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How to Rate Your Diet
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You may want to rate you diet for a few days. Follow these four
steps.
Step 1.
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Jot down everything you ate yesterday for meals and
snacks.
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Grams of Fat
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Total
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Step 2.
Write down the number of grams of fat in each food you list.
»Use the Pyramid Food
Choices Chart to get an idea of the number of grams of fat to count
for the foods you ate.
»Use nutrition labels on
packaged foods you ate to find out the grams of fat they
contained.
Step 3.
Answer these questions:
»Did you have the number of
servings from the four major food groups that are right for you? (See
previous chart to determine the number of servings that are right for
you.)
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Circle the Servings Right for You
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Servings You Had
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Rice & Alternatives
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5 6 7
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Vegetables
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2
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Fruit
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2
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Meat & Alternatives (oz)
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6 7 8 9
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How did you do? Not enough? About right?
»Add up your grams of fat
listed in Step 2. Did you have more fat than the amount right for you?
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Grams Right for You
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Grams You Had
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Fat
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53 73 93
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How did you do? Too much? About right?
»Do you need to watch the
amount of added sugars you eat? See the previous chart to estimate the
number of teaspoons of added sugars in your food choices.
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Teaspoons Right for You
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Teaspoons You Had
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Sugars
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6 12 18
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How did you do? Too much? About right?
Step 4.
Decide what changes you can make for a healthier diet. Start by
making small changes, like switching to lowfat salad dressings or
adding an extra serving of vegetables. Make additional changes
gradually until healthy eating becomes a habit.
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