My Wellness Scorecard » Life…supplemented.™

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	Whole grains aren't my friends and I eat 0 - 1 serving.
	I try to eat 2 or 3 servings.
	1 whole grain item per meal is my motto, only the good carbs for me! (3 or more servings).
	I love the carbs, but the not whole grain kind.

	I keep it lean, about 6 - 12 ounces of the good stuff (lean meat, chicken without the skin, fish, beans or tofu).
	I'm kind of good about keeping it lean, but I eat quite a bit (more than 8 ounces a day) of proteins - and sometimes I've just got to have some fat, or some skin on my protein.
	I am a ravenous carnivore and eat as much protein as I can. I tend to eat fatty meats, cold cuts, sausage, and dark meat chicken (with skin).
	I don't even know what a protein is, I'm a carb lover!

	Rarely or never.
	I love the cow - the full cow - only regular or full-fat dairy for me, please.
	I'm a moderate dairy-lover, having about 1 or 2 cups of fat free or low-fat (1%) milk, yogurt or cottage cheese.
	Yummy dairy! I get about 3 cups or more of fat-free or low-fat (1%) from milk, yogurt or cottage cheese.

	Nope, seafood is not for me.
	I eat seafood once a week, especially oily fish like salmon.
	I'm on a "seafood" diet (I see it, I eat it!), but really… I eat it at least twice a week, especially oily fish like salmon.
	I skip the fish, but get other sources of omega-3 fatty acids.

	I eat a lot of processed foods, like frozen dinners and chips.
	Maybe I shouldn't, but I eat a lot of fatty red meat and cream cheese.
	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 fatty foods and cholesterol-rich dishes.

Please select the option which best describes your average daily consumption for the following:

Choose the answer that best describes your average weekly consumption for the following:

Please select the option which best describes your average consumption for the following:

	I only eat a few veggies once in a while, not daily.
	Sure, I eat my veggies (about 2 cups a day), but not always dark leafy veggies like Popeye.
	I eat so many vegetables (more than 2 cups), greens, purple, orange - bring 'em on.

	I'm actually eating fruit right now, that's how much fruit I eat each day (at least 2 pieces or 2 cups).
	An apple a day, right? But, I really prefer to drink more fruit juice than eat actual fruit (eat about 1 piece or 1 cup).
	I love fruit-flavored candy, does that count? I'll have a piece of real fruit once in a while, but not daily.

	I measure what I'm using (approximately 2 ounces or less), and look for olive or canola or vegetable, when possible.
	I try to watch my intake, but I'm not really sure how much it is.
	I don't pay attention to the type or the amount that I eat, does it really matter?!

	Lima, fava, kidney, you name it, I eat it. And about 3 cups a week - at least.
	Beans sometimes make an appearance in my foods each week.
	I don't think about whether I eat them.

	What is fiber? I never check the labels for fiber and I do not track how much I eat.
	I try to eat foods with more fiber each day, some days are more successful!
	I love fiber-filled foods and am confident that I eat at least 32 grams of fiber each day.

	I limit my salt intake and read food labels carefully.
	I try to limit my salt intake and sometimes read food labels for salt and sodium ingredients.
	I put salt on almost everything (except ice cream, of course) and don't think about how much salt or sodium I consume.

	I don't have a sweet tooth and choose/prepare foods and beverages with little of these ingredients.
	Moderation is key. I try to eat foods and beverages with only a little added sugar.
	The sweeter the better! I eat and drink a lot of sugary foods and beverages.

	Daily
	Several times a week
	When I feel the need
	I don't take one

	None			Vitamin B/B Complex
	Vitamin D			Calcium
	Zinc			Garlic
	Saw Palmetto			Fiber
	Glucosamine + Chondroitin			Probiotics
	Lycopene			Flax Seed/Oil
	Fish Oil/omega-3s			Vitamin A
	Vitamin C			Vitamin E
	Vitamin K			Magnesium
	Echinacea			Ginkgo Biloba
	Conjugated Linoleic Acid (CLA)			Sports nutrition supplements
	Whole foods supplements			Green Tea
	St. Johns Wort			Coenzyme Q10
	Plant (Phyto) Sterols/Stanols			Other
	Lutein

	General health, it can only help			Energy
	To increase muscle mass			To fill in nutrition gaps
	Particular condition			Weight management
	Because I think it's the smart thing to do			I don't take supplements

	Yes
	No

	Yes
	No

	Never
	Sometimes
	Most of the time
	I don't take supplements

	Doctor			Family
	Friends			Dietitian/Nutritionist
	Naturopathic doctor			Chiropractor
	Nurse			Nurse practitioner
	Pharmacist			Nowhere
	other			TV, Radio, Newspapers, Magazines
	Internet			Salesperson

	The most exercise I get is using my TV's remote control (meaning I don't have an exercise regimen).
	I try to exercise 2 - 3 times per week.
	I exercise at least 4 - 5 times per week and sometimes more.
	I exercise every day and feel icky when I don't.

	Who has the time? I sure don't and therefore, don't exercise.
	I keep it short and sweet, about 30 minutes.
	1 hour, it's when I feel the burn.
	Nothing better than a 2-hour long sweaty workout.

	I don't like to sweat and therefore, don't exercise.
	I enjoy cardiovascular exercise like running, walking, aerobics, dancing, tennis or basketball.
	I enjoy recreational activities like golfing, playing softball, fishing or camping.
	I enjoy strength-training activities like lifting weights.
	I enjoy yoga or Pilates.

	I try to work out on a regular basis, but life and work often get in the way.
	Why change something that works? 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.
	I do not exercise.

	Nothing. I'm like a lump on a log.
	I take the stairs instead of the elevator at work.
	I increase my walking by parking my car in a spot farthest away.
	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.

	When I feel something is not right.
	Annually for a checkup as a preventative measure.
	Never.
	when I’m really sick

	O, I'm naturally energized.
	I need about 1-2 caffeinated drinks to function.
	3-5
	More than 5, I like to be caffeinated at all times.

	I drink more than 8 glasses of water.
	I drink less than 8 glasses of water.
	I don't drink much water.