Do I Eat Healthy Quiz
Use this calculator to help you determine your ideal fat intake based on your sex, height, weight, activity level, and fitness goal!
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Below is more information about some of the questions in this healthy eating quiz.
How many servings of fruits and vegetables do you eat daily?
Fruits and vegetables are dense in nutrients and fiber and low in calories. Consuming a wide variety can help support a healthy immune system and reduce the risk of type 2 diabetes and heart disease.
Most adults need at least 4-5 servings of fruits and vegetables daily, yet research shows that 80-90% of Americans fall short of this recommendation.
Specifically, the Dietary Guidelines for Americans recommend adults eat:
- At least 1.5 to 2 cups of fruit per day.
- At least 2 to 3 cups of vegetables per day.
How often do you eat whole grains (e.g., brown rice, whole wheat bread)?
Whole grains are minimally processed grains, like oatmeal, whole wheat flour, and brown rice, that include all parts of the grain (bran, germ, etc.). Because of this, they’re high in fiber and nutrients like B vitamins, selenium, and magnesium.
Research shows that eating more whole grains may play a role in preventing type 2 diabetes, heart disease, and certain types of cancer.
Experts recommend aiming for at least half of your total grain intake for the day from whole grains.
How many times a week do you eat fast food or highly processed foods?
Fast food and ultra-processed foods, such as sodas, packaged cookies, and chips, tend to be high in saturated fat, sodium, and added sugars.
Over time, a high intake of these foods is associated with an increased risk of weight gain, insulin resistance, inflammation, high blood pressure, and poor gut health.
While you don’t need to completely eliminate these foods to have a healthy diet, working with a dietitian to learn how to enjoy them in moderation can be helpful.
How often do you drink sugary beverages (e.g., soda, sweetened tea)?
Sugar-sweetened beverages, like soda, are the top sources of added sugars in the average American diet. Frequently consuming these beverages can make it challenging to stay within your daily added sugar limit.
Ideally, a nutritious eating pattern should have less than 10% of calories from added sugars. For a 2000-calorie diet, this is equivalent to 50 grams of added sugars per day. For reference, one 12-ounce soda contains over 35 grams of added sugar.
How many meals a day do you eat?
While there isn’t one optimal eating frequency for everyone, you may have a hard time getting all the nutrition you need in a day if you only eat once or twice per day.
If you frequently feel overly hungry between meals and tend to overeat at meal times, you may benefit from eating more often. Consider consulting with a registered dietitian for individualized guidance on meal frequency.
How often do you consume dairy or dairy alternatives?
Dairy products and dairy alternatives, such as milk, yogurt, and soy milk, are important sources of calcium, vitamin D, and protein in a healthy diet.
Most adults need around three servings of dairy per day to support bone health. One dairy serving is equivalent to:
- One cup of milk, soy milk, or yogurt.
- One and a half ounces of cheese.
If you choose not to consume dairy, talk with a dietitian about getting adequate calcium and vitamin D from other food sources.
Do you limit your intake of added sugars, salt, and unhealthy fats?
Consuming high amounts of added sugars, salt, and saturated fat can increase your risk of chronic diseases and make it more challenging to get the nutrients you need to support your health.
The Dietary Guidelines for Americans recommends an 85/15 approach, meaning at least 85% of your diet should focus on nutrient-dense forms of fruits, vegetables, whole grains, healthy fats, and lean proteins. The remaining 15% can include foods with added sugars, sodium, and saturated fat.
Common Unhealthy Eating Habits
Certain eating habits, like skipping meals and eating too quickly, can make it challenging to meet your nutrition goals.
Mindless Snacking
Mindless snacking occurs when you eat when distracted, such as while working, watching TV, or driving. It can be easy to over consume snacks when you don’t pay attention while eating.
Instead, practice mindful eating by noting the taste, texture, and aroma of your food. Check in with your fullness signal throughout your meal or snack.
Skipping Meals
Research shows that frequently skipping meals may result in a lower diet quality with fewer servings of nutrient-dense foods.
Skipping meals, especially breakfast, is associated with a greater risk of heart disease.
Try prioritizing a balanced breakfast meal, such as oatmeal with nuts and berries, within a few hours of waking up.
Eating Too Quickly
Your pace of eating can impact how your hunger and fullness hormones respond. Research shows that people who eat quickly tend to eat more and feel a delay in their fullness signal.
On the other hand, eating slowly (at least 20 minutes per meal) can help you feel an accurate fullness signal and minimize overeating.
Relying on Processed Foods
While highly processed foods can be very convenient, they often contain high levels of added sugar, salt, and saturated fat. Eating too many of these foods can make it challenging to get all the required nutrients while staying within your calorie needs.
Not Eating Enough Fruits and Vegetables
Most Americans don’t eat enough fruits and vegetables, and this can result in an eating pattern lacking proper fiber, vitamins, and minerals. Start small by adding one serving of fruits or vegetables to your day at a time, and utilize convenient options like frozen vegetables.
Interpreting Your Quiz Results
Continue reading to learn what your quiz results mean.
Option 1:
Your eating habits don’t currently meet the guidelines for a nutritious diet. Consider working with a dietitian to help you incorporate more whole foods and reduce your intake of highly processed foods and added sugars.
Option 2:
You practice some healthy habits, but several areas of your diet need attention. Work with a dietitian to make nutritious swaps, like choosing whole grains over refined grains and preparing more meals at home.
Option 3:
Your eating habits are mostly healthy, but there’s always room for improvement. Build on the healthy habits you already have in place and seek support when needed.
Option 4:
Your diet is very healthy. Continue finding ways to maintain the positive eating habits you’ve developed.
Can a Dietitian Help Me Eat Healthier?
Finding the time to prioritize a healthy diet can be challenging. A registered dietitian can work with your food preferences, schedule, and budget to create actionable goals to improve your diet quality.
This may include goals like:
- Swapping one takeout meal per week with a home-cooked meal.
- Adding a serving of fruit to breakfast.
- Consuming one less sugar-sweetened beverage per day.
Find a registered dietitian covered by insurance to help you reach your health goals.
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