This questionnaire is designed to help you determine the optimal macronutrient ratio (fats:proteins:carbohydrates) to begin the process of fine-tunig your body's feedback mechanisms. For those of you not sure what a fat, protein or carbohydrate is, note that if the food comes from something that has a pair of eyes it is going to come from something that is higher in fats and proteins. Fats and proteins most often come togther in nature, for example meat, bird and fish products. Vegetables, fruits and grains do not come from a source that has a pair of eyes and are generally much higher incarbohydrates and lower in fats and proteins. There are a few exceptions to this rule such as nuts, seeds and avocados which have no eyes, yet are high fat foods.

When answering the questions circle the answer that best describes the way you feel, not the way you think you should eat! If none of the answers suit you with regardto a particular question simply don't answer that question. If the answer A suits you some of the time (say in the morning) and B suits you at other times, you may circle both providedthat the answers refer to how you feel onany particular day, not within a period of 24 hours.

Questionnaire

1. I sleep best when I eat a snack:
   
   1. high in protein and fat 1-2 hours before going to bed.
   2. higher in carbohydrates 3-4 hours before going to bed. 
2. I sleep best if my dinner is composed of:
   
   1. mainly meat with some vegetables or other carbohydrates.
   2. mainly vegetables or other carbohydrates and a smaller serving of meat.
3. I sleep best and wake up feeling rested if I:
   
   1. don't eat sweets and desserts like cakes, candy or cookies. I sleep better when I eat rich dessert that is not overly sweet, like high-quality, full-fat ice cream.
   2. occasionally eat a sweet dessert before i go to bed.
4. After vigorous exercise I feel best if I consume foods or drinks with:
   
   1. higher protein and/or fat content, such as a high protein shake.
   2. higher carbohydrate content (sweeter) such as Gatorade.
5. I do best - maintain mental clarity and a sense of well being up to 4 hours after a meal - when I eat:
   
   1. a meat-based meal containing heavier meats such as chicken legs, roast beef or salmon, with a smaller proportion of carbohydrate.
   2. a carbohydrate-based meal containing vegetables, bread or rice and a small proportion of a lighter meat such as chicken breast or white fish.
6. If I am tired and consume sugar or sweetened foods such as donuts, sweets or sweetened drinks without significant amounts of fat or protein:
   
   1. I get a rush of energy and then I am likely to crash and feel sluggish.
   2. I feel better and my energy levels are restored until my next meal.
7. Which statement best describes your disposition towards food in general?
   
   1. I love food and live to eat.
   2. I am not fussed over food and I eat to live.
8. I often:
   
   1. add salt to my foods.
   2. find that foods are too salty for my liking.
9. Instinctively I prefer to eat:
   
   1. dark meat such as the chicken or turkey legs and thighs rather than white breast meat.
   2. light meat such as chicken or turkey breat rather than the dark leg or thigh meat.
10. Which list of fish most appeals to you?
    
    1. anchovy, caviar, herring, mussels, sardines, abalone,, clams. crab, crayfish, lobster, mackerel, octopus, oyster, salmon, scallops, shrimp, snail, squid, tuna (dark meat).
    2. white fish, catfish, cod, flounder, haddock, perch, dory, trout, tuna (white meat), terakihi.
11. When eating dairy products I feel best after eating:
    
    1. richer, full-fat yogurt, cheese or desserts.
    2. lighter, low-fat yougurts, cheeses or desserts.
12. With regard to snacking I tend to:
    
    1. do better when I snack between meals or eat smaller meals throughout the day.
    2. last between meals without snacking.
13. Which best describes the way you instinctively start your day in order to feel your best and have mosy energy?
    
    1. A large breakfast that tends to include protein and fat, such as eggs with sausage or bacon.
    2. A light breakfast such as cereal, fruit, yogurt, breads and possibly some eggs.
14. Which characteristics best describe you?
    
    1. In general I digest food well, have an appetite for proteins, feel good when eating fats or fatty foods, am more muscular or inclined to gain muscle and/or strength easily.
    2. I am more lithe of build, prefer light meats and lower fat foods and I'm more inclined towards endurance athletics.

Total your A answers and B answers:

To score your questionnaire compare the number of A answers to the number of B answers.

• If your number of A answers is three or more than B answers you are a protein type.
• If your number of A and B answers are within one or two of each other you are a mixed type.
• If your number of B answers is three or more than A answers you are a carbohydrate type.

Recommended quantities of food types:

• Protein Types can aim to make every meal 45+% protein, 20+% fats and oils, 35-% carbohydrates.
• Mixed Types can aim to eat 30-40% protein, 10-20% fats and oils, 40-50% carbohydrates throughout the day.
• Carbohydrates Types can aim to eat 20% protein, 10% fats and oils, 70% carbohydrates throughout the day.

For more information and coaching please contact Astarte.