- Do you eat breakfast 7 days a week?
- Do you eat foods from 3 different food groups at breakfast (ie: fruit, whole grain & protein)?
- Do you eat 2-3 balanced meals at approximately the same time each day?
- Do you eat a nutritious mid-morning and mid-afternoon snack?
- Do you eat at least 2 pieces of fresh fruit each day?
- Do you eat at least 3 servings of fresh vegetables each day (1 svg.= size of your fist)?
- Do you choose high fiber breads and cereals only?
- Do you eat lean &/or low-fat protein at each meal (ie: skim milk vs. 2% milk)?
- Do you limit your intake of saturated fat- found in meats, cheeses, dairy products, butter, egg yolks?
- Do you eat at least 2 servings of “good fat” each day- found in nuts, seeds, extra virgin olive oil, olives, avocados and fish?
- Do you limit your intake of processed and refined foods- foods made from white flour, foods high in sugar and sodium, packaged foods?
- Do you eat and drink adequately to maintain your bodyweight (this should be your goal unless you are on a fat loss or weight gain program)?
- Do you eat a post-workout/post-practice snack within 30 minutes?
- Do you eat a post-workout/post-practice meal within 2 hours?
- Do you drink half your bodyweight in ounces of water each day (not including fluid intake during exercise)?
- Do you sleep at least 7-8 hours/night?
- Do you go to bed at approximately the same time each night and get up at approximately the same time each morning (within 30 minutes of the same time)?
- Do you take a multivitamin rich in the antioxidant nutrients (Vitamins A, C, E, phytonutrients) each day?
- Do you take 1000mg of fish oil (capsule) each day?
- Do you limit or avoid alcohol?
SCORE: /20
- 16-20: Performing Like A Champ!
- 11-15: Losing an Edge!
- <10: Missing Out- Big Time!
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