Let’s have an honest self-assessment of your eating habits, using the following scale:
Terrible- Everything you eat comes in a paper wrapper, out of a vending machine, or the beer & chips aisle at the grocery store. The only vegetables you eat are potatoes, usually fried. You eat fast food* at least 5 times a week, rarely cook for yourself, and never drink water.
Poor- You don’t necessarily eat a ton of chips and cookies, but what you do eat is still less-than-healthy. You cook for yourself occasionally, but it’s a lot of white bread, white rice, and pasta, along with cheap ground meat. You may eat 25% of your recommended fiber intake, if that. You eat fast food about 3-4 times a week.
Average (American)- You do cook regularly and have an understanding of what healthy nutrition is, you just don’t always follow it. You only eat fast food 1-2 times a week, but don’t drink nearly enough water or get your 5 fruits & veggies a day. You also only eat about half of your recommended fiber intake. Your favorite vegetable is still the potato, but you also eat tomatoes, beans, and other veggies.
Great- You cook most nights, and if you don’t cook you eat healthy frozen meals or canned soups. You get about 60-80% of your daily fiber, drink more water, and eat some whole grains. You usually eat 4 fruits & veggies a day, choose leaner meats, and occasionally eat fish. You only eat fast food about 2 or 3 times a month.
Excellent- You cook virtually every night, and eat a lot of fish and whole grain foods. You always eat at least 5 fruits and veggies a day, and drink soda sparingly. You normally eat as much fiber as recommended, and eat very little red meat. You very rarely eat fast food.
Bonus points if:
[ul]
[li] you follow a vegetarian or vegan diet[/li][li] you drink a lot of water[/li][li] you eat or drink soy-based products (mmmm soy protein)[/li][li] you eat a lot of healthy fats (olive oil, nuts, etc)[/li][/ul]
Fast food includes drive-thrus like McDonald’s, plus delivery like pizza. It doesn’t include Subway or other deli-type sandwiches.
I give myself a 4. I am obsessed with fiber, so that’s usually the most important part of the label I check. I don’t do a lot of artificial flavors, I avoid margerine, I eat brown or wild rice instead of white, I eat light wheat bread (fewer calories and almost 5 grams of fiber a serving!), and I eat a lot of soy products (soymilk, veggie burgers). I am not a vegetarian but I only eat red meat maybe twice a year. I don’t eat enough fish (female of child-bearing age and all, plus I don’t like fishy fish) and I do drink too much soda, but I only eat fast food once or twice a month. I love vegetables (mmmm asparagus) so a normal dinner for me would be a serving of meat (usually chicken, sometimes pork), a serving of grains like brown rice or wheat pasta, and at least 2 vegetables. My snacks are usually yogurt, fruit, cheese, pretzels, or Sun chips. I drink a lot of tea- either chai or Crystal Light. If money weren’t an issue my diet would be better, because when I do eat fast food it’s usually that I don’t have enough money for real grocery shopping but I can get a chicken sandwich at McDonald’s. But normally, if I don’t feel like cooking, it’s Indian food.
Somewhere between a three and a four. I cook most of the time and tend to choose lean meats and fish. We only have red meat about once a week. My lunch diet swings wildly between very healthy (leftovers) and not so much (what I can grab from the deli). I eat a big variety of fruits and vegetables, just not enough servings. Most breads, cereals and so forth are whole grain. I drink coffee and tea everyday and stay away from sugary stuff.
A year ago, I would say a solid 2. Then, just before Xmas 06, my gf pointed out that I had gained some weight. I bought a scale and confirmed her observation. I began to diet, and gave up fast food. I’ve lost 35 pounds, feel way better, and I am enjoying cooking. My first kayak trip this spring I noticed I can slide in and out of my yak smoothly compared to a year ago.
Of course, the $ I save by not eating fast food is spent on good vodka and wine. If I do not deduct for alcohol, I’m currently a 5.
I’m a 2.5. I eat cereal+milk for breakfast almost every day. Lunch (if I eat it) is Subway or a mac&cheese frozen entree. Dinner is usually skipped, fast food, or restaurant food. I drink a lot of soda (one or two a day).
So I eat unhealthy but I only eat like 1500 calories a day. I eat plenty of carbs, and my body can apparently take all the fat I eat (I can still see veins in my hands and arms). My fiber is below average, I think, and my fruits and veggies are nil. I have an active lifestyle. Where’s that rate? I’d actually like to know what I’m doing to my body since I don’t eat fruits and veg except lettuce on sandwiches. Anyone know?
