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
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