Every day Sometimes Never
I eat a variety of foods at each meal.
I drink at least 8 cups of fluids (water, juice, milk, soup, etc) throughout my day.
When I choose fruit and vegetables, I look for the most colourful ones.
I eat good sources of fibre such as whole grain products, fruit, vegetables and legumes.
I include low-fat sources of calcium such as milk, yoghurt or fortified soy beverages in my meals/snacks.
I make sure that I have a source of protein at least twice a day (i.e., legumes, soy protein, nuts/seeds, lean cuts of meat, fish, poultry, or eggs).
I make that sure I have a plant protein at least once a day (i.e., legumes, soy protein, nuts/seeds).
I have vegetables or fruit with each meal/snack.
When I choose fats/oils, I choose highly unsaturated liquid oils (i.e., flax oil, canola oil, soy oil, olive oil, safflower oil).
I make sure the food I eat is safe (cold foods cold and hot foods hot).
Throughout the day I never go more than 4-5 hours without eating.
I wait until I am hungry before eating.
At mealtimes I stop eating as soon as I feel full.
I eat my meals and snacks in good company, away from the TV/computer.



0 - 12

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13 - 19

Not bad, but you could make better choices. Browse the website to reduce your risk of disease.

20 or over

Wow! You have good eating habits. Keep browsing through the website to see if there are any other changes you can make!