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Seven-Day Diet Study
A primary requirement for good nutrition is a balanced diet. A variety of food selections forms the basis of this diet.
For a 7-day period, assign yourself the points indicated when each dietary requirement is met. Record your points in the appropriate column for each day. Total your daily and weekly points. Negative points for junk food consumption should be subtracted from your daily and weekly totals.
|
Food |
Points |
Maximum Score |
MO |
TU |
WE |
TR |
FR |
SA |
SU |
|
One Cup of Milk or Equivalent |
10 |
30 |
|
|
|
|
|
|
|
|
Second Cup of Milk or Equivalent |
10 |
|
|
|
|
|
|
|
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Third Cup of Milk or Equivalent |
10 |
|
|
|
|
|
|
|
|
One serving of eggs, meat, fish, poultry, cheese, dried beans or peas |
15 |
25 |
|
|
|
|
|
|
|
|
One or two additional servings of eggs, meat, fish, poultry or cheese |
10 Each |
|
|
|
|
|
|
|
|
One serving of green or yellow vegetables |
10 |
30 |
|
|
|
|
|
|
|
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One serving of citrus fruit, tomato, or cabbage |
10 |
|
|
|
|
|
|
|
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Two or more servings of other fruits and vegetables, including potatoes |
5 Each |
|
|
|
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Four or more servings of whole-grain or enriched cereal or breads |
5 Each |
15 |
|
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|
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|
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Sweet Rolls |
-5 |
|
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|
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Fruit Pies |
-5 |
|
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|
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Potato chips, corn chips or cheese curls |
-5 |
|
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Candy |
-5 |
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Nondiet Sodas |
-5 |
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100 |
|
|
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|
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Weekly point total: |
_____ |
|
Negative point total: |
_____ |
|
Adjusted weekly point total: |
_____ |
Interpretation
|
600-700: |
Excellent dietary practices |
|
450-599: |
Adequate dietary practices |
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300-449: |
Marginal dietary practices |
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Below 300: |
Poor dietary practices |
If your score is 20 or above, try to substitute more foods from the middle (medium fat) column or, better still, the right (low fat) column for foods in the left-hand (high fat) column.
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