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Copyright © 2005 Peak Performance. All Rights Reserved.
Rate your plate
Rate your plate to see what your nutrition habits are now. This can help you see what you’re doing right and where you need to make changes.
Week 2 – Rate Your Plate
Rate your plate to see what your nutrition habits are now. This can help you see what you’re doing right and where you need to make changes.
Read each statement carefully.
- Give yourself 2 points if the statement describes what you do every day.
- Give yourself 1 point if the statement describes what you do sometimes.
- Give yourself 0 points if the statement never applies to you.
- I eat a variety of foods from the different food groups at EVERY meal.
- I drink at least 8 cups of fluids (water, juice, milk, soup, etc) throughout my day and never lose more than 1% of my body weight in a training session.
- I eat the most colorful vegetables and fruits.
- I eat good sources of fibre such as whole grain products, fruit, vegetables and legumes.
- I include low-fat sources of calcium and vitamin D such as milk or fortified soy beverages in most of my meals and snacks.
- I have a protein rich food at least twice a day (i.e. cheese, meat, fish, poultry, eggs, legumes, soy protein, nuts/seeds).
- I eat a plant protein at least once a day (i.e. legumes, nut butters, miso, tempeh, tofu, soy protein, nuts/seeds).
- I have a vegetable or fruit with each meal and snack.
- I use highly unsaturated liquid oils (e.g. canola oil, soy oil, olive oil, safflower oil, sunflower oil, corn oil, flax oil, hemp oil, pumpkin oil, walnut oil).
- I make sure the foods I eat are safe (cold foods cold and hot foods hot).
- Throughout the day I never go more than 3-4 hours without feeding my body.
- I wait until I am hungry to eat.
- At mealtimes I stop eating as soon as I feel full.
- I always rehydrate and refuel within 1 hour of working out.
Total your score and see how your eating habits rate. Score results:
- 0 - 12 You need to make some changes…the sooner the better!
- 13 - 19 Not bad, but you could be making better choices….
- 20+ You have pretty good eating habits – keep up the good work!
The long-term goal is to change your eating habits so that you get a score of “2” on every question. If you need help with improving your eating habits, check out the Peak Performance Sport Nutrition Services.
Copyright © 2005 Peak Performance. All Rights Reserved.
