Nutrition Assessment — The Connected Thread Method

How many structured meals do you eat on a typical day?

1 or fewer

2 meals

3 or more meals

How would you describe your eating pace and portion awareness?

I eat quickly and rarely notice when I'm full

Moderate pace — sometimes aware of fullness

I eat slowly and stop when comfortably full

When do you typically eat your first meal of the day?

If you practise deliberate time-restricted eating (e.g. 16:8), answer based on your planned eating window — the question is about whether your first meal is intentional and consistent, not the clock time.

I often go 3+ hours after waking before eating, without a clear intention to do so

It varies — sometimes within an hour, sometimes much later

Consistently within 1–2 hours of waking, or I follow a deliberate TRE pattern with a planned first meal

How often do you feel significantly hungry or energy-depleted between meals?

Most days

Occasionally

Rarely — my energy stays stable

How often do you eat within 2 hours of going to sleep?

Most nights

A few times a week

Rarely or never

How often do you eat because you are genuinely hungry, rather than out of habit or convenience?

Rarely — I mostly eat out of habit or convenience

Sometimes

Usually — I eat when genuinely hungry

How often do you plan or prepare meals in advance?

Rarely — most meals are decided in the moment

Sometimes

Usually — I plan most meals ahead

How consistently do you eat mindfully — sitting down, without screens or multitasking?

Rarely — most meals are distracted

Some meals

Most meals

How significantly does your eating pattern change on weekends compared to weekdays?

Very different — weekends regularly derail my pattern

Somewhat different

Mostly the same

How would you describe your appetite across the day?

Very unpredictable — significant peaks and crashes

Somewhat unpredictable

Mostly predictable and steady

How many serves of vegetables do you eat per day? (1 serve = ½ cup cooked or 1 cup raw)

0–1 serves

2–3 serves

4 or more serves

How often do you eat ultra-processed foods? (packaged snacks, fast food, ready meals, sugary cereals, processed deli meats)

Daily

A few times a week

Rarely or never

How often do you cook meals at home using whole ingredients?

Rarely — most meals are bought or packaged

A few times a week

Most days

How often do you choose wholegrains over refined grains? (white bread, white rice, white pasta)

Gluten-free wholegrains (GF oats, quinoa, brown rice, buckwheat) count as wholegrains — select accordingly.

Rarely — mostly refined grains

Sometimes

Usually — including gluten-free wholegrains where relevant

How often do you consume sugary drinks? (soft drink, juice, flavoured milk, energy drinks, sweetened coffee)

Daily

A few times a week

Rarely or never

How often do you eat oily fish? (salmon, sardines, mackerel, trout)

Rarely or never

Once a week

2 or more times a week

How often do you use healthy fats in cooking and eating? (olive oil, avocado, nuts)

Rarely

Sometimes

Most days

How varied is your overall diet from week to week?

I eat the same things most days

Some variety

Good variety — I regularly try different foods

How often do you eat red or processed meat? (beef, lamb, pork, bacon, sausages, salami, deli meats)

Daily or most days

2–3 times a week

Once a week or less

When eating out or ordering takeaway, how often do you make a conscious effort to choose nutritious options?

Rarely — I don't think about it when eating out

Sometimes

Usually — I look for nutritious options wherever I eat

How many palm-sized portions of protein do you eat across the day?

A palm-sized portion ≈ 20–30g protein. Sources include meat, fish, eggs, tofu, tempeh, legumes, Greek yoghurt, cottage cheese, protein shakes.

1 or fewer portions daily

2 portions daily

3 or more portions daily

Do you include a meaningful protein source at your first meal of the day?

A meaningful source = at least 15–20g protein. Examples: 2–3 eggs, Greek yoghurt, cottage cheese, smoked salmon, leftover chicken, tofu scramble, protein smoothie with milk or soy milk. Toast, cereal, or a small amount of milk in coffee does not count. If you follow TRE, apply this to whichever meal breaks your fast.

Rarely or never

Sometimes

Usually or always

Do you include a meaningful protein source at lunch?

A meaningful source = at least 15–20g protein. Examples: chicken, tuna, salmon, eggs, lentil or chickpea salad, tofu or tempeh, Greek yoghurt, cottage cheese, or a protein-rich sandwich filling.

Rarely or never

Sometimes

Usually or always

Do you include a meaningful protein source at dinner?

A meaningful source = at least 20–30g protein. Examples: meat, poultry, fish, seafood, eggs, tofu or tempeh stir-fry, lentil or bean-based meals. A side salad or a small amount of cheese on pasta does not count.

Rarely or never

Sometimes

Usually or always

How often do you eat lean meat, poultry or fish?

Rarely or never

A few times a week

Most days

Not applicable — I follow a plant-based diet

How often do you eat eggs or dairy? (yoghurt, milk, cheese, cottage cheese)

Rarely or never

A few times a week

Daily

Not applicable — I follow a plant-based diet

How often do you eat legumes? (lentils, chickpeas, kidney beans, edamame, tofu, tempeh)

Rarely or never

Once or twice a week

Three or more times a week

How satisfied and sustained do you feel after meals?

I'm often still hungry shortly after eating

Somewhat satisfied

Appropriately full and sustained for 3–4 hours

How has your muscle mass, strength or physical recovery felt over the past 12 months?

I've noticed clear decline

About the same

Maintaining or improving

How consciously do you aim to spread protein across all meals rather than concentrating it at dinner?

