rate your plate

• at least 3 meals a day?

• breakfast everyday?

• at least 6 servings from the bread, cereals, rice & pasta group everyday?

• whole grain foods regularly?

• at least 3 different kinds of vegetables everyday?

• dark green leafy vegetables, like spinach, mustard and collard greens every other day?

• yellow vegetables, like carrots, sweet potatoes, pumpkin every other day?

• at least 2 kinds of whole fruit or fruit juice (200ml)?

• citrus  fruit or any other high vitamin C food (e.g. strawberries, guava, paw-paw, tomatoes, broccoli, peppers, potato, cabbage) everyday?

• at least 2 servings of lean meat, poultry, fish, eggs, dry beans, or nuts?

• at least 2 – 3 servings of milk (1 cup) or other dairy products?

• 6- 8 glasses of water

• a wide variety of foods?

Do you… 

• cut the visible fat off food before cooking e.g. the skin on chicken or fish?

• eat red meat >3 times per week?

• use low fat / fat free dairy products?

Ideally you should answer yes to these questions, so get 

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