I don’t think I fit in your scale. I hardly ever cook, but the meals I eat elsewhere are chock full of good nutrition. If I did cook, it would probably be less healthy than what I eat elsewhere. What does it matter who is doing the food preparation? Now on the other hand, if you wanted to rate how lazy I am …
I would rate my actual eating habits as very good, but that’s a deliberate decision that requires a bit of effort. What I want to eat would be rated poor at best.
None of the ratings fit me either. I never drink pop, rarely drink juice, and eat junk foods. Even though I’ve been making more of an effort, I hate to cook. Vegetables, fruit and whole grains make up a great deal of my intake, but I skip meals pretty regularly.
Well I only included cooking in there because most people that don’t cook turn to unhealthy alternatives like pizza or burgers. I eat a lot of frozen Lean Cuisines if I am not in the mood for cooking, but my issue with that is I like to know exactly what’s going in my food. I try to avoid artificial crap and hormones in my meat (when I have the money it’s all about organic, free-range, hormone-free meat).
I forgot to list exercise on my bonus point section (knew I’d forgotten something), so include that as well. I don’t do a lot of “real” exercise but I walk a lot of places so I am more active in that regard. I actually dropped about 10 pounds when I moved downtown and was able to walk to work and school.
I’m probably about a 3.5 on your scale. Of course, if you discount the water myth, I’m closer to a 4. I do eat enough fiber, and I don’t particularly care for potatoes more than other vegetables. I don’t drink sweetened soda, but I do drink seltzer water - does that count? I do eat red meat fairly frequently, though.
I don’t really fit on the list either I think. I actively avoid eating fast food and buying/drinking soda, but almost all of my diet is prepared food from a package or from one of the myriad of restaurants around here. I heavily favor pasta/rice/etc. as well as any kind of meat. I hate salad and don’t like most vegetables.
So I’d say my diet is crappy, but not as crappy as it could be
I eat plenty of fresh fruits and veggies. Lean protein (chicken, tofu, fish - red meat once in a while), healthy fats (olive oil, nuts), been drinking skim milk for decades. Plenty of whole grains (plain old shredded wheat and oatmeal are typical breakfast food, whole wheat pasta occasionally, whole wheat couscous and brown rice). Very little junk food (a little bag of peanut M&Ms is a treat during the day), don’t eat fast food and even when I go out to eat I can always find something healthy on the menu. Cook dinner every night. Breakfast in the office (see above) or out on the weekends (my little indulgence, usually before or after a 15 mile bike ride) - sample bfast out is oatmeal with skim milk, fresh fruit, coffee.
I drink plenty of water. No soda (regular is just too head-burstingly sweet and I hate the diet stuff), not much alcohol, no fruit juice (I’d rather have an orange than a glass of OJ).
I do use a bunch of canned goods but it’s things like canned beans, tomatoes and chicken stock.
Things that I pretty much don’t eat anymore: Bread, plain pasta, white rice (I get plenty of carbohydrates, just go for the complex ones/whole grains), baked goods, chips, added sugar (spoonful in my tea once in a while). I’ve found that I really appreciate something like fresh fruit for dessert.
It took a few months to make some adjustments but it’s just normal to me now and I like it. My friends tease me incessantly if we go out to a BBQ joint and I get veggie skewers or salmon or something while they’re eating half a pig. In return I get to give them A Raised Eyebrow Look when they moan about being overweight.
I’m not militant about it - what I eat isn’t based on any moral stance (I tend to eat a lot of vegetarian food but I’m not a vegetarian of any stripe) and I don’t push it on anybody else. I also splurge once in a while - last weekend my buddy’s wife and kids were out of town so he came over, we fired up the BBQ and knocked back a few beers.
Other than trying to stay away from really fatty, greasy stuff except occasionally, I don’t give a lot of thought to the healthiness of what I eat. For example, I have absolutely no idea how my fiber intake relates to the daily recommendation. If 1-2 sodas a day is “a lot”, I’m off the chart someplace…
I eat vegetables because I know I should, not because I especially like them.
I’m 36, and I know I can’t keep this up forever, but… ugh. The thought of paying close attention to what I eat just isn’t that attractive.
Taking a break from running while an injury heals. I go for a nice walk every day during lunch (about 3 miles, anything from flat to jog up stairs to Coit Tower here in SF). Usually take a ~40 min bike ride when I get home. Weekends usually one or two 15 mile rides. Workout at home several times a week (pushups, crunches, etc).
