A Wellness Questionnaire That Covers Common Wellness Questions
1. Do you eat more meals with poultry, lean meat, fish and plant (soy) proteins rather than steaks, roasts and other red meats?
- White meat of chicken or turkey and ocean-caught fish provide less fat and saturated fat than most cuts of red meat or pork. It is important to eat more of these “better-for-you” meats rather than high-fat meats such as hot dogs, steaks and roasts, and to balance your proteins by eating some plant proteins such as soy every day.
2. Do you eat a variety of colorful fruits and vegetables, and do you eat at least seven servings a day of these?
- It is important to eat at least seven servings per day of fruits and vegetables to get the fiber, vitamins and minerals these foods contain. Eat a wide range of different-colored fruits and vegetables to get a variety of the thousands of substances only found in plants that help keep you healthy.
3. Do you consume primarily whole grains (100% whole-wheat bread and pasta, brown rice) rather than regular pasta, white rice and white bread?
- Processed and refined grains provide mainly starch as empty calories. It is important to get wholegrain
baked goods so that you get all the goodness from whole grains including the vitamins, fiber and protein found in these important foods.
4. Do you eat ocean-caught fish at least three times a week?
- Ocean-caught fish have healthy fish oils that can help to reduce the risk of heart disease when eaten as part of a healthy diet. They are also generally lower in fat than other meats and can help you maintain a healthy body weight.
5. Do you avoid the intake of fried foods, dressings, sauces, gravies, butter and margarine?
- Fried foods, dressings, gravies, sauces, butter and margarine add lots of calories and saturated fat to your diet even when eaten in small amounts. Since it is difficult to control the portions you eat, it is best to avoid these foods as much as possible.
6. Is your digestive system free of indigestion or irregularity?
- Being regular is important in order to eliminate toxins from your body, and healthy elimination can maintain a normal balance of cholesterol and other blood fats. Indigestion or irregularity can be avoided by eating 25 grams of fiber per day from fruits, vegetables and whole grains, drinking six to eight glasses of water per day and reducing stress through mild exercise or meditation.
7. Do you get a minimum of 30 minutes of exercise three to five days a week?
- Getting exercise that stimulates your heart at least three to five days per week for a least 30 minutes will help keep your cardiovascular system healthy, help maintain a healthy body weight and can help reduce stress.
8. Do you maintain a stable and appropriate weight?
- Maintaining a healthy and appropriate weight can be achieved with regular exercise and by following a diet that is based on low-fat proteins, fruits, vegetables and controlled portions of whole-grain foods. Many people go through cycles of weight gain followed by quick weight loss, which can lead to loss of lean tissue and reduced metabolic rate.
9. Do you usually have time to prepare balanced meals, rather than take-out or eating on the run?
- With our busy lives, it is tempting to pick up prepared foods or fast foods, and we often eat while we are doing other activities. There are many convenience items, such as pre-washed salad greens, frozen vegetables, pre-cut fruits and quick-cooking poultry portions that make healthy meals quick to put together.
10. Do you stay away from soda and typical snack foods throughout the day and after dinner?
- Snacking on healthy fruits and vegetables is one thing, but high-fat, high sugar treats are foods people may turn to out of stress, boredom or habit. Try replacing these foods with healthier snacks, or enjoy a hot cup of tea to help you relieve stress.
11. Are you free of water retention and bloating?
- Excess weight can sometimes simply be retained water. Bloating and swollen ring fingers are clues that this may be happening, and it is important to maintain normal water balance.
12. Do you have the energy and focus you need to meet your daily challenges?
- We all want to perform at our best during the day. Regular exercise and stress management can help you sleep better and feel rested and energized for the day.
13. Do you drink at least eight glasses of water a day?
- If you wait until you are thirsty before you drink water, you may already be slightly dehydrated. Your body requires water for many functions, and being well hydrated helps keep your skin and other tissues healthy.
14. Are you getting your daily recommended allowance of calcium?
a. Men =1,000mg b. Women under 50 = 1,200mg c. Women 50 and older = 1,500 mg
- Calcium is important for bone health, and also helps to keep blood pressure in check. The best dietary sources are nonfat dairy products and calcium-fortified foods. Since most people don’t eat enough servings of dairy products daily, a combination of foods and supplements is often needed.
15. Are your blood pressure, triglycerides and bad cholesterol levels in the normal range?
- Elevated blood pressure, triglycerides and cholesterol can put you at risk for cardiovascular disease. Regular exercise and a low-fat diet rich in plant foods, fiber and healthy fats from fish can help control these factors.
16a. Men: Are you free from problems associated with your prostate such as slow urination or waking up at night to urinate?
- Waking up to urinate is a symptom indicating that prostate enlargement may be affecting the ability to completely empty the bladder at night. Slow urination or a weak stream is another indication that the prostate may be enlarged.
16b. Women: Are you free from problems associated with your menstrual cycle/menopause such as mood changes, hot flashes or problems sleeping?
- Sleep disturbances and hot flashes are indications of the effects of hormone changes with menopause in women over 50 years of age. Menstrual cycle symptoms occur in the last 10 days of the month due to changes in hormone levels and include swelling, mood changes and breast tenderness.