Quick Assessment of Your Diet & Nutrition

Select the answer that most reflects your typical eating habits. Pay attention to serving sizes, which are shown when needed. If you usually eat one cup of vegetables at a time, count it as two servings.

Once you've answered all the questions, your score will appear at the bottom of the page.

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1. How many servings of fruit or 100 percent fruit juice do you eat per week? (One serving = one piece, one-half cup of fruit, or 4 oz. of juice)
   None
   1 to 3
   4 to 6
   7 to 10
   11 or more
2. How many servings of vitamin-rich vegetables do you eat per week? (One serving = 1/2 cup -- count vegetables such as broccoli, brussel sprouts, carrots, collards, kale, red pepper, spinach, sweet potatoes, or winter squash)
   None
   1 to 3
   4 to 6
   7 to 10
   11 or more
3. How many times per week does your lunch or dinner contain whole grains, vegetables, or beans, but little or no meat, poultry, fish, eggs, or cheese?
   None
   1 to 2
   3 to 4
   5 or more
4. How many servings of grains do you eat per day? (One serving = 1 slice of bread, 1 oz. of crackers, 1 pancake, 1 cup pasta or cold cereal, or 1/2 cup granola, cooked cereal, rice, or bulgur.)
   None
   1 to 2
   3 to 4
   5 to 7
   8 or more
5. What type of bread, rolls, or grains do you eat most often?
   100 percent whole wheat, whole grains, brown rice, whole wheat pasta, high fiber cereals
   Whole wheat flour as the first or second flour
   Rye, pumpernickel, or oatmeal; lower fiber cereal like Cornflakes
   White, French, or Italian breads; white rice or pasta
6. How many times per week do you eat high-fat red meats? (hamburger, pork chops, ribs, hot dogs, pot roast, sausage, bologna, steaks, ground beef, or lamb)
   None
   Less than 1
   1
   2
   3
   4 or more
7. If you eat poultry, do you remove the skin before eating?
   Yes
   No
8. If you eat seafood, how many times per week? (Omit deep-fried foods, tuna packed in oil and mayonnaise. Laden tuna salad with low-fat mayonnaise is okay.)
   Less than 1
   1
   2
   3
9. After cooking, how much beef, chicken, or fish do you eat in a day? (There are 16 oz. in a pound)
   9 oz. or more
   5 to 8 oz.
   4 oz. or less
   I don't eat meat
10. What do you put on your pasta?
    Tomato or red clam sauce
    Meat sauce or meat balls
    Pesto or another oily sauce
    Alfredo or another creamy sauce
11. How many times per week do you eat deep-fried foods? (fish, chicken, french fries, potato chips, etc.)
    0
    1
    2
    3
    4 or more
12. How many servings of low-fat calcium-rich foods do you eat per day? (One serving = 2/3 cup low-fat or non-fat milk or yogurt, 1 oz. low-fat cheese, 1 1/2 oz. sardines, 3 1/2 oz. canned salmon with bones, 1 oz. tofu made with calcium sulfate, 1 cup collards or kale, or 200 mg of a calcium supplement)
    0
    less than 1
    1
    2
    3
13. What do you put on your bread, toast, bagel, english muffin, or sandwiches?
    Stick butter or cream cheese
    Stick margarine or whipped butter
    Regular tub margarine, mayonnaise
    Light tub margarine or whipped light butter, mayonnaise
    Jam, fat-free margarine, or fat-free cream cheese, fat-free mayonnaise, mustard
    Olive oil
    Nothing
14. What do you use to sauté vegetables or other foods? (Vegetable oil includes safflower, corn, sunflower, and soybean)
    Butter or lard
    Margarine
    Vegetable oil or light margarine
    Olive or canola oil
    Broth
    Cooking spray
15. On a typical day, which beverage do you consume the most?
    Water or club soda
    Caffeine-free coffee or tea
    Diet soda
    Coffee or tea
    Regular soda

Your assessment score will appear here once you've answered all of the questions.