How's Your Diet?

By Mark Johnson

How good is your diet? Find out with this simple nutrition quiz

The 40 questions below will help you focus on the key features of your diet. The (+) or (-) numbers under each set of answers instantly pat you on the back for good habits or alert you to problems you may not even realize you have.

The Grand Total rates your overall diet on a scale from "Super" to "Arghh!." You may also find that there are some things that make you wonder what is implied by the question. Don't be afraid to ask. In any case, not every question will have something you'll want to change. The idea is to improve yourself not drive yourself crazy.

The quiz focuses on fat, sodium, sugar, fiber and vitamins A and C. It does not attempt to cover everything in your diet. Also, it doesn't attempt to measure precisely how much of these key nutrients you eat. What the quiz will do is give you a rough sketch of your current eating habits and, implicitly, suggest what you can do to improve them.

Finally, don't despair if you get a less-than-perfect score. A healthy diet isn't built overnight.

Instructions

1. Print out this quiz on your printer (using the Print button on your Web browser) so you have a hard copy.

2. Circle the number that is directly beside the answer you choose. That's your score for the question.

3. Circle only one number for each question, unless the instructions tell you to "average two or more scores if necessary."

4. How to average: In answering question 19, for example, if you drink fruit juice (+1) and coffee (-1) an a typical day, add the two scores (which gives you 0) and then divide by 2. That gives you a score of 0 for the question. If averaging gives you a fraction round it off to the nearest whole number.

5. Make sure you pay attention to serving sizes. For example, a serving of vegetables is ½ cup. If you usually eat one cup of vegetables at a time, count as two servings.

6. Add up all your (+) scores, and write the total in the Total (+) column at the end of the quiz.

7. Add up all your (-) scores, and write the total in the Total (-) column at the end of the quiz.

8. Subtract the Total (-) column from the Total (+) column. That will give you your Grand Total.

Questions

How many times a week do you eat unprocessed red meat (steak, roast beef, lamb or pork chops, burgers, etc.)?

1. 1. 0 (+3)

   2. 1 or less (+2)

   3. 2-3 (+2)

   4. 4-5 (-1)

   5. 6 or more (-3)

2. After cooking, how large is the serving of red meat you usually eat ? (To convert from raw to cooked, reduce by 25 %. For example, 4 oz. Of raw meat shrinks to 3 oz. after cooking. There are 16 oz. In a pound.)
   

   1. 8 oz or more (-3)

   2. 6-7 oz (-2)

   3. 4-5 oz (-1)

   4. 3 oz or less (0)

   5. don't eat (+3)

3. Do you trim the visible fat when you cook or eat red meat?
   

   1. Yes (+1)

   2. No (-3)

   3. don't eat red meat (0)

4. How many times a week do you eat precessed meats (hot dogs, bacon, sausage, bologna, luncheon meats, etc.)?
   

   1. none (+3)

   2. less than 1 (+2)

   3. 1 (0)

   4. 2-3 (-1)

   5. 4+ (-3)

5. What kind of ground meat or poultry do you usually eat?
   

   1. regular ground (-3)

   2. lean ground (-3)

   3. extra lean ground (-2)

   4. ground round (-1)

   5. ground turkey (+1)

   6. healthy choice (+3)

   7. don't eat ground meat (+3)

6. What type of bread, rolls, bagels etc., do you usually eat?
   

   1. 100% whole wheat or other whole grain (+3)

   2. whole wheat as 1st or 2nd ingredient (+2)

   3. rye, pumpernickel, or oatmeal (+1)

   4. white, "wheat", French or Italian (-1)

7. How many times a week do you eat deep fried foods (fish, chicken, vegetables, potatoes etc.)?
   

   1. none (+3)

   2. 1-2 (0)

   3. 3-4 (-1)

   4. 5+ (-3)

8. How many servings of non-fried vegetables do you eat per day ? (One serving=½ cup)
   

   1. none (-3)

   2. 1 (0)

   3. 2 (+1)

   4. 3 (+2)

   5. 4 or more (+3)

9. How many servings of crusiferous vegetables do you usually eat per week (ONLY count kale, broccoli, cauliflower, cabbage, brussels sprouts, greens, bok choy, kohlrabi turnip and rutabaga. One serving = ½ cup.)
   

   1. none (-3)

   2. 1-3 (+1)

   3. 4-6 (+2)

   4. 7 or more (+3)

10. How many servings of vitamin A rich fruits or vegetables do you usually eat per week? (ONLY count carrots, pumpkin, sweet potatoes, cantaloupe, spinach, winter squash, greens, apricots, and broccoli)
    

    1. none (-3)

    2. 1-3 (+1)

    3. 4-6 (+2)

    4. 7 or more (+3)

11. How many times per week do you eat at a fast-food restaurant? (Include burgers, fried fish or chicken, croissant or biscuit sandwiches, topped potatoes, and other main dishes. Omit meals of just plain baked potato, broiled chicken or salad.)
    

