• RATE YOUR PLATE

    Think about the way you usually eat. For each food topic, put a check mark in column A, B or C.
  • 1. GRAINS (Serving = 1 slice bread or tortilla; 1/2 bagel, roll, English muffin or pita; 1/2 cup cooked rice or pasta: 1 cup cereal)
  • 2. WHOLE GRAINS
  • 3. FRUITS & VEGETABLES (1 Serving =1/2 cup or 1 med. fruit or 1 cup leafy raw vegetables or 4 oz. fruit/veg. juice)
  • 4. DAIRY FOODS (1 Serving = 1 cup milk or yogurt; 1-1/2 - 2 ounces cheese )
  • 5. MEAT, CHICKEN, TURKEY OR FISH* (3 ounces is the size of a deck of cards or 1 regular hamburger, 1 chicken breast or leg or 1 pork chop )
  • 6. EATING OUT (in restaurants or getting take out food)
  • 7. RED MEAT (been hamburger, pork, Iamb, veal)
  • 8. RED MEAT CHOICES (beef hamburger, pork, lamb, veal)
  • 9. COLD CUTS, HOT DOGS, BREAKFAST MEATS
  • 10. CHICKEN, TURKEY ETC.
  • 11. CHICKEN AND FISH CHOICES
  • 12. MEATLESS MAIN DISHES (like all-bean chili, bean burrito, lentil soup, meatless spaghetti sauce)
  • 13. MILK
  • 14. CHEESE (include cheese on pizza, sandwiches, snacks & in mixed dishes)
  • 15. FROZEN DESSERTS (ice cream, etc.)
  • 16. COOKING METHOD
  • 17. FRIED FOODS (like French. fries, egg rolls, onion rings, etc.)
  • 18. SPREADS Added at the table
  • 19. SALAD DRESSING & MAYONNAISE
  • 20. SNACKS
  • 21. DESSERTS & SWEETS
  • 22. ADDED SALT
  • 23. CANNED FOODS, FROZEN, PACKAGED MEALS
  • 24. SALTY SNACKS chips, pretzels, crackers, salted nuts
  • 25. DESSERTS AND SWEETS
  • 26. SODA, PUNCH, ETC. (Soda, pop,, fruit drink punch, Kool-Aid, etc.)
  • 27. BEER, WINE,LIQUOR (One drink = 12 oz. beer, 5 oz. wine, one shot of hard liquor or mixed drink with 1 shot)

  • If your score is:

    27-45: There are many ways you can make your eating habits healthier.
    46-63: There are some ways you can make your eating habits healthier.
    64-81: You are making many healthy choices.

     

    Look back at your Rate Your Plate.

    Do you have any answers in Column C? If you do, great! You are already making some heart healthy choices.

    Look at your answers in Columns A and B. Where you checked Column A, can you start eating more like Column

    B? Over time, move toward Column C.

     

    Set goals. Write down eating changes you are ready to make now.

  • Begin Today: Make changes a little at a time. Let your new way of eating become a healthy habit. 

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