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Weekly Nutrition Self-Assessment

Name:
First Steps:
	I do not skip meals
	I eat slowly and pay attention to my hunger cues
	I watch my portion sizes
	I meet my fruit and vegetable goal each day
	I drink 6-8 glasses or liquid/day.
	I limit my red meat consumption to 2-3 servings per week.

Taking it a Bit Further:
	When I snack I avoid desserts and candies; instead I choose fruits, vegetable, whole grains or low fat dairy products.
	I choose medium-high fiber grain products
	I drink 1% or non-fat milk
	Instead of drinking soda or other high kcal drinks; I drink water, crystal light or other low kcal beverages.
	I avoid fried foods
	I start dinner with a small dinner salad or broth-based soup

Doing it yourself:
	I limit eating out to 1-2 times per week.
	I cook with Olive, Canola or Enova oil.
	I prepare meals from fresh produce, not canned or frozen foods
	I avoid cooking with heavy sauces/gravies, instead I use herbs/spices and fruit juices to flavor my foods
	I prepare meats by baking, roasting, grilling, braising or broiling.

You probably won’t check all of these boxes your first week of the program. Each week you should try to increase the number of healthy nutrition habits you adopt. The faster you begin adopting these habits, the faster you will notice the weight begin to drop. Remember, these are lifelong eating habits you are developing. Breaking old habits are difficult, but by adopting these healthy eating habits you will be able to lose weight and keep it off.

Problems I encountered:

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