    1. none (+3)

    2. less than 1 (+1)

    3. 1 (0)

    4. 2 (-1)

    5. 3 (-2)

    6. 4+ (-3)

12. How many servings of grains rich in complex carbohydrates do you eat per day? (One serving = 1 slice of bread. 1 large pancake, 1 cup cold cereal, ½ cup cooked cereal, rice, pasta, bulgar, wheat berries, kasha, or millet. Omit heavily sweetened cold cereals.)
    

    1. none (-3)

    2. 1-3 (0)

    3. 4-5 (+1)

    4. 6-8 (+2)

    5. 9+ (+3)

13. How many times per week do you eat cheese? (Including pizza, cheeseburgers, veal or eggplant Parmigiana, cream cheese, etc. Omit lowfat or fat free cheeses.)
    

    1. 0 (-3)

    2. 1 (+1)

    3. 2-3 (-1)

    4. 4+ (-3)

14. How many times per week do you eat fish or shellfish? (Omit deep-fried items, tuna packed in oil, shrimp, squid and mayonnaise tuna salad - a little mayo is OK.)
    

    1. 0 (-3)

    2. 1 (+1)

    3. 2 (+2)

    4. 3 or more (+3)

15. How many servings of fresh fruit do you consume per day?
    

    1. none (-3)

    2. 1 (0)

    3. 2 (+1)

    4. 3 (+2)

    5. 4+ (+3)

16. Do you remove skin before eating poultry?
    

    1. yes (+3)

    2. no (-3)

    3. don't eat poultry (0)

17. What do you usually put on your bread or toast? (Average two or more scores if necessary.)
    

    1. butter or cream cheese (-3)

    2. margarine (-2)

    3. peanut butter (-1)

    4. diet margarine (-1)

    5. jam or honey (0)

    6. 100% fruit butter (0)

    7. nothing (+3)

18. Which of these beverages do you drink on a typical day? (Average two or more scores if necessary.)
    

    1. fruit juice (+1)

    2. water or club soda (+3)

    3. diet soda (-3)

    4. coffee or tea (-2)

    5. soda or fruit "drink" or "ade" (-3)

19. Which flavorings do you most frequently add to your foods? (Average two or more scores if necessary.)
    

    1. garlic/lemon juice (+3)

    2. herbs or spices (+3)

    3. olive oil (-1)

    4. salt or soy (-2)

    5. margarine (-1)

    6. butter (-3)

    7. nothing (+3)

20. What do you eat most frequently as a snack? (Average two or more scores if necessary.)
    

    1. fruits or vegetables (+3)

    2. sweetened yogurt (+2)

    3. nuts (-1)

    4. chips or cookies (-2)

    5. granola bar (-2)

    6. candy bar (-3)

    7. pastry (-3)

    8. nothing (0)

21. What is your most typical breakfast? (Subtract extra 3 points if you also eat bacon or sausage.)
    

    1. croissant, donut or Danish (-3)

    2. whole eggs (+1)

    3. pancakes or waffles (-2)

    4. nothing (-3)

    5. cereal or bread (+3)

    6. low fat yogurt or cottage cheese (+3)

22. What do you usually eat for dessert?
    

    1. pastry, pie, or cake (-3)

    2. ice cream (-3)

    3. cookies or cakes (-1)

    4. frozen yogurt or ice milk (0)

    5. non-fat ice cream or sorbet (+1)

    6. fruit (+3)

    7. nothing (+3)

23. How many times a week do you eat beans, peas or lentils?
    

    1. none (-3)

    2. 1 (0)

    3. 2 (+1)

    4. 3 (+2)

    5. 4 or more (+3)

24. What kind of milk do you drink?
    

    1. whole (-3)

    2. 2% milk (-1)

    3. 1% lowfat (+2)

    4. skimmed (+3)

    5. none (0)

25. What dressings do you usually add to your salads? (Add two or more scores if necessary.)
    

    1. nothing, lemon, or vinegar (+3)

    2. fat-free dressing (+2)

    3. reduced-calorie (+1)

    4. regular dressings (-1)

    5. crutons or bacon bits (-1)

    6. coleslaw, pasta salad, or potato salad (-1)

26. What sandwich fillings do you eat most frequently? (Average two or more scores if necessary).
    

    1. luncheon meat (-3)

    2. cheese or beef (-2)

    3. peanut butter (0)

    4. tuna or chicken salad (+1)

    5. low-fat lunch meat (+1)

    6. turkey breast or bean spread (+3)

