Being “active” isn’t just about hitting the gym for an hour a day—it’s about how consistently you move throughout the day. Small, frequent movements like walking, stretching, climbing stairs, or standing breaks are just as important as structured workouts. Whether you lead a sedentary lifestyle, have a moderately active routine, or are highly active, your diet should match your energy expenditure to keep your body balanced and well-fuelled.

Is My Diet Aligned With My Physical Activity Levels?

Highly active (frequent movement + regular exercise)	

Moderately active (occasional movement breaks, short walks)	

Mostly sedentary (minimal daily movement)

How would you describe your overall daily activity level (excluding workouts)?

Multiple times daily	

Occasionally (a few times)	

Seldom or not at all

How often do you engage in NEAT activities (non-exercise activity thermogenesis) such as walking, stretching, or housework?

Yes, I adjust portions or meal frequency based on activity

Sometimes, I adjust my intake according to activity

Rarely/Never, my meals are usually the same regardless of activity

Do you consider your activity level when deciding your meals and portion sizes?

Well-balanced and intentional

Somewhat balanced

Unbalanced or inconsistent

How balanced is your daily intake of carbohydrates, protein, and healthy fats based on your activity level?

Always, I intentionally plan meals or snacks to support my activity and recovery

Sometimes, I occasionally have snacks before or after activity but not consistently

Rarely/Never, I don’t consider adjusting my food intake around my physical activity

How often do you intentionally fuel your body before and/or after physical activity?

Excellent (10–12+ glasses per day)

Moderate (8–10 glasses per day)

Poor (less than 8 glasses per day)

How would you describe your hydration habits on active days?

Yes, intentionally

Sometimes

When you’re more active than usual, do you increase your intake of nourishing foods (e.g., protein, complex carbohydrates)?

I eat mindfully with lighter, balanced meals

I eat slightly less or choose lighter options

No change, I eat the same as usual

How does your eating pattern change on more sedentary days?

Rarely

Occasionally

Often

On low-activity days, do you experience sluggishness, bloating, or excessive hunger after meals?

Consistently

Sometimes	

How frequently do your meals and snacks support your energy and recovery needs?

Rarely	

Occasionally	

How often do you rely on processed snacks or sugary foods for energy throughout the day?	

Yes, I listen to my body and respond mindfully	

Somewhat aware, but often ignore cues	

Not really, I usually don’t pay attention to body signals

Are you aware of your body's hunger and fullness cues in relation to your activity levels?

Frequently

How often do you eat out of habit or boredom when you’re inactive?	

Your current eating habits are probably disconnected from your actual activity patterns. You might be consuming more calories than needed on sedentary days or not eating enough to support days with higher activity. This mismatch can cause low energy, irregular appetite, poor recovery, or weight imbalances. Start by observing your movement patterns throughout the day, not just during formal workouts, and adjust your meals accordingly. Simple changes, like adding movement breaks and rethinking portion sizes, can make a significant difference.
To maintain optimal health, consider following our ‘Eat Right’ circle for ongoing guidance on balanced eating. 

Consult with our Dietitians to create a personalized plan that addresses addictions and helps you effectively incorporate essential nutrients.


Misaligned – Diet Does Not Reflect Your Activity Level

You have a general sense of how movement and diet connect, but the balance isn’t always consistent. On some days, you may eat without considering how active you’ve been, or you may find yourself under-fuelling after increased activity. These occasional mismatches can affect energy, mood, and progress toward fitness or wellness goals. Focus on aligning your meals and snacks with your actual daily movement, including non-exercise activities like walking, household chores, or standing breaks.

To maintain optimal health, consider following our ‘Eat Right’ circle for ongoing guidance on balanced eating. 


Partially Aligned – Some Awareness, Room for Improvement

You’re eating habits seem to align closely with your physical activity levels. You appear to understand that activity includes more than just workouts and have built a routine that supports your body's needs with balanced, well-timed nutrition. This helps you maintain steady energy, recover effectively, and stay on track with your health goals. Continue to listen to your body’s cues and adjust as your lifestyle evolves to maintain this positive balance. Stay more on the active side to enhance active nutrient absorption in the body.

To maintain optimal health, consider following our ‘Eat Right’ circle for ongoing guidance on balanced eating.


Well Aligned – Balanced and Intentional

Is My Diet Aligned With My Physical Activity Levels?

Brilliantly

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