Weekly Nutrition Assessment
This 5-minute nutrition assessment will estimate the percent of calories that you got from whole plant foods over the past week. Your answers to these 12 questions will enable you to estimate your overall pattern of eating and will also make clear what you can do to improve your health by consuming more whole plant foods and less processed foods.
Refer to your weekly Nutrition Log (Tracking form) to complete this Assessment. To record your results, you can use either the PDF or Online form below.
Read carefully, be honest, write your answers in the L/R margins of your Nutrition Log, and add your scores.
1. Fresh Fruit. Apples, bananas, berries, oranges, melon, peaches... On average how many daily servings of fruit do you eat?
2. Whole Vegetables. Broccoli, spinach, squash, tomatoes, peppers... On average, how many daily servings of veggies do you eat?
3. Whole Grains. Wheat bread, brown rice, oats, granola, potatoes... On average, how many daily servings of grains do you eat?
4. Beans & Legumes. black beans, green beans, kidney beans, lentils, lima beans, peas, pinto beans, soybeans... On average, how many daily servings of beans and legumes do you eat?
5. Dairy Foods. How many days last week did you eat dairy foods like cheese, yogurt, and ice cream?
6. Dairy Liquids (milk, cream). How many days last week did you drink it or add it to cereal or coffee?
7. Eggs. How many days last week did you eat eggs or foods like French toast, where eggs are the primary ingredient?
8. Added Sugars. Were you serious last week about minimizing the “added” sugars that are so prevalent in most processed foods?
9. White Flour Foods. Bread, pasta, cakes, cookies... How would you describe your consumption level of these foods last week?
10. Salty Snacks, and Sweets. Chips, popcorn, soda, candy... How would you describe your consumption level of these foods last week?
11. Meat, Poultry, Fish. How many days last week did you eat any kind of meat? (pork, beef, lamb, chicken, turkey, fish, shrimp)
12. Vegetable Oil. How many days last week did you consume oil (olive, canola, corn, avocado), lard, butter, mayonnaise, salad dressings, spreads, dips, and certain sauces?
- None = 0
- 1 = +6
- 2-3 = +12
- 4+ = +14
2. Whole Vegetables. Broccoli, spinach, squash, tomatoes, peppers... On average, how many daily servings of veggies do you eat?
- None = 0
- 1=. +6
- 2-3 = +12
- 4+ =. +14
3. Whole Grains. Wheat bread, brown rice, oats, granola, potatoes... On average, how many daily servings of grains do you eat?
- None = 0
- 1 =. +6
- 2-3 = +8
- 4+ = +10
4. Beans & Legumes. black beans, green beans, kidney beans, lentils, lima beans, peas, pinto beans, soybeans... On average, how many daily servings of beans and legumes do you eat?
- None = 0
- 1 =. +6
- 2-3 = +8
- 4+ = +10
5. Dairy Foods. How many days last week did you eat dairy foods like cheese, yogurt, and ice cream?
- Zero = 0
- 1-2 = -3
- 3-5 =. -5
- 6-7 = -7
6. Dairy Liquids (milk, cream). How many days last week did you drink it or add it to cereal or coffee?
- Zero = 0
- 1-2 = -1
- 3-5 =. -3
- 6-7 = -5
7. Eggs. How many days last week did you eat eggs or foods like French toast, where eggs are the primary ingredient?
- Zero = 0
- 1-2 = -2
- 3-5 =. -3
- 6-7 = -4
8. Added Sugars. Were you serious last week about minimizing the “added” sugars that are so prevalent in most processed foods?
- VERY =. 0
- Fairly =. -2
- Not Very = -3
- No = -4
9. White Flour Foods. Bread, pasta, cakes, cookies... How would you describe your consumption level of these foods last week?
- Minimal = 0
- Light = -1
- Medium = -3
- Heavy = -5
10. Salty Snacks, and Sweets. Chips, popcorn, soda, candy... How would you describe your consumption level of these foods last week?
- Minimal = 0
- Light = -1
- Medium = -3
- Heavy = -5
11. Meat, Poultry, Fish. How many days last week did you eat any kind of meat? (pork, beef, lamb, chicken, turkey, fish, shrimp)
- 0-1 = 0 (if that 1 serving was clean meat and not fried)
- 2 = -3
- 3-5 = -6
- 6-7 = -10
12. Vegetable Oil. How many days last week did you consume oil (olive, canola, corn, avocado), lard, butter, mayonnaise, salad dressings, spreads, dips, and certain sauces?
- 0-1 = 0
- 2 = -2
- 3-5 = -3
- 6-7 = -4
Subtract your Minus Points from your Plus Points to get your Net Points. Use the chart below to determine your WPF Score (%).
WPF Score Chart
Most (65%) of Americans eat a "Standard American Diet" (SDA), which is < 10% of calories from whole plant foods. This eating pattern is very unhealthy resulting in premature disability and death from obesity, diabetes, heart disease, and cancer.
Another 25% of the U.S. population tries to eat more healthfully, but still consume a diet that is < 20% of calories from whole plant foods. This eating pattern leads to the same chronic diseases, disabilities, and death with only a 5-10 year delay.
Significant prevention of chronic disease is often achieved with a diet > 40% of calories from whole plant foods (Net Points 10+ or a WPF-to-Non-WPF Ratio of 2.0+).
A Net Score of 15+ (50% of calories from Whole Plant Foods) can be achieved without necessarily going "vegetarian" (or vegan).
Actual reversal of chronic disease has been demonstrated with diets > 60% of calories from whole plant foods (Net Points 20+).
Your daily food choices make a big difference. The higher your percentile of daily calories from whole plant foods, the more improvements in health, fitness, and longevity you will enjoy - up to 21 extra years and more!
Another 25% of the U.S. population tries to eat more healthfully, but still consume a diet that is < 20% of calories from whole plant foods. This eating pattern leads to the same chronic diseases, disabilities, and death with only a 5-10 year delay.
Significant prevention of chronic disease is often achieved with a diet > 40% of calories from whole plant foods (Net Points 10+ or a WPF-to-Non-WPF Ratio of 2.0+).
A Net Score of 15+ (50% of calories from Whole Plant Foods) can be achieved without necessarily going "vegetarian" (or vegan).
Actual reversal of chronic disease has been demonstrated with diets > 60% of calories from whole plant foods (Net Points 20+).
Your daily food choices make a big difference. The higher your percentile of daily calories from whole plant foods, the more improvements in health, fitness, and longevity you will enjoy - up to 21 extra years and more!
"Let thy food be thy medicine." -- Hippocrates (around 400 BC)
...and when you're done eating, Go for a 15-minute walk!
...and when you're done eating, Go for a 15-minute walk!
After completing your weekly Assessments above, you are ready for the next step: