Eating Checklist
Take a quick look at how you're currently eating with the simple test below. Write down your answers for each section before your start your fat loss program, and then after a few weeks to make sure that you have changed your eating habits, if they needed to be changed.
FIBRE
How do you start the day?
(A) No breakfast
(B) Sugary Cereal / White Toast & Jam
(C) Whole grain Cereal / Wholemeal Toast / Fruit
How much bread to you eat daily?
(A) 1 slice or less
(B) 2 – 4 slices
(C) 5 or more.
What kind of bread do you eat?
(A) White sliced.
(B) Brown
(C) Wholemeal.
How often to you eat fresh fruit?
(A) None.
(B) 1 – 2 portions per day.
(C) 3+ portions per day.
How many portions of vegetables do you eat?
(A) None.
(B) 2 – 3 portions.
(C) 4 or more portions.
Fats
How often do you eat fried foods?
(A) More than 5 times a week.
(B) 2 – 4 times a week.
(C) Maybe once or none at all.
How often do you eat pastries, biscuits or cakes?
(A) More than 5 times a week.
(B) 2 – 4 times a week.
(C) Maybe once or not at all.
Do you eat red or fatty meats?
(A) More than 5 times a week.
(B) 2 – 4 times a week.
(C) Maybe once or not at all.
What type of milk do you use?
(A) Full fat.
(B) Semi-skimmed.
(C) None – Skimmed or Soya
How often do you eat Junk Foods – Pizza's – Fast Foods?
(A) Most Days.
(B) 2 – 4 times a week.
(C) Maybe once or not at all.
Sugar
Do you take sugar in hot beverages?
(A) Yes more than 1 teaspoon.
(B) Yes 1 teaspoon for maximum 3 drinks a day.
(C) No
Do you drink soft canned or bottled drinks?
(A) Most Days.
(B) 4 drinks or less per week.
(C) Maybe once or none at all.
Do you eat sweets or chocolate?
(A) Most Days.
(B) 4 times or more per week.
(C) Maybe twice or less per week.
How often do you finish a meal with a dessert?
(A) On most occasions.
(B) 2 or 3 times per week.
(C) Once or not at all.
Do you skip meals and simply eat junk snacks – biscuits – chocolates?
(A) More than 3 times a week.
(B) Sometimes.
(C) Never.
Salt
Do you add salt to your food at the table?
(A) More than 50% of the time.
(B) Sometimes.
(C) Not at all.
How often do you eat salted meats – bacon – ham – salami?
(A) 5 times or more per week.
(B) 2 – 4 times per week.
(C) Once or not at all.
Do you add salt when cooking vegetables or rice?
(A) Always
(B) Sometimes
(C) Not at all.
Do you eat crisps – peanuts or other salted snacks?
(A) 5 times or more per week.
(B) 2 – 4 times per week.
(C) Not at all.
Do you eat processed tinned foods?
(A) 5 times or more per week.
(B) 2 – 4 times a week.
(C) Once or not at all.
To score the test, look at (A) being equal to 3 points - (B) being equal to 2 points and (C) 1 Point.
If you score more than 7 for any section, then there is certainly room for improvement, look at working on your worst area first, rather than aiming to correct all the problems at once. Focus on your worse problem, and aim to improve on your other poor areas, when you feel comfortable.
Trying to change too much, too fast will lessen your chances of success. Start with modest changes that you can achieve, aiming for lifelong healthy eating habits.