These written materials are consistent with guidelines
of the National Cholesterol Education Program.
© 2000 Brown University
Nutrition Academic Award

 

 



TOPIC COLUMN
A		 COLUMN
B		 COLUMN
C
1. MEAT*
beef, pork, lamb, veal		 Usually eat:
high-fat cuts, such as ribs, regular hamburger, T-bone steak, prime rib, sausage.		 Usually eat:
lean beef cuts such as round, loin, and extra-lean hamburger, lean lamb and pork cuts such as loin and leg; and veal.		 Always eat:
lean cuts.
Or I rarely (or never) eat meat.
2. CHICKEN, TURKEY, ETC.*
 Usually eat:
chicken, turkey, and other poultry with skin.		 Sometimes eat:
chicken, turkey, and other poultry with skin.		 Usually eat:
chicken, turkey, and other poultry without skin.
Or I never eat meat.
3. FISH & SHELLFISH*
 Usually eat:
fish or shellfish less than once a week.		 Usually eat:
fish or shellfish once a week.		 Usually eat:
fish or shellfish twice a week or more.
Or I never eat meat.
4. COLD CUTS, HOT DOGS, ETC.*
processed meats		 Usually eat:
bacon, sausage, salami, bologna, other cold cuts, or hot dogs.		 Sometimes eat:
bacon, sausage, salami, bologna, other cold cuts, or hot dogs.		 Usually eat:
roast beef, turkey breast, ham, or 90% fat free cold cuts.
Or I rarely (or never) eat processed meats.
5. SERVING SIZES*
 Usually eat:
large portions (7 oz. or more) of cooked meat, chicken, seafood, and, cold cuts.		 Usually eat:
medium portions (4-6 oz.) of cooked meat, chicken, seafood, and, cold cuts.		 Usually eat:
small portions (3 oz. or less) of cooked meat, chicken, seafood, and, cold cuts.
Or I never eat meat.
6. MEATLESS MEALS
like all-bean chili, meatless spaghetti sauce, vegtable pizza		 Rarely eat:
meatless meals.		 Usually eat:
meatless meals less than twice a week.		 Usually eat:
meatless meals twice a week or more.
7. FROZEN & PACKAGED MEALS
like TV dinners, frozen pizza, meal helpers		 Usually eat:
regular frozen dinners and/or packaged meals.		 Sometimes eat:
regular frozen dinners and/or packaged meals.		 Usually eat:
lower fat frozen and/or packaged meals.
Or I rarely eat frozen and packaged meals.
8. EGGS
 Usually eat:
7 or more eggs a week.		 Usually eat:
5-6 eggs a week.		 Usually eat:
4 eggs or less a week.
Or I usually eat cholesterol-free egg substitutes.
9. MILK
 Usually use:
whole milk or cream.		 Usually use:
2% low-fat milk.		 Usually use:
1% low-fat or skim milk.
10. CHEESE
Choices		 Usually eat:
regular cheese, such as Cheddar, Swiss, and American.		 Sometimes eat:
regular cheese, such as Cheddar, Swiss, and American.		 Usually eat:
reduced-fat or part-skim cheese.
Or I rarely eat cheese.
10. CHEESE
Serving size		 Usually eat:
3 oz. or more when I eat cheese.		 Usually eat:
2 oz. when I eat cheese.		 Usually eat:
1 oz. or less when I eat cheese.
Or I rarely eat cheese.
11. FROZEN DESSERTS
 Usually eat:
regular ice cream, ice cream bars, or ice cream sandwiches.		 Sometimes eat:
regular ice cream, ice cream bars, or ice cream sandwiches.		 Usually eat:
sherbet, low-fat frozen yogurt, ice milk, or sorbet.
Or I rarely eat frozen desserts.
12. FATS & OILS
Added at the table		 Usually put:
butter or margarine on bread, potatoes, vegetables, etc.		 Sometimes put:
butter or margarine on bread, potatoes, vegetables, etc.		 Rarely put:
butter or margarine on bread, potatoes, vegetables, etc.
12. FATS & OILS
Salad dressing and mayonnaise		 Usually use:
regular salad dressing or mayonnaise.		 Sometimes use:
regular salad dressing or mayonnaise.		 Usually use:
light or fat-free salad dressing or mayonnaise.
13. FATS & OILS
Choices for cooking and eating		 Usually use:
butter, butter blends, shortening, and/or lard.		 Sometimes use:
butter, butter blends, shortening, and/or lard.		 Usually use:
margarine and/or oils such as olive, corn, and canola.
14. COOKING AT HOME
 Usually add:
oil, butter, or margarine to the pan.		 Sometimes add:
oil, butter, or margarine to the pan.		 Usually:
broil, bake, or steam without fats or oils or use cooking sprays.
14. FRIED FOODS
 Often eat:
fried foods.		 Sometimes eat:
fried foods.		 Rarely eat:
fried foods.
15. SNACKS
 Usually eat:
chips, nuts, and crackers.		 Sometimes eat:
chips, nuts, and crackers.		 Usually eat:
fruit, pretzels, low-fat crackers, "lite" popcorn.
16. DESSERTS & SWEETS
 Usually eat:
donuts, cookies, cake, pie, pastry, or chocolate.		 Sometimes eat:
donuts, cookies, cake, pie, pastry, or chocolate.		 Usually eat:
fruit, angel food cake, ginger snaps, graham crackers, low-fat or fat-free baked goods.
17. BREAD, CEREALS & PASTA
(1 serving = 1/2 cup or 1 slice of bread)		 Usually eat:
1 serving or less a day.		 Usually eat:
2-5 servings a day.		 Usually eat:
6 or more servings a day.
18. FRUITS & VEGETABLES
(1 serving = 1/2 cup or piece of fruit)		 Usually eat:
1 serving or less a day.		 Usually eat:
2-4 servings a day.		 Usually eat:
5 or more servings a day.
*If you are a vegetarian, check Column C boxes for these questions.
TOTAL SCORE:
IF YOUR SCORE WAS:
21 - 35 There are many ways you can make your eating habits healthier.
36 - 49 There are some ways you can make your eating habits healthier.
50 - 63 You are making many healthy choices.

WHAT'S NEXT?

Look back at your Rate Your Plate.
Do you have answers in Column C? If you do, great! You are already making heart healthy choices.
Can you improve?
Look at your answers in Columns A and B. Where you checked Column A, can you start eating more like Column B? Where you checked Column B, can you start eating more like Column C?
Set Goals
Click the Set Goals link above. This will bring up your work list. Now look over your answers to the Rate Your Plate Quiz above. Check a topic in which you are willing to make a change, or want to learn more about. Then click on 'Make List' to customize your Work List. Clicking on a topic in your Work List will bring you to a page that will help you set some goals.
Begin today.
Make changes a little at a time. Let your new way of eating become a habit. Do your best to make these changes in the next three months.
Things to keep in mind

How did you get this score?

FAQ