Nutrition assessment and education: Tool 2

Download the Weekly food variety score for use at home (or in your clinic if you are a doctor or dietitian).

(Please note: Tool 1 is the HEC Pyramid).

Weekly Food Variety Score

To find out how your food variety scores, check the following items if you have eaten them in the last week. A score will be calculated with "dietary adequacy" remarks.

Grains and Cereals

Wheat (includes ready-to-eat cereals such as Weet-Bix, Bran Flakes and wholemeal or white bread)
Rye (includes ready-to-eat products)
Barley (includes ready-to-eat products)
Oats (includes ready-to-eat products)
Rice (includes ready-to-eat products)
Corn (includes ready-to-eat products)
All other grains and cereals (eg. Buckwheat, millet, quinoa, sago, semolina, tapioca, triticale)


Fruit

Stone fruit (eg. Apricot, avocado, cherries, nectarine, olive, peach, plum, prune)
Citrus (orange, lemon)
Apples
Bananas
Berries (eg. Raspberry, strawberries)
Grapes (including raisin, sultana)
Melons (eg. Honeydew, rockmelon, watermelon)
Pears, nashi
Tropical fruit (eg. Guava, jackfruit, lychee, mango, papaya, pineapple, star fruit)
Date, kiwi fruit, passionfruit

Vegetables

Root (eg. Carrots, sweet potatoes, potatoes, bamboo shoots, beetroot, ginger, parsnip, radish, water chestnut)
Leafy greens (eg. Spinach, cabbage, brussel sprouts, silverbeet)
Marrow-like (eg. Cucumber, eggplant, marrow, pumpkin, squash, swede, turnip, zucchini)
Flowers (eg. Broccoli, cauliflower, endive, chicory, lettuce)
Stalks (eg. Celery)
Onion (eg. Spring onion, garlic, leek)
Peppers (eg. Capsicum)
Tomatoes, okra

Legumes/pulses

Beans (eg. Green beans, snow peas, snap beans, peas/dried)
Adzuki, baked beans, haricot, black beans, black-eye beans, borlotti beans, cannellini beans, chickpeas, kidney beans, lentils, lima beans, lupins, mung beans (sprouts), pinto beans, soya beans (sprouts), soya milk, bean curd

Nuts and seeds

Almond, brazil nut, cashew nut, chestnut, coconut, hazelnut, peanuts, peanut butter, pecan nut, pine nut, pistachio nut, pumpkin seed, sesame seed, tahini, hommus, sunflower seed, walnut


Meats

Pork (including ham and bacon)
Lamb, beef, veal

Poultry (eg. Chicken, turkey, duck) 

Game (eg. Quail, wild duck, pigeon)

Game (eg. Kangaroo, rabbit)

Liver, brain all other organ meats


Seafood

Shellfish and mollusc (eg. Mussels, squid, oysters, scallops)

Crustaceans (eg. Prawns, lobster, crab, shrimps)

Fatty fish (eg. Anchovies, tuna, salmon, sardines, herring, mackerel, kipper, pilchards)

Fish (saltwater)

Fish (freshwater)

Roe (caviar)


Dairy

Milk, yoghurt (without live culture), ice-cream, cheese

Live cultures (yoghurt with live culture, eg. Acidophilus, bifidobacteria)


Eggs

All varieties

Fats and oils

Oils

Hard/soft spreads


Fermented foods

Miso, tempeh, soya sauce

Sauerkraut

All other variety


Beverages

Non-alcoholic (tea, coffee,cocoa)

Alcoholic


Herbs and Spices

Use regularly


Yeast

For example: Vegemite, Marmite, brewer's yeast


Fungi

All varieties


Sugar/confectionery

All varieties (including soft drinks)


Water

Including mineral
 

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Reference:
  Savige GS, Hsu-Hage BH-H, Wahlqvist ML. Food variety as nutritional therapy. Current Therapeutics 1997: 57-67.

More Information about Food Variety:
Food Variety
Food Variety Update
Food Variety is Part of a Healthy Diet

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