Behavior & Attitude Assessment
DIRECTIONS: Before you begin,
please print the BMW Behavior & Attitude
“Scoring Worksheet” to record your
This assessment is designed to help you
evaluate your personal attitudes and
behaviors that affect your overall Body-Mind
Wellness. The assessment is
divided into 4 parts:
Part 1: Nutrition &
Part 2: Body Acceptance &
Non-Dieting Attitudes & Behaviors
Part 3: Exercise & Physical Activity
Part 4: Emotional & Mental Health
Attitudes & Behaviors
Each of the 4 parts
consists of a series of positive,
healthy statements. On your “Scoring
Worksheet,” please rate your level of
agreement with each statement as
“always or almost always” (i.e.
“I always do this or feel this way”)
Worth 2 points
“sometimes” (i.e. “I sometimes do
this or feel this way”) Worth 1 point
“rarely or never” ( i.e. “I
rarely do this or feel this way”)
Worth 0 points
When you’re done, please add up your
total points for each part on your
The goal is to move
towards the highest possible number of
final points in each of the 4 parts. In
other words, you’re trying to attain all
the positive, healthy attitudes and
behaviors listed in the assessment in
order to attain optimal Body-Mind
Wellness. By completing this assessment
at the beginning and end of the
semester, you can evaluate your personal
progress towards this goal.
Keep in mind that
lasting, meaningful changes take time!
This semester will simply “jump-start”
your journey toward optimal Body-Mind
Wellness by giving you the education,
support, and motivation to start making
positive, healthy changes.
assessment was created by Sheri Barke,
MPH, RD (Registered Dietitian) and
Frances Willson, PhD (Clinical
Psychologist) of the COC Student Health
Center. It has not been scientifically
validated and is only intended to be
used for educational purposes.
Part 1. Nutrition & Eating Behaviors
I eat at least 3
times every day to keep my body and
I listen to my body
and eat mostly to satisfy physical
hunger. Rarely do I eat or keep
eating for recreational or emotional
reasons (i.e. eating when bored,
sad, lonely, stressed, angry, just
because food is there and it tastes
My meals are
generally well-balanced (i.e. each
meal generally includes a
vegetable/fruit + a grain/starch + a
I eat at least 2
different vegetables a day (totaling
at least 2 cups).
I eat at least 2
different fruits a day (totaling at
least 2 cups).
NOTE: No more than 1 cup of this
comes from 100% fruit juice, unless
I have very high energy needs and
need the extra concentrated
I eat at least 3
ounces of 100% whole grains per day.
NOTE: 1 oz. is about 1 slice of 100%
whole wheat bread, ½-1 cup of 100%
whole grain breakfast cereal, or ½
c. brown/wild rice, whole wheat
pasta/cous cous, or cooked oats.
I consume at least 3
servings of calcium-rich foods per
day or take a calcium supplement to
provide a total of 1000 mg calcium
NOTE: 1 serving provides about 300
mg calcium. Examples include…1 c.
milk or fortified soy milk or OJ, 1
c. yogurt or pudding, 1.5 oz.
cheese, 1.5 c. cottage cheese,
frozen yogurt, or tofu, 1.5 c. bok
choy or turnip greens, 3 c.
broccoli, or 1 fortified bar,
beverage, or cereal that provides
~30% DV calcium per serving.
Most of the
protein-rich foods that I choose are
very low in saturated fats.
Specifically, I choose…
Fat free or 1%
low fat milk products (I limit
whole fat cheese to < 1 oz. per
and fish (I limit red meat -
including beef, pork, and lamb -
to < 3 meals total per week).
Tofu and other
soy products, beans, nuts and
Most of the fat I
consume comes from oily fish, nuts,
avocados, and canola or olive oils
(rich in monounsaturated or omega 3
fats). I limit solid fats like
butter, margarine, shortening, lard,
and partially hydrogenated oils (and
foods that contain them) since these
are high in saturated/trans fat.
I limit sodium by
avoiding the salt shaker, focusing
on more fresh (as opposed to canned,
boxed, frozen, or “fast” foods), and
reading food labels.
