Healthy eating habits play an important role in maintaining energy levels, supporting weight management, reducing the risk of chronic disease, and improving overall wellness. While many people understand the basics of healthy nutrition, it can be difficult to know whether your current eating habits are truly meeting your body’s needs.

Use the self-assessment below to evaluate your nutrition habits and identify areas where dietary improvements may benefit your health.

Nutrition Self-Assessment

1. How often do you include a source of protein with your meals?

• Consistently at most meals (+1)
• Frequently, but not always (0)
• Rarely or inconsistently (–1)

2. How many fruits and vegetables do you typically eat each day?

• Five or more servings (+1)
• About three servings (0)
• Fewer than three servings (–1)

3. How often do you skip meals?

• Rarely or never (+1)
• Occasionally (0)
• Frequently (–1)

4. How often do you eat sweets such as candy, pastries, cookies, or desserts?

• Three times per week or less (+1)
• About once daily (0)
• Multiple times per day on most days (–1)

5. What types of grains do you eat most often?

• Primarily whole grains such as whole wheat bread, oats, quinoa, or brown rice (+1)
• A mix of whole and refined grains (0)
• Mostly refined grains (–1)

6. How often do you choose lean protein and lower-fat dairy products?

• Nearly always (+1)
• Sometimes (0)
• I rarely pay attention to fat content (–1)

7. How much coffee, tea, or caffeinated beverages do you consume daily?

• One small serving or less (+1)
• More than one serving daily (–1)

8. When preparing meals, how often do you select reduced-fat or nonfat ingredients?

• Regularly (+1)
• Occasionally (0)
• Rarely or never (–1)

9. What types of fats do you typically choose?

• Mostly heart-healthy fats such as nuts, seeds, avocados, and olive oil (+1)
• A combination of healthy and saturated fats (0)
• Mostly butter, shortening, or other saturated fats (–1)

10. Do you regularly eat heart-healthy fish while limiting processed meats?

• Yes, I eat fish regularly and limit processed meats (+1)
• No, I rarely do this (–1)

Understanding Your Score

Add together the points from your responses to calculate your total score.

8–10 Points: Strong Nutrition Habits

Your current eating patterns support overall health and wellness. Continue making balanced food choices and maintaining healthy lifestyle habits.

6–7 Points: Room for Improvement

You are making several positive nutrition choices, but there may be opportunities to strengthen your eating habits. Review any questions where you scored 0 or –1 and consider small, sustainable changes.

5 Points or Less: Nutrition Support May Be Beneficial

Your results suggest that professional nutrition guidance could help you develop healthier eating habits and improve your overall health. Working with a registered dietitian can provide personalized recommendations tailored to your goals, lifestyle, and medical needs.

How Nutrition Counseling Can Help

Nutrition counseling offers individualized support for people looking to improve their eating habits, manage their weight, lower disease risk, or address specific health concerns. A registered dietitian can help you:

• Create realistic nutrition goals
• Develop healthier meal plans
• Manage chronic conditions through diet
• Improve energy levels and overall wellness
• Build sustainable long-term eating habits

At Medical Associates of North Texas, our nutrition counseling services are designed to provide practical, personalized guidance that helps patients make informed decisions about their health.

Schedule Your Nutrition Consultation

If your quiz results indicate areas for improvement or if you simply want expert guidance on healthy eating, our team is here to help. Schedule an appointment with our registered dietitian and take the next step toward better nutrition and long-term wellness.