My Wellness Scorecard - Life…supplemented.™

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	When you feel something is not right
	Annually as a preventative measure
	Never
	Only when you are really sick

	I rarely or never consume dairy products
	I choose only regular milk and/or full fat items in the dairy category.
	I probably have 1 or 2 cups of fat-free or low-fat (1%) milk, yogurt or cottage cheese each day.
	I have 3 cups of fat-free or low-fat (1%) milk, yogurt or cottage cheese each day.

	I eat a lot of processed foods like chips and frozen dinners daily
	I know I eat too much fatty food like red meat and cream cheese, but that's what I like to eat
	I know cholesterol-rich foods like eggs, cheese and dark meat poultry should be eaten in moderation, but I tend to eat them several times a day.
	I do a fairly good job of avoiding processed foods. I watch what I eat when it comes to cholesterol rich dishes and I try to avoid fatty foods like whole milk and fatty meat.

	None			Vitamin A
	Vitamin B/B Complex			Vitamin C
	Vitamin D			Vitamin E
	Calcium			Magnesium
	Zinc			Echinacea
	Garlic			Ginkgo Biloba
	Ginseng			Green Tea
	Saw Palmetto			St. John's Wort
	Valerian			Coenzyme Q10
	Glucosamine + Chondroitin			Lutein
	Lycopene			Fish Oil
	Flax Seed/Oil			Sports Nutrition Supplements

	General health			Particular condition
	Energy			Weight management
	To increase muscle mass			To augment diet
	To supplement a poor/marginal diet			Because I think it's the smart thing to do
	I don't take supplements

Step 1: General Health

Step 2: Healthy Choices

Step 3: Healthy Diet

Step 4: Supplements

Step 5: Exercise

	I drink at least 8 glasses of water each day
	I average about five to six glasses on most days but I sometimes get eight.
	I don't drink much water.

	I don't eat many whole grains. It's mostly white bread, white pasta and any breakfast cereal that's easy.
	I generally eat two or three servings of whole grains like whole-grain bread, oatmeal, other cereals labeled "whole grain" or wild/brown rice each day.
	I easily eat more than three servings of whole grains like whole-grain bread, oatmeal, other cereals labeled "whole grain" or wild/brown rice each day.

	I don't like vegetables but I eat a few because I know its good for me.
	I generally eat about two cups of vegetables each day but not always the dark green vegetables like I should.
	I love vegetables and easily eat 2 cups each day. I also try to get a couple of servings of dark green vegetables like broccoli or spinach each week.

	I eat at least 2 pieces (or cups) of fruit each day and I try to keep my juice intake to less than half of my total fruit each day.
	I generally have one piece (or cup) of fruit each day but I tend to drink more fruit juice than actual fruit.
	I'll have a piece of fruit every once in a while, but it's not my favorite

	I eat about 6 ounces of lean protein like lean meat, chicken without the skin, fish, beans or tofu each day.
	I probably eat more than 6 ounces of lean protein like lean meat, chicken without the skin, fish, beans or tofu each day.
	I eat as much protein as I like each day; and I tend to like fatty meats; cold cuts; sausage as well as dark meat chicken, skin and all.

	I don't like seafood
	I try to eat seafood, especially oily fish like salmon, once a week.
	I love seafood and try to eat oily fish, like salmon, at least twice a week.

	Each week I eat at least 3 cups of beans, peas, lentils or split peas in salads,chili, soups.
	Each week I try to eat some beans, peas, lentils in salads, chili, soups.
	I don't think about whether I eat beans, peas, lentils or split peas

	I watch my intake of added oils from salad dressing, sauces and cooking (no more than 2 oz a day) and I use vegetable oils like olive or canola whenever possible .
	I try to watch my intake of added oils in salad dressing and sauces, but I'm not really sure how much it is. I know I use vegetable oils like olive or canola whenever possible .
	I don't pay attention to the type or the amount of added oils I eat every day.

	I don't track how much fiber I eat.
	I try to eat foods with more fiber each day.
	I try to eat at least 32 grams of fiber each day.

	I limit the salt I use in cooking, and I read food labels carefully to limit other sources of salt and sodium whenever I can.
	I try to limit the salt I use in cooking, and I sometimes read food labels to limit other sources of salt and sodium when I remember.
	I always use salt in cooking, and I don't think about how much salt or sodium I consume.

	Doctor			Nurse
	Pharmacist			Dietitian/ Nutritionist
	Salesperson			Family
	Friends			Internet
	TV, Radio, Newspapers, Magazines			Nowhere

	No exercise
	I enjoy cardiovascular exercise like running, walking, aerobics, dancing, tennis or basketball
	I enjoy recreational activities like golfing, softball, fishing or camping
	I enjoy lifting weights and other strength training activities
	My day is not complete without a yoga or pilates class

	I try to work out on a regular basis, but life and work often prevent me from exercising like I should
	I stick to the same routine because it works for me
	I like to change my exercise routine on a regular basis just to keep it interesting
	I change my workout on a regular basis in order to improve my performance

	Nothing
	I take the stairs instead of the elevator at work
	I park away from the grocery store and the mall to increase my walking
	I walk around the office a lot instead of using e-mail
	I try to stay active around the house and in the yard, especially on weekends

	I choose and prepare foods and beverages with little added sugar or caloric sweeteners
	When I remember, I try to choose and prepare foods and beverages with little added sugar or caloric sweeteners. .
	I eat a lot of sugary foods and drink quite a few sugary beverages..

	I don't have one
	I try to exercise 2 - 3 times per week
	I exercise at least 4 to 5 times per week and sometimes more
	I exercise for at least an hour every day