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This is a test you can’t fail because every answer encourages you to make a change for the better in how you eat and in your activity level. Think of your answers as: A -- Achieving your goals; B – Better, but try a little harder; and C – Consider changing your behavior to be healthier. Select the answer that best applies to you. 1. I eat meals and snacks at regular intervals throughout the day. A. Everyday B. Almost everyday C. I’m still working on this 2. I eat breakfast. A. Everyday B. Most days (less than 5 days a week) C. I’m still working on this 3. I drink enough fluids each day. A. at least 8 cups B. less than 8 cups C. I’m still working on this 4. I eat whole grain breads, cereals, rice or pasta. A. Almost always B. Most of the time C. I’m still working on this 5. I eat more than 5 servings of fruits and vegetables each day. A. Everyday B. I eat 3 to 5 servings everyday C. I’m still working on this 6. I eat at least 2 excellent sources of calcium every day (milk, yogurt, calcium- fortified soy milk, calcium-fortified juice, reduced fat cheese). A. Everyday B. Most days C. I’m still working on this 7. I choose reduced calorie or whipped varieties of margarine, mayonnaise, cream cheese, sour cream, cream and salad dressing. A. Always B. Most of the time C. Occasionally, I’m still working on this 8. I almost always choose: A. Nonfat milk B. 1% milk C. 2% milk or whole milk 9. I choose reduced fat or nonfat frozen yogurt and ice cream: A. Always B. Sometimes C. Hardly ever, I’m still working on this 10. I limit beer, wine, and liquor to no more than 1 drink a day for women and 2 drinks a day for men. A. Always B. Almost always C. I’m still working on this 11. I eat commonsense portions A. Always B. Most of the time C. My portions are usually too big, I’m still working on this 12. I eat when I’m hungry and stop when I feel full. A. Always B. Most of the time C. I’m still working on this 13. I eat late in the evening or in the middle of the night. A. Never B. Once in awhile C. I’m still working on this 14. I use nonfood options to soothe my emotions. A. Almost all the time B. Most of the time C. I’m still working on this 15 My current weight is: A. At a healthy weight B. Going down and getting closer to a healthy weight C. I weigh too much and I am not losing but I want to start working on this 16. I participate in at least 30 minutes of activity (walking, running, swimming, dancing, exercise classes, bicycling, rollerblading, basketball) A. Everyday B. 2 to 3 times a week C. I need to be more active 17. I participate in stretching exercises, yoga or tai chi A. 3 or more times a week B. once or twice a week C. I’m still working on this 18. I participate in strength training exercises (free weights or resistance machines) A. 3 or more times a week B. at least 2 times a week C. I’m still working on this 20. I practice good health habits, like flossing my teeth, using sun screen and wearing seat belts. A. Always B. Sometimes C. I’m are still working on this Every so often go back and see how your portrait is coming along. Don’t expect to change overnight. But remember, every positive change you make will have a positive impact on maintaining your weight, improving your health and reducing your stress. Paint yourself into the picture of good health and don’t worry if you occasionally color outside the lines. © NRH Nutrition Consultants, Inc. Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of the nutrition counter series for Pocket Books with 12 current titles and sales in excess of 8 million books. The books are widely available at your local or on-line bookseller. Current titles include: The Calorie Counter, 5th Ed., 2010 The Ultimate Carbohydrate Counter, 3rd Ed., 2010 The Complete Food Counter, 3rd ed., 2009 The Fat Counter, 7th ed., 2009 The Healthy Wholefoods Counter, 2008 The Cholesterol Counter, 7th Ed., 2008 The Diabetes Carbohydrate and Calorie Counter, 3rd Ed., 2007 For more information on Jo-Ann and her books, go to The Nutrition Experts Subscribe to our FREE Ezine and be eligible for Health News, discounted products/services and coupons related to your Health. We publish 24/7. HealthNewsDigest.com We videotape Press Conferences, produce Satellite MediaTour's, B-rolls, PSA's, - all with distribution: HealthyTelevisionProductionstvmike13@healthnewsdigest.com Top of Page 
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