1. Circle your answer.

Eating patterns

• I eat at least 3 meals a day with no longer than 5 hours in between yes/no

Carbohydrate checker

• 1 eat at least 4 slices of bread each day (1 roll = 2 slices of bread) yes/no

• I eat at least 1 cup of breakfast cereal each day or an extra slice of bread yes/no

• I usually eat 2 or more pieces of fruit each day yes/no

• I eat at least 3 different vegetables or have a salad most days yes/no

• I include carbohydrates like pasta, rice and potato in my diet each day yes/no

Protein checker

• I eat at least 1 and usually 2 serves of meat or meat alternatives (poultry, seafood, eggs, dried peas/beans or nuts) each day yes/no

Fat checker

• I spread butter or margarine thinly on bread or use none at all yes/no

• I eat fried food no more than once per week yes/no

• I use polyunsaturated or mono-unsaturated oil (Canola or olive) for cooking. (Circle yes if you never fry in oil or fat) yes/no

• I avoid oil-based dressings on salads yes/no

• I use reduced fat or low fat dairy products yes/no

• I cut the fat off meat and take the skin off chicken yes/no

• I eat fatty snacks such as chocolate, chips, biscuits or rich desserts/cakes etc. no more than twice a week yes/no

• I eat fast or take-away food no more than once per week Iron checker yes/no

• I eat lean red meat at least 3 times per week or 2 servings of white meat daily or for vegetarians, include at least 1-2 cups of dried peas and beans (e.g. lentils, soy beans, chick peas) daily yes/no

• I include a vitamin C source with meals based on bread, cereals, fruit and vegetables to assist the iron absorption in these ‘plant’ sources of iron yes/No

Calcium checker

• I eat at least 3 serves of dairy food or soy milk alternative each day (1 serve = 200 ml milk or fortified soy milk; 1 slice (30 g) hard cheese; 200 g yoghurt) yes/No

Fluids

• I drink fluids regularly before, during and after exercise yes/No

Alcohol

• When I drink alcohol, I would mostly drink no more than is recommended for the safe drink driving limit (Circle yes if you don’t drink alcohol) yes/No

2. Score 1 point for every ‘yes’ answer

Scoring scale

18-20 Excellent

15-17 Room for improvement

12-14 Just made it

0-12 Poor

*117\42\4*