Getting Started

Find out how healthy you are now! Please check the boxes that best answer each question. Save these pages. After you make healthy changes, you can answer the questions again—and find out how much better you're doing!

Questions to Answer: Physical Activity

1. What kinds of physical activities do you do?
   • Stretching
   • Walking or hiking
   • Jogging
   • Skating or skiing
   • Swimming or surfing
   • Dancing
   • Lifting weights
   • Doing toning moves like sit-ups or push-ups
   • Gymnastics
   • Playing sports (like soccer, volleyball, tennis, or cheerleading)
   • Riding horses
   • Jumping rope, jumping jacks, trampoline
   • Other: ______________________________________

Best: The more activities, the better!

2. How much time are you physically active on a normal day?
   • Over 60 minutes
   • 30-60 minutes
   • 30 minutes
   • Less than 20 minutes
   • I am active for 10-minute periods throughout the day for a total of ____ minutes. (Fill in the blank.)
   • Once in a while
   • Never

Best: Being active for a total of 60 minutes or more.

Physical Activity: Tools & Tips has ideas to help you be more physically active!

Questions to Answer: Healthy Eating

As women develop these elements in their own lives, they increase well-being, satisfaction, and their overall quality of life.

To answer the next questions, think about the foods you eat from the time you wake up until the time you go to bed. Include all foods and beverages that you eat and drink at home, school, restaurants, and from vending machines.

Hint: This page tells you more about the food groups.

3. How often do you have foods from the milk group? For example, on a normal day how often do you drink low-fat, fat-free, or low-lactose milk, add milk to your cereal, eat yogurt, or cheese?
   • Three or more times a day
   • Twice a day
   • Once a day
   • Less than once a day

Best: Have three cups of low-fat or fat-free milk or milk group foods each day.

4. How often do you eat foods from the meat and beans group such as hamburger, chicken, turkey, fish, pork, venison, peanut butter, eggs, nuts, cooked dried beans (e.g., black beans or pinto beans), or soy products?
   • Three or more times a day
   • Twice a day
   • Once a day
   • Less than once a day

Best: Eat 5 - 6½ ounces each day. Vary your choices. Try nuts and beans, not just meat.

5. How often do you eat fruit or drink 100% fruit juice?
   • Three or more times a day
   • Twice a day
   • Once a day
   • Less than once a day

Best: Have 1½ - 2 cups of varied fruits each day.

6. How often do you eat vegetables or drink 100% vegetable juice?
   • Three or more times a day
   • Twice a day
   • Once a day
   • Less than once a day

Best: Eat 2-3 cups of varied vegetables each day.

7. How often do you eat foods from the grains group such as cereal, oats, rice, pasta, oats, breads, tortillas, grits, popcorn, or crackers?
   • Three or more times a day
   • Twice a day
   • Once a day
   • Less than once a day

Best: Eat 5-8 ounces each day. Make at least half your grains whole grains (check the package).

8. How often do you eat candy, cakes, cookies, doughnuts, candy bars, or chips?
   • Three or more times a day
   • Twice a day
   • Once a day
   • Less than once a day

Best: Limit these foods. They add calories but few nutrients.

9. How often do you drink canned or bottled soda, pop, or lemonade and other sweetened fruit drinks and teas?
   • Three or more times a day
   • Twice a day
   • Once a day
   • Less than once a day

Best: Limit these foods. They add calories but few nutrients.

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