Walking is highly underrated as exercise. A mile at just about any pace burns about 100 calories, so if you do a brisk 2-3 mile walk and cut 2 cokes out of your daily intake you’re taking care of 500 calories a day. In one week that’s the equivalent of a pound of fat (about what it takes to store 3500 calories) which is (for those with a lot of weight to lose) 50lbs a year, simply by walking and avoiding the sugary drinks.
Somewhere between a 4 and a 5. For about a week after a CostCo trip (which happens about every two weeks), I’m pretty much a 5, because I eat salad for dinner almost every night. The rest of the time, I’m a 4. I drink a lot of diet soft drinks (about a six-pack a day), eat double fiber bread, and eat a very little red meat., but I do eat the occasional granola bar or measured serving of soy crisps. I’m not a vegetarian, but I often go a day or two each week without eating any meat. I eat soy stuff, though not with any particular schedule. I’ve kept up an exercise routine for ten years that would probably be considered moderate. I only drink about a quart or so of water a day.
I’m a 2, at best. I do cook one good meal most days, but the rest of the day tends to be pretty atrocious. Even when I do cook, the worst aspect of my diet is that there’s just too much of it.
The sad part is that if my patients are any indication, that 2 is better than average.
I guess 5. As of 2 months ago, I only drink water, tea and coffee (no sugar in either). And most of my meals are fruits, veggies, protein bars, protein shakes, fish and chicken. I occassionally have some type of whole wheat pasta dish. That’s during the day and most evenings. Then a couple of times a week, I will fix a “family meal” for my husband, and my healthy diet gets blown to hell. I rarely eat sweets though, (except for the protein bars),even before 2 months ago.
I’d say between a 3 and a 4.
I don’t always cook dinner during the week (I work long hours and don’t get home till 9:30 or 10:00), but I make my own lunch and snack on raw veggies or healthy snacks at work (when I even have the chance to eat!). I have more of a chance to cook on weekends, and do eat better on weekends than during the week.
I try to mainly eat lean meats, and lots of vegetables. I eat a lot of chicken and fish, and tons of dark green veggies. I try to have a salad several times a week, if not every day. As for fruits, I eat berries and melon. I don’t eat citrus. I eat lots of yogurt and plenty of low-fat cheese. I eat eggs a couple of times a week.
I don’t eat white bread or white rice, and just very limited amounts of pasta. I rarely drink soda, and when I do, it’s diet. I limit my intake of white sugar - I’m not above eating a candy bar now and then, but I really have to watch the sugar. It can be a migraine trigger for me.
I drink tons of water and green tea. I drink skim milk, except for what I put in my coffee - that’s either 2% or half & half. I will admit to drinking too much coffee.
I do eat fast food once in a while, and sometimes it’s all I can get while working. McDonald’s new snack wraps are pretty good, and if you get them with the grilled chicken (rather then the breaded chicken), they’re probably not too bad, nutrition-wise. A slice of grilled chicken, some lettuce and cheese, a little sauce, wrapped in a tortilla. It’s gotta be better than a Quarter Pounder and fries.
I had lunch at Boston Market today. I got a Kid’s Meal; sliced turkey (no gravy), a piece of cornbread, creamed spinach and unsweetened iced tea. It was plenty of food - the regular meals are way too big for me.
I’m not quite understanding the ‘bonus points’ for being a vegetarian or vegan, or for eating lots of soy. IMO, just because someone eats a vegetarian or vegan diet doesn’t necessarily mean they’re eating better then someone who eats animal protein.
I can’t eat soy - it’s a migraine trigger for me. Yes, I know there are small amounts of soy in lots of things, but I can’t drink soy milk or eat tofu. I don’t see where soy protein is ‘better’ than the protein I get from chicken or fish.
I’d say between a 4-5. In the past 2 years, I’ve lost 95 pounds and want to lose approx. 15 more. My Blood pressure and cholesterol are low. I eat red meat maybe once a week if that.
I eat 2-3 servings of fruit a day and 3-4 servings of veggies a day. I also do lean protein shakes to incorporate my calcium intake as well. I adore whole grains I never like white bread even when I was fat. My fiber intake is above the RDA, its never a problem.
I’m not perfect, when I cheat, I tend to go all out. but I get right back on the wagon as i know all too well this weight would love to sneak back on.
That’s what the bonus points for soy and vegetarian/vegan diets were for. IME, vegans/vegetarians eat more soy than normal because of the soy-based meat alternatives. I debated including the word “healthy” in that sentence regarding vegan/vegetarian diets, because you can survive on potato chips (definitey vegan, unless we’re talking about sour cream or ranch), but I assumed that was implied.
Of course, if you can’t eat it, you can’t eat it, but it does have a lot of health benefits.
