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Food Variety |
| Food Variety is an
important element in a healthy diet. During the next 7 days if you eat a
food from that group give yourself one point. At the end of the week,
add up your points and see how you did by comparing it to the score
chart. Choosing a diet that has a good variety will help to ensure your
body is getting the proper nutrients it needs. |
FOOD
SCORE
FOOD
SCORE
1.Eggs
_______
28. Milk, ice cream and cheese
_______
2. Yogurt
_______
29. Fatty fish like tuna, anchovies, salmon, sardines, herring mackerel, kipper
_______
3. Saltwater fish
_______
30. Freshwater fish
_______
4. Caviar salad
_______
31. Shellfish like mussels, oysters, squid
_______
5. Prawns, shrimp and lobster
_______
32. Meat...lamb, beef, veal
_______
6. Meat... pork, ham, bacon
_______
33. Poultry... chicken, duck turkey
_______
7. Game... quail, wild duck
_______
34. Liver
_______
8. All other organ meats
_______
35. Peas (fresh, dried, split) chickpeas, beans (haricot, kidney, lima and broad0 Lentils (red, brown and green) soy products (tofu and milk)
_______
9. Wheat (bread, pasta, ready to eat cereals)
_______
36. Corn based cereals
_______
10. barley based cereals
_______
37. Oat based cereal and bread
_______
11. Rye based cereals and bread
_______
38. Rice based cereals and bread
_______
12. Other grains like millet and linseed
_______
39. Oils
_______
13. Hard and soft spreads (butter, margarine)
_______
40.Wwater
_______
14. Tea, coffee, herbal teas, wine beer and liquor
_______
41. Miso, Tempeh and soy sauce
_______
15. Sauerkraut
_______
42. Soft drinks
_______
16. Vegetables... potato, carrot, sweet potato, beets, parsnip, bamboo shoot, ginger, radish and water chestnut.
_______
43. Vegetables... broccoli, cauliflower
_______
17. Vegetables... celery asparagus
_______
44. Vegetables... onions (spring, garlic and leeks
_______
18. Tomatoes and okra
_______
45. Beans... green, and snow peas
_______
19. Leafy greens, spinach, endive, kale, chicory, parsley, lettuce
_______
46. Peppers
_______
21. Zucchini, squash, cucumber, turnip, eggplant, and pumpkin
_______
47. Mushrooms
_______
22. Herbs and spices
_______
48. Nuts... almonds, cashew, chestnut, coconut, hazelnut, peanuts, peanut butter, pistachio, pumpkin seed, sesame seed, Tahini, walnut
_______
23. Fruit...peaches, cherry, plums, apricot, avocado, olive, prune
_______
49. Apples
_______
24. Pears
_______
50. Berries like strawberries, blueberries raspberries
_______
25. Grapes and raisins
_______
51. Bananas
_______
26. Citrus fruits like oranges and lemons and grapefruits
_______
52. Melons... honeydew, watermelon
_______
27. Kiwi, dates, passion fruit
_______
53. Tropical fruits like mango and pineapple
_______
