Nutrition Quiz

Performance Based Nutrition

Nutrition Quiz

Your nutrition

Could your nutrition be better? Answer ten simple questions and along the way discover what steps you can take to improve your current diet.

I eat food which is fresh, local and mainly organic

    • Yes
    • No
    • At least half the time

I eat a wide range of raw and cooked vegetables (five to seven portions a day)

Vegetables are essential for good health and a mix of colors and varieties is beneficial, not just for interest but also to ensure your body gets a range of nutrients. Some nutrients can be lost during cooking, however light steaming or cooking your veg in your food (such as in a casserole or a curry) will preserve some of the healthy benefits. Making smoothies can be a perfect way to pack in a lot of nutrients in an easily digested form.

    • Yes
    • No
    • At least half the time

I avoid soy products

Soy has been brilliantly marketed as a healthy food but it really isn’t. A great deal of soy is genetically modified, and taken in any sort of quantity, it has a dampening effect on the thyroid and can result in hypothyroidism. Soy milk, yoghurt and cheese should be avoided and many ready meals use it as a bulking agent which is another good reason to cook it from scratch. Miso and tempeh are made from fermented soy and have beneficial digestive effects so these are fine to eat, but steer clear of everyday soy-containing products.

    • Yes
    • No
    • At least half the time

I avoid processed food and cook from scratch

Processed foods contain many unhealthy ingredients and preservatives. Manufacturers want their food to last on the shelf for as long as possible. Cooking from scratch usually results in a healthier diet.

    • Yes
    • No
    • At least half the time

I use coconut oil, ghee or butter for cooking

Many people now use olive oil for cooking (and I did for many years), however most vegetable oils change their molecular structure when they are heated and become detrimental to health. Good quality olive oil is perfect for using on salads and already cooked dishes, but animal fats or coconut oil are better for cooking.

    • Yes
    • No
    • At least half the time

I limit my intake of sugar, including fruit

Sugar (and fruit is just sugar in its natural form) affect blood sugar and prevent weight loss and cause your body to ache and feel sore. Consuming sugary products can result in highs and low in energy during the day. If you want fruit, consume it with protein, such as some almond nut butter spread on a sliced apple. This slows the peak in blood sugar that you will usually experience after eating sugar. The best fruit (i.e. has least effect on blood sugar) are raspberries, blueberries and blackberries.

    • Yes
    • No
    • At least half the time

I limit my intake of starchy carbohydrates and grains

Bread, pasta, rice and white potatoes turn to sugar in the body and act in a very similar way to eating sugar. If you are aiming for weight loss, cut out these foods and will see the difference in terms of energy and inches. Some people benefit from a small amount of grain, and I recommend quinoa or buckwheat.

    • Yes
    • No
    • At least half the time

I limit my intake of tea and coffee to a maximum of two a day

Stimulants, such as caffeine, also affect blood sugar and can prevent weight loss. We often become addicted to caffeine products and get a bit surge of adrenaline after consuming them followed by a slump in energy. Then we want another tea or coffee to give us an energy hit again. A coffee before exercise in the morning can be beneficial but if you are aiming for weight loss or just healthier eating, replace your caffeinated drinks with water or herbal tea.

    • Yes
    • No
    • At least half the time

I drink 1.5 to 2 liters of water each day

Our bodies are 70 to 80% water and being well hydrated can be beneficial for overall health (and keep you looking younger!) Even conditions such as asthma, eczema and digestive disorders will benefit from good hydration.

    • Yes
    • No
    • At least half the time

I drink very little alcohol, don’t smoke and avoid recreational drugs

Alcohol, nicotine and recreational drugs are toxic to our body which means your liver must work extra hard to excrete the toxins. This can leave you feel tired, sore and sluggish. Cutting down on these toxins will give you extra energy and alleviate aches and pains.

    • Yes
    • No
    • At least half the time

Need some guidance? Email Jules at or call Jules at 508-291-5782 to learn more about her services she offers.

 

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