- Which most resembles your breakfast on most days?
- A bowl of flavoured instant oatmeal and orange juice
- An egg-and-sausage sandwich from the deli or drive-through
- A bowl of high-fibre, low-sugar (8 grams of sugar or less) cereal with skim, 1% or 2% milk or fortified soy beverage and a sliced banana
- Coffee only—I’m never hungry for breakfast
- Which most closely resembles your snacks?
- Energy bars
- I don’t snack between meals
- Baby carrots, whole wheat crackers and hummus
- Pretzels
- Where do you eat dinner most nights of the week?
- In a restaurant
- On the couch while watching TV
- Sitting at the dinner table with others
- In the car after leaving the drive-through (usually while shuttling to activities)
- Do you read nutrition labels on foods and drinks?
- I read the ingredient list but not the Nutrition Facts table
- I only check the calorie content on snack foods such as cookies and chips
- I scan the Nutrition Facts table and the ingredient list on all foods and drinks
- Never—I don’t know to look for
- How much fibre do you think you consume each day?
- About 20 grams
- 10 to 15 grams
- 25 to 40 grams
- Less than 10 grams
- How do you eat when it comes to holidays and celebrations?
- I avoid sugary and fatty foods—I don’t want to gain weight
- I never turn down a cupcake (or two), whether it’s my birthday or a co-worker’s
- I enjoy a few higher sugar, higher fat foods, but I keep portions in check and exercise a little more
- Where’s the buffet? Holidays are an opportunity to indulge
- When do you grocery shop?
- When don’t I grocery shop? I shop several times a week
- Other than buying the occasional item at the store, I rely on take-out
- I shop on a weekend morning or whenever I don’t feel rushed
- I typically go on my way home from work when I need to pick up dinner
- How large is your usual portion of meat (after cooking)?
- Four to five ounces (120 to 150 g)
- Six ounces (180 g)
- Three ounces or so (90 g)
- As big as I can get at the steakhouse
- How many servings of vegetables do you eat on most days?
- About three
- One or two
- Six or more
- None—I hate vegetables
- What do you most often drink with lunch and dinner?
- Wine (with dinner)
- Juice
- Water or milk
- Soft drinks
1. Which most resembles your breakfast on most days?
Here’s a wake-up call: studies show breakfast eaters maintain healthier weights and perform better on tests. A protein- and fibre-filled breakfast such as “c,” is your best bet. As for “a,” flavoured oats are typically full of sugar, so prepare plain oats and stir in your own add-ins, such as cinnamon, sunflower seeds and berries. An egg-and-sausage sandwich is okay on occasion, but sausage and other processed meats are higher in fat and sodium.2. Which most closely resembles your snacks?
Eating a small snack between meals can help to balance blood sugar and prevent overeating at meals. If you circled “c,” you’re snacking smartly: vegetables, fruit and whole grains provide energy and filling fibre, and the protein in hummus will help to hold you over until your next meal. As for “d,” pretzels provide little staying power on their own. Satisfy your hunger by pairing lower-sodium pretzels with a spoonful of protein-packed peanut butter.3. Where do you eat dinner most nights of the week?
The all-star answer is “c”: dining at a table with family or friends, with few distractions other than good conversation, is ideal. Eating with others helps strengthen relationships. It’s easy to overeat when you’re not focusing on eating, so wait until dinner is done to watch TV, read or surf the Internet. Otherwise, “a” is acceptable if you order wisely. Opt for smaller portions, grilled items and salads (dressing on the side) and skip battered and fried foods. An occasional fast food meal won’t derail your health, as long as it’s not a habit.4. Do you read nutrition labels on foods and drinks?
Give yourself a gold star if you circled “c.” Scoping the Nutrition Facts table and the ingredient list on packaged foods and drinks are the keys to tracking your nutrient intake and to comparing products. Even seemingly nutritious foods require a once-over. For example, some yogurts and juices are high in natural or added sugars, and soup, cottage cheese and salsa are often loaded with sodium.
5. How much fibre do you think you consume each day?
If you answered anything but “c,” bulk up! Fibre promotes regularity and may lower cholesterol. It also steadies blood sugar levels, helping to manage cravings and weight. In fact, research finds that people who eat more fibre are less likely to develop obesity and diabetes. To boost your fibre quota, include vegetables and fruit at meals and snacks, swap white flour and bread for whole grain varieties, and eat more beans and lentils. To prevent intestinal discomfort, increase your fibre intake gradually and drink plenty of water.6. What’s your eating philosophy when it comes to holidays and celebrations?
Birthdays, weddings, vacations, sporting events . . . celebrations and food often go hand in hand! However, the “b” and “d” mindset can cause weight gain. Answers "a" and "c" are the healthiest approaches. Small portions, buffered with a bit of extra activity, are the secret to partaking in special occasions while sticking to healthy eating habits. At parties, survey the buffet table before choosing the items you want most. Fill a smaller plate just once (load half with vegetables and fruit). Enjoy a small slice of cake or dessert. Aim to make healthier food choices even when food is part of the celebration.7. When do you grocery shop?
If you chose “d,” you’re likely to make less healthful choices and spend more money. After all, you’re hungry and in a hurry, and supermarkets are set up to encourage impulse buying. Once again, the top answer is “c.” Additional tips on shopping include: block off time each week to grocery shop—and stick to a list. Also, avoid shopping when you’re hungry.8. How large is your usual portion of meat (after cooking)?
If you picked any answer but "c," it's time to downsize! A serving of meat* is 2½ ounces or ½ cup (75 g and 125 ml) of cooked meat. Men need three servings of meat and alternatives daily and women need two servings. Opt for poultry or fish (with little added fat) and meat alternatives such as beans, lentils and tofu.
9. How many servings of vegetables do you eat on most days?
If you picked “c,” kudos! You’re meeting dietitians and nutritionists recommendations, which advise that adults eat seven to 10 servings of vegetables and fruit daily, including at least one dark green vegetable (e.g., broccoli, spinach) and one orange vegetable (e.g., carrots, squash). Aim to eat a variety of vegetables (not fried) with all your meals and snacks.10. What do you most often drink with lunch and dinner?
The healthiest answer is “c.” Drink water throughout the day and skim, 1% or 2% milk at meals; for children under age two, serve whole-fat (3.5%) milk. Adults need 2 cups (500 ml) of milk a day and children need 2 to 3 cups (500 to 750 ml) a day. Soft drinks not only have lots of sugar (10 tsp., 50 ml or 10 packets of sugar in a regular can of cola) and sugar-sweetened beverages are linked to higher weights. And while wine contains heart-healthy compounds, alcohol may raise the risk of some cancers. The maximum recommended intake is one to two alcoholic drinks per day.If you answered mostly “c,” you’re an A+ nutrition student!
If you checked mostly “a,” you’re on the right track, but you could score even higher marks.
If you circled mostly “b” or “d,” a little studying is needed.
*according to Canada’s Food Guide