Rarely — most of my protein comes at dinner

Sometimes

Usually — I aim for protein at every meal

How many different vegetables do you eat in a typical week?

1–3 varieties

4–6 varieties

7 or more varieties

How many different fruits do you eat in a typical week?

None or 1

2–3 varieties

4 or more varieties

How often do you eat nuts and seeds?

Rarely or never

A few times a week

Daily

How often do you eat fermented foods? (yoghurt with live cultures, kefir, kimchi, sauerkraut, miso)

Rarely or never

A few times a week

Daily

How regular and comfortable are your bowel movements?

Irregular or uncomfortable most of the time

Fairly regular with occasional issues

Regular and comfortable

How often do you experience bloating, gas or digestive discomfort?

Most days

Occasionally

Rarely

How often do you eat prebiotic foods? (garlic, onion, leek, asparagus, oats, bananas, Jerusalem artichoke)

Rarely — I don't think about this

Sometimes

Most days

How often do you eat calcium-rich foods?

Important for bone health in midlife. Sources: dairy, fortified plant milks, tinned fish with bones (salmon/sardines), tofu, almonds, tahini, bok choy, edamame.

Rarely — I don't eat many calcium-rich foods

Sometimes — a few sources a week

Daily — I regularly eat calcium-rich foods

How many different plant foods do you eat in a typical week?

Count every variety separately — vegetables, fruits, wholegrains, legumes, nuts, seeds, herbs and spices each count individually.

Fewer than 10

10–19

20 or more

How often do you eat iron-rich foods?

Particularly important for women and plant-based eaters. Sources: red meat, chicken, fish, lentils, tofu, spinach, pumpkin seeds, fortified cereals. Pair plant-based iron with vitamin C to improve absorption.

Rarely — I don't eat many iron-rich foods

Sometimes — a few sources a week

Daily — I regularly include iron-rich foods

How many hours of sleep do you get on most nights?

Poor sleep elevates ghrelin (hunger hormone) and suppresses leptin (satiety hormone), directly increasing appetite — particularly for high-sugar, high-fat foods. Even one poor night can significantly increase food intake the following day.

Less than 6 hours

6–7 hours

7–9 hours

How would you rate the quality of your sleep?

Poor sleep quality has the same hormonal effects as insufficient duration — fragmented sleep raises cortisol, disrupts blood sugar regulation the following day, and impairs overnight repair processes that depend on adequate nutrient availability.

Poor — I wake frequently or feel unrefreshed

Average

Good — I sleep soundly and wake rested

How would you describe your current stress levels?

Chronic stress elevates cortisol, which raises blood sugar, drives abdominal fat storage, increases appetite for energy-dense foods, and depletes key nutrients including magnesium, zinc, and B vitamins. High cortisol also impairs digestion and nutrient absorption.

Chronically high — I rarely feel calm

Moderate — manageable most of the time

Low — I manage stress well

How often do you engage in physical activity, including walking?

Exercise improves insulin sensitivity — how your body uses carbohydrates and regulates blood sugar. It also shapes energy balance and appetite signalling, and informs how we calibrate your nutritional needs.

Rarely or never

1–2 times a week

3 or more times a week

How would you describe your relationship with alcohol?

Alcohol disrupts sleep architecture (reducing restorative REM sleep), impairs muscle protein synthesis, depletes B vitamins and zinc, and worsens hormonal symptoms in perimenopause and andropause. Even moderate intake affects the liver's ability to regulate blood sugar overnight.

I drink most days or in larger quantities

Occasionally — 1–2 drinks, once or twice a week

Rarely, never, or I have chosen not to drink

How many glasses of water do you drink per day?

Chronic mild dehydration impairs cognitive function, energy regulation, and appetite signalling — thirst is often misread as hunger. Hydration also directly affects digestion, nutrient absorption, and kidney function.

Fewer than 4

4–6 glasses

7 or more glasses

How well do you recover physically between exercise sessions?

Poor recovery despite adequate rest is often a nutritional signal — it frequently indicates insufficient protein, inadequate total calories, depleted micronutrients (iron, magnesium, B12, vitamin D), or disrupted sleep. If you don't exercise regularly, answer based on your general physical energy.

Poorly — I feel consistently fatigued or beat up

Moderately — I recover but it takes longer than expected

Well — I recover quickly and feel ready to go

How often do you eat in response to stress, anxiety or difficult emotions?

Stress-driven eating is a cortisol response, not a willpower issue. Understanding how stress changes your eating behaviour is essential for targeted coaching — whether it leads to skipping meals, overeating, or reaching for specific foods.

Often — it's a regular coping mechanism

Sometimes

Rarely — I have other ways of managing stress

How would you rate your energy levels throughout the day?

Persistent energy crashes are most commonly caused by blood sugar dysregulation, inadequate protein, poor sleep, or nutrient deficiencies — particularly iron, B12, magnesium, and vitamin D. Energy patterns are one of the clearest windows into your nutritional status.

Low and inconsistent — significant crashes

Moderate — some dips

Good — mostly stable and sustained

How often do you include resistance or strength-based exercise?

Resistance training is the primary trigger for muscle protein synthesis — it determines how effectively your body uses the protein you eat. Without this stimulus, dietary protein alone cannot maintain muscle mass in midlife. Sources: weights, resistance bands, bodyweight training, reformer Pilates.

Rarely or never

Once a week

2 or more times a week