I am sensible with
“fun foods & beverages” – I eat or
drink no more than 1 small serving
per day, if that.
NOTE: A “fun food or beverage” is
something that tastes good but
doesn’t deliver a lot of nutrients,
just “empty calories.” Examples
include sugary or greasy refined
foods (candy, cookies, chips, French
fries, sugary cereals/bars, frozen
desserts) OR high calorie drinks
(sodas, fruit punch, gourmet
coffee/tea drinks, alcoholic
I stay well-hydrated
(urine is pale yellow like lemonade,
not dark like apple juice) by
drinking plenty of water.
I am sensible with
caffeine (no more than 100-300 mg a
day, depending on personal
NOTE: 16 oz. Starbucks coffee = 300
mg, 1 NoDoz/Vivarin = 200 mg, 16 oz.
shots espresso = 130 -180 mg, 8 oz.
coffee = 100 mg, 8 oz. Red
Bull/“energy drink” = 80 mg, 8 oz.
green/black tea = 40 mg, 12 oz. cola
= 40 mg, 8 oz. hot chocolate = 10
If I drink alcohol, I
am sensible about it. Specifically,
I drink no more than 1 drink per day
(or occasion) for a woman; no more
than 2 drinks per day (or occasion)
for a man.
NOTE: 1 drink = 12 oz. beer, 5 oz.
wine, or 1.5 oz. shot hard liquor
I take one daily
multiple vitamin/mineral supplement
per day (or regularly consume
fortified food/beverage products as
part of my balanced eating plan).
NOTE: If I’m a man or
post-menopausal women, I choose a
supplement without iron or no more
than 10 mg iron. If I am a
pre-menopausal woman, I choose a
supplement with 100% DV iron (18
Part 2. Body
Acceptance & Non-Dieting Attitudes &
I pay attention to my
body and my appearance, but these
thoughts only occupy a small part of
my day. I am not overly preoccupied
with my body weight, shape, or
I value being healthy
and fit at every shape and size,
rather than being thin or muscular
at any cost. The health and strength
of my body are more important to me
than how much I weigh or what my
body fat percentage is.
unrealistic body ideals in the media
and strive for my personal best
based on my genetic body type. I am
realistic with my goals for my body.
I trust that my
weight will settle into the right
number for me when I focus on eating
well, staying active, and taking
care of myself.
I realize that it’s
normal for weight to fluctuate 1-2
lbs. from day to day or from week to
week due to normal fluid shifts, so
these minor weight fluctuations
don’t affect my eating or exercise
patterns or my mood.
I weigh or measure my
body no more than once or twice a
week, if at all.
I realize that weight
and body composition say very little
about my health status without
taking into consideration my
lifestyle behaviors (i.e. eating and
activity patterns, use of tobacco,
alcohol, and other drugs, etc.) and
metabolic indicators of fitness
(i.e. resting heart rate, blood
pressure, blood lipids, blood
glucose levels, etc.).
My self-image is
based on who I am (my personality
traits, achievements, and
relationships), not just on what I
look like (my body image).
I avoid engaging in
negative “food-body talk” with my
friends, co-workers, and family
members since I realize this hurts
me as well as the people around me.
NOTE: Negative “food-body talk”
includes statements such as “I’m so
fat,” “My body is so disgusting,” “I
was so bad today by eating
chocolate,” “Do you know how many
calories/fat grams are in that?” “I
lost/gained this much weight today,”
I avoid restrictive
diets that exclude my favorite
foods, forbid entire food groups,
and/or rigidly dictate what and how
much I’m allowed to eat regardless
of my tastes and hunger level.
I avoid “body
shaping” dietary supplements and
drugs that may harm my physical and
mental health (e.g. stimulants,
laxatives, diuretics, pro-hormones,
steroids, most “fat burners,” and
many “muscle builders,” etc.).
If I eat more than I
really need, or I overindulge in
“fun foods” (foods that give my
taste buds pleasure, but deliver
little nutrition), I don’t feel
extreme guilt or panic and I don’t
engage in punishing behaviors to try
to get rid of it (like purging,
starvation, or exhaustive exercise).
