How to Perform a Nutrition Assessment on Yourself

Eating right is something few understand. Dieting fads are everywhere. People spend thousands of dollars on meal plans that do more harm than good.

99 percent of the diet fads out there are just brilliant business plans. We are all eating out of the palm of their hands, no pun intended.

Feeding your body is essential. What you feed it with is a habit. Habits can be good or bad. In order to make permanent changes, you need to identify your habits and start breaking them while forming new ones at the same time. UGH… what Erica, that made no sense?

Let me break it down for you..

Step 1: Write down everything you eat in detail, down to the dressing and garnish. Don’t leave out liquids.

Step 2: Categorize by meal/time of day, add a separate category for eating out.  Many of us treating eating out as a time when we don’t listen to our bodies. It’s important to identify if you are one of those people.

Step 3: Go through each and everything you eat and label it: Eliminate, modify, or add.

Step 4: Record a reminder as to why you are eliminating, modifying or adding. It is important to understand why something is bad for our bodies and remind ourselves what the consequences are when eating these things.

Step 5: Look and see what your diet is lacking. Record alternatives or additions for you to keep in mind when meal planning/eating out.

Step 6: Look up and write down a few recipes to get you started.

Step 7: Keep track of your progress. Makes notes about how your body feels after eating certain things. Everyone is different, it’s important to understand your own body.

*When our body feels good, our mind feels good.

Step 8: START MAKING CHANGES RIGHT AWAY.

Here is an example of a Nutrition Assessment I performed for a client of mine.

Meal/Snack Current Eating Habits Eliminate/Modify/Add Other Notes
Breakfast Don’t usually eat

 

Modify: this needs to be your biggest meal. This is a good time to fulfill your sugar cravings.
*Bagel with cream cheese

 

Eliminate.

Alterntive: whole wheat English muffin with peanut butter

There is lots of fat in both bagels and cream cheese
*Carnation Instant Breakfast Shake with almond milk Eliminate.

Alternative: Smoothie in blender (can prepackage). See suggested smoothie recipes below.

I looked up the nutrition fact, its full of sugar and sodium, both cause inflammation (inches)
*Cereal (berry clusters)

 

Add: tablespoon of flax seeds
*Yogurt

 

Modify: Flavored low fat greek yogurt add fresh berries and granola

 

I like the honey flavor in traders joes brand
*Coke

*Crystal Light

*Flavored water

 

Eliminate: Coke

Modify: Crystal light to flavored club soda

Add: 1 glass of regular water

No more pop.

Crystal light has a lot of artificial sugar and sodium, causing inflammation.

Add: Egg Whites with veggies

Add: 1-2 Cups of coffee with low fat creamer or sugar in the raw (brown pack)

Add: 2 Pieces of Oat Nut toast with peanut butter spread

Add foods what are high in fiber to promote digestion. Kick-start your metabolism in the morning for natural digestion.
Meal/Snack Current Eating Habits Eliminate/Modify/Add Other Notes
Lunch Between 12:30-2:00

Don’t usually eat

 

Modify: between 11:00-12:30

Modify: You need to eat lunch even if it’s just a big snack.

You wake up early so your meals should be much earlier.
*Amy’s frozen meal

 

Eliminate High in sodium, resulting in inflammation
*Left over’s

 

Depends.
*Bagel with cream cheese

 

Eliminate.

Alterntive: whole wheat English muffin with peanut butter

There is lots of fat in both bagels and cream cheese
*Soup (what kind?)

 

Eliminate Most soups are loaded with sodium, even if they say they aren’t.
*Salad with chicken & lots of toppings

 

Modify: Find the biggest bowl you have and fill it with baby spinach (can add mixed greens). Be sure you are dressing your salad in a vinaigrette. This is healthy so eat as much as you can to over fill yourself here.
*Crystal light

*Coke

Eliminate: Coke

Modify: Crystal light to flavored club soda

Add: 1 glass of regular water

No more pop.

Crystal light has a lot of artificial sugar and sodium, causing inflammation.

Add: Turkey burger patty with mustard

Add: Sandwich (avacado or guac, peperjack cheese, deli meat (I like turkey and salami), tomatoes, baby spinach, on Oat Nut bread

Add: Microwaveable frozen veggie

Add: Some sort of fruit side as we usually workout before lunch

Get some protein and fiber into your lunch.

