Do you really know what eating healthily means? Find out whether you're a healthy eater or could improve your eating patterns.
1. You are running late for work and havent eaten breakfast yet. Do you¦
a) Skip it, you regularly do.
b) Make two pieces of white toast with peanut butter and eat them on the way.
c) Throw some sliced banana on a wholegrain cereal with skimmed milk and eat it before you go.
2. At work, its time for your morning break. What would you normally choose?
a) A cup of coffee and a chocolate bar.
b) A cup of tea and two homemade oatmeal cookies.
c) A glass of water and an apple.
3. How many portions of fruit and vegetables do you eat on a typical day?
a) Less than 2
b) Between 3 and 5
c) 6 or more
4. When you grab a drink on the go, what is it most likely to be?
a) A fizzy soft drink.
b) A squash or a juice drink.
c) A bottle of water, smoothie or fresh juice.
5. Youre heading for lunch with your colleagues. What will it be?
a) Ham sandwich, coffee and donut.
b) Pizza topped with chicken and green peppers.
c) Grilled chicken, new potatoes and green salad.
6. How many glasses of water do you drink per day?
a) 0 to 2 glasses.
b) 3 to 5 glasses.
c) 5 to 10 glasses.
7. Tonight, you're ordering a takeaway with friends. What will you have?
a) Pepperoni pizza with extra cheese and garlic bread.
b) Sweet and sour pork with special fried rice.
c) Szechuan prawns with steamed rice.
8. What are you most likely to choose when picking a desert?
a) Cream donut.
b) Home made apple crumble with custard.
c) Fresh fruit salad with yoghurt.
You need to improve your diet! A diet like yours: high in fat, salt and sugar and low in fibre, wholegrain, fruit and vegetables is linked to obesity. Try small changes like more fruit and vegetables; ideally five portions a day. Aim to make one third of the food you eat, starchy food such as potatoes, pasta, brown bread and rice. Cut down on sugary drinks, sweets and cakes, and on processed meat products such as sausages and pies.
Try some small changes to your diet. First, try to eat five portions of fruit and vegetables a day. Dried fruit makes a great mid-morning snack. Base your meals on starchy foods such as pasta, rice and potatoes. Wholegrain cereals are a great source of fibre. Also, minimise your intake of processed meats such as pies and sausages, which are high in saturated fat. If you fancy a takeaway choose drier curries such as tandoori or steamed Chinese food.
Well done, you're a healthy eater. Your diet is low in saturated fat, salt and sugar, and high in fibre, fruit and vegetables is helping to keep your heart healthy and protect against certain cancers. Remember, aim to eat two portions of fish a week, including one oily fish high in omega-3, such as salmon, trout, or mackerel. If youre a vegetarian, remember to get enough protein from nuts and seeds, beans and pulses, eggs, milk and soy.