Are You Following a Healthy Diet? Are You Following a Healthy Diet?

Answer the questions in the following test and discover what type of habits you have in your day-to-day nutrition.

1. How much fruit do you normally eat in one day (example: 1/2 cup fresh or dried fruit, 1 medium-size fruit or 1 cup juice with no added sugar)?

0 (-2)

1  (0)

2  (+2)

4 or more (+3)

Score: ______________________

 

2. How many servings of vegetables do you take a day (1 cup green leaf vegetables, 1/2 cup other cooked or raw vegetable?)

0 (-4)

1 (0)

2 (+1)

3 (+2)

4 or more (+3)

Score: ______________________

 

3. How many different kinds of vegetables do you take in one month?

2 or less (-4)

3 to 4 (0)

5 to 6 (+1)

7 to 8 (+3)

9 or more (+4)

Score: ______________________

 

4. How many times a week do you eat legumes (lentils, chickpeas, beans, string-beans, haricot beans, lima beans, etc.)?

0 (-2)

1 to 2 (0)

3 to 4 (+1)

5 to 6 (+2)

7 or more (+3)

Score: ______________________

 

5. How many times do you eat red meats a week?

6 or more (-2)

4 to 5 (0)

1 to 3 (+1)

Less than 1 (+2)

0 (+3)

Score: ______________________

 

6. How many times a week do you normally eat in a fast food restaurant?

6 or more (-5)

4 to 5 (-4)

1 to 3 (-3)

Less than 1 (-2)

0 (0)

Score: ______________________

 

7. In one day, What do you drink more frequently?

Soft drinks (regular or dietetic) (-4)

Coffee or tea with caffeine (-1)

Coffee or tea decaffeinated (0)

Milk or juice (0)

Herbal tea or pure water (+3)

Score: ______________________

 

8. How many soft drinks do you have a day?

6 or more (-2)

4 to 5 (0)

2 to 3 (+1)

1 (+2)

Less than 1 (+3)

0 (+3)

Score: ______________________

 

9. How many times a week do you eat fish?

Never (-2)

1 (+1)

2 times (+2)

3 to 5 times (+3)

Score: ______________________

 

10. During the week, How many times do you eat whole grains (bread with cereals, whole grain oats, whole grain rice, quinoa, etc.)?

Never (-3)

1 to 2 (+1)

3 to 4 (0)

5 to 6 (+1)

1 or more times a day (+3)

Score: ______________________

 

You total score is: ______________________

 

Interpretation:

After checking your answers, add your total score and locate in on the following table:

22 to 28              you have excellent eating habits

17 to 21               you have good habits

10 to 16              you need to improve your diet

9 or less             you need to change eating routines, try changing one habit at a time

 

Balanced Diet

Eating in a balanced way means including all nutritional groups in your diet, as well as knowing the right amount of servings of protein, carbohydrates, fruit and vegetables, dairy products and other such. These are the nutrients that supply the body with the energy it needs to work from day to day. The goal is to take an average of 2,000 calories per day for healthy adults to enjoy the benefits of good cardiovascular, musculoskeletal and cognitive health.  Recommendable is, nonetheless, the guidance of a professional in nutrition when you need to gain, loose or maintain your weight or need specialized nutrition for a specific illness.

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Keep reading Eating Nutritiously for Your Health and Wellbeing