How Mood + Brain Healthy is your Diet?

How often do you eat whole grains or pseudograins? (e.g. Brown rice, quinoa, buckwheat etc)

Never or rarely, I prefer pasta, white rice or couscous

Sometimes

Often, a couple of times a week

Almost every day

How often do you eat fatty plant foods like avocado or olives?

Rarely or never

Sometimes, maybe 2-3 times a month

Frequently, like once a week

More than once a week

How often do you eat Salmon, Sardines, Mackerel or fresh tuna?

Hardly ever or never

Once or twice a month

Once a week

Twice or more a week

When you eat fish what form is it usually?

Canned fish, tuna sandwich filler etc

Battered, crumbed or breaded or in fishcakes

Usually just a frozen or storebought fillet pan fried or grilled

Fresh, wild caught, sometimes raw

I don't eat fish

Do you take fish oil or omega 3 supplements?

Sometimes

Often

Yes every day, or just on the days I don't eat fish

What are your favourite vegetables?

Mainly the basics like potatoes and tomatoes

I like a few vegetables and generally stick to the same ones every week

I eat a range of vegetables (usually up to 10 different kinds) but there are still quite a few I don’t eat or like

I eat a wide range of vegetables (more than 10 different types each week) and there aren’t many I won’t eat

How often do you eat leafy green (brocolli, kale, spinach etc) or cruciferous vegetables (cauliflower, sprouts, cabbage)?

Rarely or never

Once in a while, mainly lettuce

Frequently, like a couple of times a week

Every day or almost every day

How often do you eat low GI fruit like berries or citrus fruit?

Rarely or never

Once in a while

Once or twice a week

More than twice a week

How often do you eat frozen fruit and vegetables?

Rarely or never

Occasionally, once or twice a month

Frequently - maybe once a week

Often, like 3-4 times a week or more

Do you eat organic?

Never

I’m not overly concerned but I’ll eat organic foods when available

I buy as much organic as I can afford and the rest non-organic

Almost always

How often do you eat white-flour breads, pastas or pizza, pastries, pies, donuts or muffins?

Rarely (a couple of times a month) or never

Once a week or less

3-4 times a week

Every day, or close to.

How often do you eat legumes like lentils, beans or chickpeas?

Rarely or never

A couple of times a month

About once a week

Twice a week or more

Are nuts a regular part of your diet?

Nope

Only if you count peanuts and peanut butter

I’ll have nuts occasionally

I eat nuts often as snacks and/or added to meals

Are seeds, especially flax, chia, sesame or hemp seeds a regular part of your diet?

I don’t even know what some of those are!

I have them occasionally, a couple of times a month

I eat seeds often, a couple of times a week

I include them regularly - most days

How often do you eat fermented foods? (kefir, sauerkraut, pickled foods, kimchi, tempeh)

Rarely or never

Once in a while, usually if something I buy comes with pickles

Once a week

Regularly

Do you eat yoghurt?

Nope

Sometimes

Often - the flavoured, fruit filled kind

Often - plain unsweetened is for me!

How often do you eat red meat and/or pork?

Never or once in a blue moon

A couple of times a month

A couple of times a week

I eat these daily

How often do you eat lean protein (poultry, eggs, tofu or tempeh) other than red meat or fish?

I’m vegan and only eat a little soy product

A couple or a few days a week

Usually at least one off the list every day

Every meal

What’s your favourite cheese to eat?

Cheese slices, string cheese or spreadable ‘american’ cheese

Regular cheddar blocks

I eat fresh creamy cheese like brie or camembert

Sheeps/Goats milk cheese, or feta, or aged cheeses

I don’t eat cheese

How often do you eat deli meats, ham, sausages, bacon, salami slices?

Never/ very rarely

A few times a month

Once a week or so

Daily

If you eat meat what do you choose?

Only commercially raised meat, never organic - it’s too expensive and I’m not really sure it’s any different!

Mostly regular meat, the occasional organic option if I eat out

Occasionally commercially raised meat if I don’t have access to organic

Organic, pasture raised meat

Are you concerned with trans fats?

I don’t know what they are

I’m not overly concerned but I choose butter over margarine

I avoid them if I can and compare labels for the better option

I’m an avid label reader and don’t eat any foods that contain trans fats

Do you use spices and herbs in your cooking?

Rarely or never

Sometimes if they come in a flavour sachet or mix I’m using

Once a week or so

Most days

How often do you drink fruit juices (including freshly juiced from the juice bar)?

Never or rarely

A couple of times a month

Sometimes, a couple times a week

Every day

How often do you drink red wine?

Never or rarely

Less than one glass daily

One glass daily

More than one glass daily

Other than red wine, how often do you drink other alcohol?

I don’t drink at all, or only on special occasions (a couple of times a year)

Mostly socially, a couple of times a month

Once or twice a week

Most days or every day

On a daily basis, how many cups of coffee do you have?

None

Just the one

2 or 3

Several

What would best describe your preferred beverage choice?

Just a herbal tea, plain tea or coffee. If I have milk its organic

Whatever it is it’s always with sugar

Chai or matcha latte with plant milk

One of starbucks specialty flavoured lattes or a mocha

I don't drink hot drinks

What’s your sweetener of choice?

Honey or nothing

Sweeteners like splenda, sweetnlow

White or brown sugar or Syrups - maple or pancake syrup

Stevia

How often do you enjoy sweets or desserts?

Rarely or a couple of times a month

Maybe once a week

Frequently 2-4 times a week

Almost every day (I have a sweet tooth!)

Do you often eat too much food and feel stuffed or sleepy afterwards?

Rarely or never

Occasionally, maybe a couple of times a month, but I’m usually good at knowing when to stop

Often on weekends, holidays or when eating out

Quite often, sometimes I have to take antacids

Do you often snack after dinner late into the evening?

Never

Very occasionally when watching a movie or out

Often on the weekends

Most nights

How long is there between your last bite of food or drink in the evening and your first food or drink the next day?

Less than 8 hours

8-12 hours

12 - 16 hours

More than 16 hours (I have a tendency to skip meals and not eat for long stretches)

Do you cook your own meals or eat out or buy ready made food?

I never or very infrequently cook my own meals

Eat out a lot but I usually cook at least dinner.

I cook my own unless I’m short on time or forget then I’ll grab something. I usually have a meal out on the weekends.

Always cook my own meals, I only eat out on special occasions

Do you sit down and eat your meals at a table?

Every meal

Most meals I get a chance to sit down, but sometimes I’m eating on the go

Most meals I’m eating on the go. I might sit down for dinner with family or friends once or twice a week

I’m pretty much always eating on the run or while watching tv, working or driving

What is your most typical snack?

I don’t snack

Candy or something sweet

Cheese and crackers, chips, pretzles etc

A piece of fruit or a handful of nuts or a boiled egg

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