If you must microwave something, it should be steamed veggies.

Avoid bananas and grapes. Blueberries and watermelon are great!

Meal/Snack Current Eating Habits Eliminate/Modify/Add Other Notes
Dinner Between 6:30-8:30

 

Modify: between 4:30-7:00
*Fish with toppings and red potatoes and veggie

 

Modify: Salmon & non breaded white fish. (nothing frozen)

Eliminate: Potatoes of any kind

Add: Overwhelm the meal with veggies. Sauteed kale with red pepper flakes is great for digestion.

Potatoes are unnecessary carbs, avoid at all cost.

You want your body to spend the night digesting (kale and other veggies) not storing (fats and carbs).

*Turkey Spaghetti

 

Eliminate: Pasta

Modify: Turkey burger or Spaghetti Squash

We need to cut pasta out for a while.
*Chicken with veggies and red potatoes

 

Eliminate: Potatoes
*Corn

 

Eliminate: Corn

Add: Broccoli and green beans

Corn is not great for you. Broccoli promotes digestion.
*Artichokes with butter

 

Modify: Good, just go easy on the butter and salt.
*Baked beans

 

Eliminate: Baked beans and all other lagumes No beans or potatoes
*Salad

 

Modify: Find the biggest bowl you have and fill it with baby spinach (can add mixed greens). Be sure you are dressing your salad in a vinaigrette. Fill up on veggies.
*Pita with steak Modify: try not to eat red meat, switch to grilled chicken Red meat is hard on your stomach and delays digestion.
*Flavored water

*Crystal light

Modify: Crystal light to flavored club soda

Add: 1 glass of regular water

Crystal light has a lot of artificial sugar and sodium, causing inflammation.
Meal/Snack Current Eating Habits Eliminate/Modify/Add Other Notes
Night Snack After Dinner

 

Eliminate: this meal all together. Any thing you ingest after dinner should be to promote good and restful sleep
*Pack of sour gummies

*Veggie Chips

*Potato Chips

*Beef Jerkey

*Popsicles

*Chocolate

*Single serve Icee cup

*Baked Beans

Eliminate all of these

 

Alternatives:

White unsalted, no butter popcorn

 

Unsalted pumpkin seeds

 

Unsalted almonds

Eliminating this at night will make you hungrier in the morning. When you eat late you get more energy which makes it hard to sleep. Seriously, eliminate this.
*Edibles Modify: try taking half of what you are currently taking Eat these as late as possible so that you don’t have a chance to get hungry after
*Mango Cappuccino Modify: Decaf Detox hot tea or a decaf lemon hot tea Absolutely no caffeine at night
*Flavored water Modify: 1 glass of regular water Hydration promotes uninterrupted sleep
  Add: Protein shake (1 scoop of protein shaken with water, that’s it) This helps your muscles
Meal/Snack Current Eating Habits Eliminate/Modify/Add Other Notes
Eating Out 1-2 times per week

 

Modify: treat eating out exactly the same as eating at home. Eating out doesn’t mean rules go out the window, it’s not a time to splurge. It’s just eating a meal in a different location.
*Fried chicken

*McDonalds burger and fries

*Pasta Salad

*Hamburger and fries

*Pizza

*Pasta

Eliminate: all of these, don’t go to McDonalds. Absolutely nothing fried.

 

Alternatives:

-Grilled chicken dishes with veggies (ask for light salt)

-If you must have pasta, ask for a half portion

-Woodfire pizzas are better than bar pizzas

Fried foods sit in your stomach and attach to fat cells.

 

Don’t take home any unhealthy left over’s.

*Chicken Wings These are okay in moderation if you must eat bar food. Go easy on the ranch or blue cheese.
*2-3 glasses of champagne

 

Modify: 1 vodka soda, 1 glass of champagne, 1 glass of red wine for dessert Drinking when you’re out is normal, just minimize the sugar, champagne has a lot of sugar.
*Dessert Eliminate: desserts from the menu

 

Modify: Order the red wine as dessert or decaf hot tea

No sweets at night.
  Add: Salads (the green matters: kale, mixed greens or spinach) with a protein

 

Add: light fish dishes with veggies, ask for light butter and salt.

Ask for extra greens and dressing on the side so you can take some home

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