3. Am I Nourished?
Your OptiHealth Coach will help you answer this question.
Food-Related
Health Risk Analysis
Nutrition Assessment
This 5-minute nutrition assessment will estimate the percent of calories that you get from whole plant foods. Your answers to these 12 questions will enable you to estimate your overall pattern of food choices and will also make it clear what you can do to improve your health by choosing more whole plant foods and less processed foods.
Read carefully, be honest, write down your answers, and then add your scores.
1 serving = about 1⁄4 of a plate
1 serving = about 1⁄4 of a plate
1. Fresh Fruit. Apples, plums, berries, pears... On average, how many daily servings of fruit do you eat per week? (Fruit juice does not count.)
2. Whole Vegetables. Broccoli, spinach, squash, asparagus... On average, how many daily servings of veggies do you eat per week?
3. Whole Grain/Starch Foods. Potatoes (not French fries), whole grains, beans... On average, how many daily servings of these types of food do you eat per week?
4. Omega-3s. Do you get all you need each week from whole plant sources? (chia seeds, walnuts, ground flaxseed, soy)
5. Dairy Foods. On average, how many days per week do you eat dairy foods like cheese, yogurt, and ice cream?
6. Dairy Liquids (milk, cream). On average, how many days per week do you drink milk or add cream to cereal or coffee? (Soy does not count.)
7. Eggs. On average, how many days per week do you eat eggs or foods like French toast, where eggs are the primary ingredient?
8. Added Sugars. Are you serious each 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 each week?
10. Salty Snacks, and Sweets. Chips, popcorn, soda, candy...How would you describe your consumption level of these foods each week?
11. Meat, Poultry, Fish. On average, how many days per week do you eat any kind of meat? (pork, beef, lamb, chicken, turkey, fish, shrimp, lard)?
12 Vegetable Oil. On average, how many days per week do you consume oil (olive, canola, corn, avocado, coconut), butter, and salad dressings?
- None = 0
- 1 = +6
- 2-3 = +12
- 4+ = +14
2. Whole Vegetables. Broccoli, spinach, squash, asparagus... On average, how many daily servings of veggies do you eat per week?
- None = 0
- 1=. +6
- 2-3 = +12
- 4+ =. +14
3. Whole Grain/Starch Foods. Potatoes (not French fries), whole grains, beans... On average, how many daily servings of these types of food do you eat per week?
- None = 0
- 1 =. +6
- 2-3 = +12
- 4+ = +14
4. Omega-3s. Do you get all you need each week from whole plant sources? (chia seeds, walnuts, ground flaxseed, soy)
- No =. 0
- Unsure = 0
- Likely = +1
- Yes =. +2
5. Dairy Foods. On average, how many days per week do 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). On average, how many days per week do you drink milk or add cream to cereal or coffee? (Soy does not count.)
- Zero = 0
- 1-2 = -1
- 3-5 =. -3
- 6-7 = -5
7. Eggs. On average, how many days per week do 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. Are you serious each 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 each 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 each week?
- Minimal = 0
- Light = -1
- Medium = -3
- Heavy = -5
11. Meat, Poultry, Fish. On average, how many days per week do you eat any kind of meat? (pork, beef, lamb, chicken, turkey, fish, shrimp, lard)?
- 0-1 = 0 (if that 1 serving was clean meat and not fried)
- 2 = -3
- 3-5 = -6
- 6-7 = -10
12 Vegetable Oil. On average, how many days per week do you consume oil (olive, canola, corn, avocado, coconut), butter, and salad dressings?
- 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 (%).
Whole Plant Food Score Chart
The Standard American Diet (SAD) has meat, dairy, oil, and highly processed carbs at almost every meal, plus salty and sugary snacks and drinks in between. 90% of Americans get less than 20% of their calories from whole plant foods!
A WPF Diet is not necessarily vegetarian or vegan, but if you choose to include meat, dairy, oil, sugar, and processed foods in your diet regularly, you will not be able to reverse the process of chronic nutrition-related disease, such as: heart disease, diabetes, cancer, obesity, and autoimmune diseases.
A WPF Diet is not necessarily vegetarian or vegan, but if you choose to include meat, dairy, oil, sugar, and processed foods in your diet regularly, you will not be able to reverse the process of chronic nutrition-related disease, such as: heart disease, diabetes, cancer, obesity, and autoimmune diseases.
WPF Scores > 50 (consistently week-to-week) allow your body to heal and rebuild using the natural remedies found in Whole Plant Foods.
"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.