    7. don't eat (0)

27. What do you usually spread on your sandwiches? (Average if necessary.)
    

    1. mayonnaise (-3)

    2. light mayo (-1)

    3. mustard (+1)

    4. ketchup (+1)

    5. nothing (+2)

28. How many egg yolks do you eat per week? (Add one yolk for every slice of quiche you eat.)
    

    1. 2 or less (+3)

    2. 3-4 (0)

    3. 5-6 (-1)

    4. 7+ (-3)

29. How many times per week do you eat canned or dried soup? (Omit low-sodium, lowfat soups.)
    

    1. none (+3)

    2. 1-2 (0)

    3. 3-4 (-2)

    4. 5+ (-3)

30. How many servings of a rich source of calcium do you eat per day? (One serving = 2/3 cup milk or yogurt, 1oz. Cheese, 1 ½ oz. Sardines, 3 ½ oz. Salmon, 5 oz. Tofu, 1 cup greens or broccoli, or 500 mg of a calcium supplement.)
    

    1. none (-3)

    2. 1 (+1)

    3. 2 (+2)

    4. 3+ (+3)

31. What do you usually order on your pizza? (Non-meat-toppings include green peppers, mushrooms, onions, and other vegetables. Subtract 1 extra point if you order extra cheese.)
    

    1. no cheese with vegetables (+3)

    2. cheese with vegetables (+1)

    3. cheese (0)

    4. cheese with meat toppings (-3)

    5. don't eat pizza (+2)

32. What kind of cookies do you eat?
    

    1. graham crackers (+1)

    2. ginger snaps (+1)

    3. oatmeal (-1)

    4. choclate chip, choclate coated, or peanut butter (-3)

    5. sandwich cookies (like oreos) (-2)

    6. seldom eat them (+3)

33. What kind of frozen dessert do you usually eat? (Subtract 1 extra point for each topping: whipped cream, hot fudge, nuts, etc.)
    

    1. gourmet ice cream (-3)

    2. regular ice cream (-2)

    3. sorbet or sherbet (+1)

    4. frozen yogurt, or ice milk (0)

    5. non-fat ice-cream (-1)

34. What kind of cake or pastry do you usually eat?
    

    1. cheesecake, pie, or any microwave cake (-3)

    2. cake with frosting or filling (-2)

    3. cake without frosting (-1)

    4. angel food cake (+1)

    5. unfrosted muffin, banana bread, or carrot cake (0)

    6. don't eat cakes or pastries (+3)

35. How many times pes week does your dinner contain grains, vegetables or beans, but only a little animal protein (meat, poultry, fish, eggs, milk or cheese)?
    

    1. none (-1)

    2. 1-2 (+1)

    3. 3-4 (+2)

    4. 5+ (+3)

36. Which of the following snacks do you typically eat? ( Average two or more scores if necessary)
    

    1. potato chips or packaged pop-corn (-3)

    2. tortilla chips (-2)

    3. light potato chips (-2)

    4. salted pretzels (-1)

    5. unsalted pretzels (+1)

    6. air-popped popcorn (+3)

    7. none (+3)

37. What do you usually use to saute vegetables or other foods? (Vegetable oil includes safflower, corn, canola, olive, sunflower, and soybean.)
    

    1. butter or lard (-3)

    2. margarine (-2)

    3. >1T vegetable oil (-1)

    4. olive oil (+1)

    5. water or cooking spray (+3)

    6. broth (+2)

38. What kind of cereal do you usually eat?
    

    1. whole-grain (+3)

    2. low-fiber (0)

    3. sugary low-fiber (-1)

    4. granola (-2)

    5. don't eat (-3)

39. With what do you make tuna salad, pasta salad, chicken salad etc.?
    

    1. mayonnaise (-2)

    2. light mayo (-2)

    3. no-fat mayo (0)

    4. lowfat yogurt (+2)

    5. nonfat yogurt (+3)

40. What do you typically put in your pasta? (Add one point if you also add sauteed vegetables. Average two or more scores if necessary.)
    

    1. tomato-based sauce with or without parmesan (+3)

    2. white clam sauce (0)

    3. meat sauce or meat balls (-2)

    4. alfredo, pesto, or other creamy or oily sauce (-3)

Check your score:

• +59 to +120 SUPER!
  A nutrition superstar. Give yourself a big pat on the back.

• 0 to + 58 GOOD.
  Pin your quiz to a wall.

• - 1 to - 58 FAIR.
  Hang in there. Tape your quiz to the fridge as a reminder.

• - 59 to -120 ARGHH!
  Stop lining the cat box with nutrition information. Empty your fridge and pantry. It's time to start considering the quality of your lifestyle. Ordinary foods will taste better after a while, too.

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