Assess
My WPF Score
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 determine your weekly pattern of eating and will also make it clear what you can do to improve your nutrition-related health by eating more whole plant foods each week.
WPF Survey
Until you become more mindful regarding your daily food choices, you may want to use the 24/7 Nutrition Log and/or the Food Category Log (described on the previous page) to help you track your daily food choices during the week.
If you have any questions or need assistance, visit your local OptiHealth Clinic.
Read carefully, be honest, write your answers on your printed WPF Scoresheet, 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 your coffee or cereal?
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. Crackers, 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? (beef, pork, lamb, chicken, turkey, fish, shrimp)
12. Vegetable Oil. How many days last week did you consume oil (olive, canola, corn, avocado, etc), butter, mayonnaise, salad dressings, spreads, dips, and certain sauces?
- None = 0
- 1 = +6
- 2-3 = +10
- 4+ = +12
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 = +10
- 4+ =. +12
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 your coffee or cereal?
- 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. Crackers, 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? (beef, pork, 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, etc), 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 (%).
Whole Plant Food Score Chart
The Standard American Diet (SAD) has meat, dairy, oil, and highly processed carbs at almost every meal, plus salty snacks and sugary drinks in between. 90% of Americans get less than 20% of their calories from whole plant foods! (Net Points = Negative Number)
A Whole Plant Food Diet is mostly, but not necessarily completely vegetarian. 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 disorders.
A Whole Plant Food Diet is mostly, but not necessarily completely vegetarian. 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 disorders.
A WPF Score > 50 (Net Points = 15+) allows your body to heal and rebuild using the natural remedies 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.