If I exercise less
than usual, I don’t feel extreme
guilt or panic and I don’t engage in
punishing behaviors to try to make
up for it (like restricting my food
allowance or doing even more
exercise later for longer and/or
Part 3: Exercise &
Physical Activity Behaviors
Most days of the
week, I accumulate at least 30-60
minutes of moderate intensity
NOTE: This includes both purposeful
exercise (jogging, swimming,
cycling, weight lifting, fitness
class, dance class, sports, etc.)
and/or lifestyle activities (like
walking around campus, doing
physical labor at work or home,
playing actively with children,
taking the stairs instead of the
Most weeks, I
participate in continuous
cardiovascular exercises (brisk
walking, jogging, swimming, cycling,
dancing, basketball, racquetball,
etc.) for 20-60 minutes per session,
3-5 days per week.
I avoid over-use
injuries by never doing continuous
cardio exercises for longer than 1
hour per session and never doing
cardio more than once a day or more
than 6 days a week.
NOTE: Endurance athletes may have to
train for longer than 60 minutes per
session or more than one cardio
session per day for their sport, but
they are at increased risk for
over-use injuries and must still
take at least one day off per week
for complete rest.
Most weeks, I
participate in resistance/strength
training workouts (i.e. weight
lifting, body sculpting class, push
ups/sit ups at home, yoga, pilates,
etc.) 2-3 days per week.
I avoid overtraining
my muscles by separating
workouts (of the same muscle group)
by at least 48 hours.
Most weeks, I
flexibility/stretching exercises at
least 3 days per week.
To avoid injury, I
stretch to a point of mild
discomfort, but not pain.
I choose physical
activities that feel good to my body
and that I enjoy doing. I don’t
choose activities purely for their
I listen to my body
by adjusting my exercise frequency,
duration, and intensity when my body
tells me I need to slow down or rest
more (i.e. when I’m sick, injured,
tired, stressed, etc.).
I limit TV watching
to no more than 2 hours per day.
Part 4: Emotional &
Mental Health Attitudes & Behaviors
Most of the time, I
get 7-9 hours of restful sleep a
night to repair and recover from
daily physical and emotional
stresses. I begin each new day
feeling refreshed and renewed.
I never use tobacco
or (non-prescribed) drugs that hurt
my physical and mental health.
Most days, I spend at
least 10-15 minutes outside during
daylight hours to get some safe,
mood-boosting sun exposure (weather
permitting, of course).
NOTE: In the absence of sunlight,
too much serotonin (a “feel good”
brain chemical) is converted to
melatonin, which may contribute to a
depressed mood. But, if you’ll be in
the sun longer than 10-15 minutes,
be sure to apply sunscreen.
participate in some form of
self-relaxation or self-reflection
activity (meditation, prayer,
journaling, massage, counseling,
etc.) to help calm my body/mind and
process my feelings.
I have interests that
I get involved in and enjoy, such as
music, books, movies, and social
I am able to
communicate my feelings/wants to
others in a way that is assertive,
but not hostile, to them.
Specifically, I use ‘I’ messages
rather than ‘you’ messages. For
example: “I was disappointed when
you didn’t call. If you’re not sure
you’re going to be able to call,
please tell me and I’ll understand.”
I regularly engage in
positive “self-talk” which improves
my confidence, self-esteem, and
mood. For example, I tell myself “I
can do this, I can cope with this
set back, I am a likeable person, I
have something to contribute here.”
I am involved in
meaningful, enjoyable, and
supportive relationships (with
family, friends, romantic partners,
etc.). I feel socially connected to
other people in the world around me.
I generally feel safe
in my world, and I don’t expect to
be harmed or injured either
emotionally or physically.
I would describe
myself as a happy person. I
certainly am sad or depressed at
times, but most of the time, I am
I am ‘realistically’
optimistic and expect most things
will turn out O.K. I usually see the
positive side of what life hands me.
I feel calm and
relaxed and am almost always worry
I am confident. I
believe I have the ability,
judgment, and resources to make good
decisions and succeed in life.
I feel worthy and
expect to be treated fairly and with
I am able to
concentrate and focus when I need
Except for responding
to extreme events, my moods remain