Nutrtition audit - How does your diet rate?

Ever wondered whether you're eating an optimal mix of foods to fight degenerative diseases and premature ageing? Take our mini quiz to rate your diet.

1. Do you eat breakfast?
   Always   Sometimes   Never
2. Do you eat at least 2 pieces of fruit every day AND include at least 1 1/2 cups of vegetables and/or salad at both your lunch and dinner meals?
   Always   Sometimes   Never
3. Do you enjoy a variety of fruit and vegetable types and include green (e.g. spinach, bok choy, broccoli), orange/yellow (e.g. apricots, pumpkin, corn) and red/blue (e.g. tomatoes, blueberries, beets) colours regularly?
   Always   Sometimes   Never
4. Do you include three or more wholegrain foods every day? (wholegrain foods include high fibre cereal, grainy/linseed bread, barley, oats, millet, quinoa, buckwheat etc.)
   Always   Sometimes   Never
5. Do you hold off adding butter, margarine, mayonnaise and sour cream to your food and instead prefer to use extra virgin olive oil or other unrefined oils or fats from whole foods such as fresh avocado and nut/seed pastes?
   Always   Sometimes   Never
6. Do you eat a handful of nuts/seeds at least four times per week?
   Always   Sometimes   Never
7. Do you include legumes (e.g. chickpeas, 4-bean mix, baked beans, lentils, split peas) in your diet at least twice a week?
   Always   Sometimes   Never
8. Do you eat fish at least twice a week?
   Always   Sometimes   Never
9. Do you incorporate 2-3 calcium rich foods per day? (e.g. skim/low fat milk, low fat yoghurt, calcium fortified soy milk, calcium set tofu, soy nuts)
   Always   Sometimes   Never
10. If you eat meat, do you trim the fat, take the skin off chicken and avoid processed meats?
    Always   Sometimes   Never
11. When you eat meat, is your cooked portion the size of your palm (or less)?
    Always   Sometimes   Never
12. Do you have more than four home cooked meals per week?
    Always   Sometimes   Never
13. Do you limit processed snack foods (e.g. lollies, biscuits, cakes, potato chips), desserts and take-aways collectively to less than twice a week?
    Always   Sometimes   Never
14. Do you drink less than 7 standard alcoholic drinks per week? (1 standard drink is 100 ml wine, 285 ml full strength beer or 30 ml nip of spirits)
    Always   Sometimes   Never
15. Do you drink at least 1.5 litres (6 tall glasses) of plain water per day?
    Always   Sometimes   Never