that will lead to uncontrolled
eating
9-20 means you eat too many foods that lead to mindless eating and
uncontrolled eating
21-30 means your eating habits are out of control and you need to make some
serious changes on what and how you eat.
Worksheet-Click Here
This is a sample of what your food for the day might look like. (Changes daily)
Breakfast: ½ whole-grain English muffin with whole fruit jam, cottage cheese
and tangerines, coffee with fat-free creamer = 1carb, 1 dairy, 1 fruit
Snack: banana, milk = 1 fruit, 1 dairy
Lunch: soy hotdog on a whole-wheat bun, vegetable soup = 1 veg., 2
carb, 1 protein
Snack: cantaloupe = 1 fruit
Dinner: baked trout, salad, and beets = 1 protein, 2 veg., 1 carb
Total = 2 proteins, 4 carbs (starchy), 3 veg., 3 fruits, 2 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
Painful as it may be, a significant emotional event can be the catalyst for
choosing a direction that serves us – and those around us – more effectively.
Look for the learning.
~ Eric Allenbaugh