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Kitchen Makeover

There’s a fundamental law of human nutrition that goes like this: If a food is in your possession or located in your residence, you will eventually eat it. (Whether you plan to or not, whether you want to or not, you’ll eventually eat it!)

If you wish to be healthy & lean, you must remove all foods that aren’t part of your healthy eating program and replace them with a variety of better, healthier choices.

How do you know which foods have got to go and which foods can stay? Simply answer the questions below by selecting the response most appropriate to your situation.

Once you’ve completed all the questions, your score will be calculated. And remember, be honest. You’re doing this exercise to find out whether your kitchen is in good shape.

Do you have the following items in your kitchen?

Good set of pots & pans
Good set of knives
Spatula
Blender
Tea kettle
Scale for weighing foods
Sealable containers for carrying meals
Small cooler for taking meals to work
Shaker bottle for drinks & shakes
Food processor
Do you have the following items in your kitchen?
A
B
C
D

Do you have the following items in your pantry?

Extra virgin olive oil Vinegar Green tea Protein supplements Fish oil/algae oil supplements Green foods supplements

Whole oats Quinoa Whole-grain pasta Natural peanut butter Mixed nuts Canned or bagged beans

Do you have the following items in your pantry?
A
B
C
D

Do you have the following items in your fridge or freezer?

Extra-lean beef Chicken breasts Salmon Omega-3 eggs Packaged egg whites Real cheese

At least four varieties of fruit At least five varieties of vegetables Flaxseed oil Water filter Sweet potatoes Tempeh

Do you have the following items in your fridge or freezer?
A
B
C
D

4) Do you have the following items in your pantry?

Potato or corn chips Fruit or granola bars Regular or low-fat cookies Crackers Instant foods like cake mixes & mashed potatoes

Bread crumbs, croutons, & other dried bread products

Chocolates or candy Soft drinks Regular peanut butter At least four types of alcohol

4) Do you have the following items in your pantry?
A
B
C
D

Do you have the following items in your fridge or freezer?

At least four types of sauces Juicy steaks or sausage Margarine Fruit juice Soft drinks

Baked goods Frozen dinners At least two types of bread or bagel Take-out or restaurant leftovers Big bowl of mashed potatoes or pasta

Do you have the following items in your fridge or freezer?
A
B
C
D

Do you have bowls of candy, chips, crackers, or other snacks sitting around at home?

Do you have bowls of candy, chips, crackers, or other snacks sitting around at home?
A
B

When you have parties or dinner guests, do you serve them what you think they’ll want or what you think is healthy?

When you have parties or dinner guests, do you serve them what you think they’ll want or what you think is healthy?
A
B

When food shopping, do you buy economy-sized bags, or do you buy smaller portions?

When food shopping, do you buy economy-sized bags, or do you buy smaller portions?
A
B

How often do you shop for groceries?

How often do you shop for groceries?
A
B
C

Do you keep food in plain view around the house?

Do you keep food in plain view around the house?
A
B

Do you think healthy eating means low-fat eating?

Do you think healthy eating means low-fat eating?
A
B

If someone were to point to a food in your kitchen, would you know whether it was composed of mostly carbohydrate, protein, or fat?

If someone were to point to a food in your kitchen, would you know whether it was composed of mostly carbohydrate, protein, or fat?
A
B

When you prepare meals from recipe books, do you use those that contain healthy recipes?

When you prepare meals from recipe books, do you use those that contain healthy recipes?
A
B
C

Do you prepare meals in advance to take with you to work, on day trips, or on vacations?

Do you prepare meals in advance to take with you to work, on day trips, or on vacations?
A
B
C
D

Are you hesitant to throw out unhealthy leftovers or gift foods that don’t fit into your nutritional plan?

Are you hesitant to throw out unhealthy leftovers or gift foods that don’t fit into your nutritional plan?
A
B
C