Assess your current eating habits and identify opportunities for improvement
Think about the way you usually eat. For each food choice, select Column A, B, or C.
1. MEAT CUTS
fresh beef, pork, lamb, veal
Column A
Usually eat: lean cuts from the round, loin or leg; ham. Or, seldom eat meat.
Column B
Sometimes eat: higher-fat cuts, such as chuck, ribs, brisket, T-bone steak, prime rib
Column C
Usually/often eat: higher-fat cuts
2. CHICKEN, TURKEY
Usually eat: without skin
Sometimes eat: with skin
Usually eat: with skin
3. GROUND MEAT & POULTRY
Usually eat: 5-7% fat (93-95% lean); ground turkey breast. Or, seldom eat.
Usually eat: 10-15% fat; ground turkey (dark & white meat)
Usually/often eat: regular ground meat, with 20% fat or more
4. PROCESSED MEAT & POULTRY
cold cuts, hot dogs, sausage, breakfast meats
Usually eat: lower-fat choices from lean meat or poultry; veggie breakfast links. Or, seldom eat.
Sometimes eat: higher-fat choices, such as salami, bologna, hot dogs, bacon, sausage
Usually/often eat: higher-fat choices
5. PORTION SIZE OF MEAT & POULTRY
cooked or processed
Usually eat: small portions (< 3 oz.) deck of cards size
Usually eat: medium portions (4-6 oz.)
Usually/often eat: large portions (7 oz. or more)
6. FISH, SHELLFISH
Usually eat: twice a week or more, especially oily fish like salmon, herring or sardines
Usually eat: any type once a week
Usually eat: any type less than once a week
7. COOKING METHOD
for poultry, fish, meat
Usually: cook without added fat or use vegetable oil spray
Sometimes: cook with added fat or deep fry
Usually/often: cook with added fat or deep fry
8. MEATLESS MEALS
veggie burgers, vegetable or bean soups, meatless spaghetti sauce, tofu, rice & beans
Usually eat: twice a week or more
Usually eat: less than twice a week
Rarely eat: meatless meals
9. WHOLE EGGS
Usually eat: 3 or less a week OR egg substitutes OR egg whites only
Sometimes eat: 4 or more a week
Usually eat: 4 or more a week
10. MILK
includes yogurt, cream
Usually use: 1% or skim milk, fat-free or low-fat yogurt, fat-free ½ & ½
Sometimes use: 2% or whole milk, full fat yogurt, regular ½ & ½
Usually use: 2% or whole milk, full fat yogurt, light cream
11. CHEESE
includes cheese for pizza, sandwiches, snacks, mixed dishes, etc.
Usually eat: reduced-fat or part-skim. Or, seldom eat.
Sometimes eat: regular cheese, such as cheddar, Swiss, and American
Usually eat: regular cheese
12. DAIRY FOODS
1 serving = 1 c. milk or yogurt, 1½ oz. cheese
Usually eat or drink: 2 or more servings a day
Usually eat or drink: 1 serving a day
Rarely eat or drink
13. WHOLE GRAINS
1 serving = 1 oz slice bread; ½ English muffin; 1 c. cereal; ½ c. rice, pasta; 5 crackers; tortilla; mini bagel, 3 c. light popcorn
Usually eat: 3 or more servings a day, 100% whole wheat bread & pasta, brown rice, whole grain cereals, i.e., oatmeal, raisin bran, Wheaties
Sometimes eat: 1 or 2 servings a day
Usually eat: mostly refined grains, i.e., white bread, white rice, saltine crackers, corn flakes, Rice Krispies, Special K
14. FRUITS & VEGETABLES
includes legumes; 1 c. = medium whole fruit or potato, large tomato or ear corn, 2 c. raw leafy greens
Usually eat: 4-5 cups a day
Usually eat: 2-3 cups a day
Usually eat: 0-1 cup a day
15. COOKING METHOD
for vegetables, pasta, rice
Usually prepare: without fat & sauces OR use vegetable oil spray
Sometimes prepare: with sauce, butter, margarine, oil
Usually prepare: with sauce, butter, margarine, oil
16. FATTY TYPE IN COOKING
includes baking
Usually use: olive or Canola oil. Or, usually cook without added fat.
Usually use: other oils, tub margarine
Usually use: butter, bacon drippings, stick margarine, lard, shortening
17. SALT FROM PROCESSED FOODS
Always/usually: compare and choose lower-sodium options
Sometimes: consider sodium content
Rarely/never: consider sodium content
18. SPREADS
added at the table on bread, potatoes, vegetables, pancakes, sandwiches, etc.
Usually use: spray or light tub margarine. Or, seldom use.
Usually use: regular tub margarine
Usually use: butter or stick margarine
19. SALAD DRESSINGS, MAYONNAISE
Usually use: fat-free or low-fat salad dressings & mayonnaise. Or, seldom use.
Usually use: light salad dressings & mayonnaise
Usually use: regular salad dressings & mayonnaise
20. SNACK FOODS
Usually eat: plain pretzels, light popcorn, baked chips. Or, seldom eat.
Sometimes eat: regular chips & popcorn, flavored pretzels
Usually/often eat: regular chips & popcorn
21. NUTS, SEEDS
includes nut butters; serving size = 1/4 c. nuts, 2 T. peanut butter
Usually eat: 3 servings or more a week
Usually eat: 1-2 servings a week
Usually eat: 1 or less serving a week. Or, seldom eat.
22. FROZEN DESSERTS
Usually eat: sherbet, sorbet, fruit juice bars, low-fat ice cream or frozen yogurt. Or, seldom eat.
Sometimes eat: regular ice cream, ice cream bars/sandwiches
Usually eat: regular ice cream, ice cream bars/sandwiches
23. SWEETS, PASTRIES, CANDY
Usually eat: angel food cake, low-fat or fat-free products. Or, seldom eat.
Sometimes eat: donuts, cookies, cake, pie, pastry, or chocolate candy
Usually/often eat: donuts, cookies, cake, pie, pastry or chocolate candy
24. EATING OUT
eating in or take out, any meal
Seldom eat out. Or, usually choose lower-fat menu items
Usually eat: 1-2 times a week
Usually eat: 3 times a week or more
If your score is:
58 - 72: You are making many healthy choices.
41 - 57: There are some ways you can make your eating habits healthier.
24 - 40: There are many ways you can make your eating habits healthier.
Look at your Rate Your Plate responses: Do you have any responses in Column A? If you do, great! You are already making some heart healthy choices. Look at your responses in Columns B and C. Where you checked Column C, can you start eating more like Column B? Over time, move toward Column A.
Think about changes. Write down eating changes you are ready to consider.
After discussion with your doctor, write down eating changes you are ready to work on.
Begin today. Make changes a little at a time. Let your new way of eating become a healthy habit.