Healthy Food Variety | Fitness Program

Food Variety is an important element in a healthy diet. During the next 7 days if you eat a food from that group give yourself one point. At the end of the week, add up your points and see how you did by comparing it to the score chart. Choosing a diet that has a good variety will help to ensure your body is getting the proper nutrients it needs.

FOOD	SCORE	FOOD	SCORE

1.Eggs	_______	28. Milk, ice cream and cheese	_______
2. Yogurt	_______	29. Fatty fish like tuna, anchovies, salmon, sardines, herring mackerel, kipper	_______
3. Saltwater fish	_______	30. Freshwater fish	_______
4. Caviar salad	_______	31. Shellfish like mussels, oysters, squid	_______
5. Prawns, shrimp and lobster	_______	32. Meat…lamb, beef, veal	_______
6. Meat… pork, ham, bacon	_______	33. Poultry… chicken, duck turkey	_______
7. Game… quail, wild duck	_______	34. Liver	_______
8. All other organ meats	_______	35. Peas (fresh, dried, split) chickpeas, beans (haricot, kidney, lima and broad0 Lentils (red, brown and green) soy products (tofu and milk)	_______
9. Wheat (bread, pasta, ready to eat cereals)	_______	36. Corn based cereals	_______
10. barley based cereals	_______	37. Oat based cereal and bread	_______
11. Rye based cereals and bread	_______	38. Rice based cereals and bread	_______
12. Other grains like millet and linseed	_______	39. Oils	_______
13. Hard and soft spreads (butter, margarine)	_______	40.Wwater	_______
14. Tea, coffee, herbal teas, wine beer and liquor	_______	41. Miso, Tempeh and soy sauce	_______
15. Sauerkraut	_______	42. Soft drinks	_______
16. Vegetables… potato, carrot, sweet potato, beets, parsnip, bamboo shoot, ginger, radish and water chestnut.	_______	43. Vegetables… broccoli, cauliflower	_______
17. Vegetables… celery asparagus	_______	44. Vegetables… onions (spring, garlic and leeks	_______
18. Tomatoes and okra	_______	45. Beans… green, and snow peas	_______
19. Leafy greens, spinach, endive, kale, chicory, parsley, lettuce	_______	46. Peppers	_______
21. Zucchini, squash, cucumber, turnip, eggplant, and pumpkin	_______	47. Mushrooms	_______
22. Herbs and spices	_______	48. Nuts… almonds, cashew, chestnut, coconut, hazelnut, peanuts, peanut butter, pistachio, pumpkin seed, sesame seed, Tahini, walnut	_______
23. Fruit…peaches, cherry, plums, apricot, avocado, olive, prune	_______	49. Apples	_______
24. Pears	_______	50. Berries like strawberries, blueberries raspberries	_______
25. Grapes and raisins	_______	51. Bananas	_______
26. Citrus fruits like oranges and lemons and grapefruits	_______	52. Melons… honeydew, watermelon	_______
27. Kiwi, dates, passion fruit	_______	53. Tropical fruits like mango and pineapple	_______

VARIETY FOOD SCORE CHART

Total variety of foods eaten
30 plus foods	Very good
25 – 29	Good
20 – 24	Fair
10 – 19	Poor
0 – 9	Very poor

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