Find out what your strengths are and where you can improve thanks to this feeding test and this simple Decalogue to eat better.
TAKE THE TEST: HOW GOOD IS YOUR NUTRITION?
To take this test on eating habits and health, read these statements and check for each one of them if “It is true” or “It is not true” in your case:
- Occasionally I eat candy or a piece of cake but without a bad conscience for it.
- So far my blood sugar and cholesterol levels have always tested
- I usually manage to eat five servings of fruits and vegetables a day without problems (juice counts).
- I know that a waist circumference of more than 88 cm in women is a risk factor and I try to stay below it.
- If I am a man, I don’t usually drink more than 250 ml of beer or wine per day, or 125 ml if I am a woman.
- I have no trouble avoiding animal fats, including butter.
- I prepare food without overcooking it.
- The vegetables and fresh fruit are on the table every day.
- In my family there are hardly any cases of cholesterol, diabetes or obesity.
- I try to maintain my body weight naturally without dieting.
- I don’t buy products that seem to offer an extra benefit, such as “cholesterol-lowering milk.”
- I eat consciously, but pleasure must not be lacking.
- I appreciate organic food and buy it regularly.
- I usually drink between 5 and 2 liters of fluids a day.
- I prepare at least one meal a day with fresh ingredients.
- Eat every day an egg fried or boiled? It’s something I can perfectly avoid.
- My weight has barely changed in recent years.
- I like both legumes and nuts and consume them at least four times a week.
- I usually eat what I feel like eating and I don’t plan ahead.
- At least once a day as a family or as a couple.
- Instead of white bread I opt for whole grain bread or rolls.
- I often have granola, whole wheat pasta, and brown rice.
- My meat consumption is less than three servings a week.
- It is very rare for me to have trinkets while reading or watching TV.
- The overweight has never affected me.
- I usually cook with olive oil.
- When I eat, I am not looking for quick satiety, but for conscious enjoyment.
- Even if I’m in a hurry, I don’t use ready-made
- If I go out, I eat fast-food or precooked, but at most once a week.
- I drink more than two cups of green tea a
Each “It’s true” answer is worth 0.
Each “Not true” answer is worth 1.
Now add the points obtained to read the interpretation and some suggestions to balance your personal diet.
FROM 0 TO 10 POINTS
There is a good balance between health and pleasure.
You probably eat very little animal fats and enjoy well-being foods and nutrients.
Also, you can maintain those customs with a relaxed attitude. Nothing happens if one day you make a dietary transgression.
However, it is wise to keep an eye on the changing needs of the body due to the passage of time.
FROM 11 TO 21 POINTS
If you do not introduce some changes, you may find yourself at risk in the medium or long term. Over the years you can accumulate fat around the belly, or suffer some type of chronic inflammation, with the risk of diabetes, arteriosclerosis, heart attack, arthritis or cancer.
Perhaps you know the basic principles of healthy nutrition but it is difficult for you to put them into practice by inertia or routine.
You may cook with too much fat and consume excess calories. Also, you don’t really enjoy meals.
You should design a feeding program and follow it to the letter. You can write down what you eat and drink for two weeks, as well as the amounts; that way you will recognize the weak points and you can remedy them.
The basic measure is to reduce fat and sugar, and increase the consumption of vegetables, fruits and whole grains.
It is also important to increase physical exercise, moving on foot or by bike whenever possible.
MORE THAN 21 POINTS
It is urgent to change course immediately. Surely you eat too much, little varied and fast.
Vitamins, fiber and micronutrients are lacking. There are plenty of precooked dishes, sugars, meats, sweets and sugary drinks. In addition, you prepare food in such a way that many nutrients are spoiled or generate dangerous compounds.
It is possible that you have been carrying overweight or obesity for a while despite having tried one or more diets. You are also likely to suffer from discomfort, physical and mental fatigue, and repeated infections. You might want to order some clinical tests.
If you think that you cannot make the necessary changes, it is advisable that you go to a nutritionist and that you respect the plan that you agree on.
In addition, it is essential that you design a physical exercise plan. The appropriate thing would be 30 to 60 minutes of sport daily, combining aerobic and strength exercises.
9 TIPS TO EAT BETTER
Eating wisely does not require being an authority on dietetics. It is enough to put this list of tips into practice:
1. BUY IN A BALANCED WAY
Eating in a varied way does not consist in trying the incredible number of products that the market offers, but in knowing how to choose the healthiest ones.
More than giving up food, eating healthy means taking it with the appropriate frequency and dose.
When filling the shopping basket, you have to keep in mind the nutritional needs and choose what you like best to satisfy them.
2. EAT AT LEAST FIVE SERVINGS OF FRUIT AND VEGETABLES A DAY
It does not matter if they are fresh, slightly boiled or in the form of juices. Five hands full provide all the vitamins, minerals and fiber, as well as beneficial phytochemicals.
3. CEREALS EVERY DAY
It is not healthy to restrict carbohydrates. Bread, pasta, oats and rice provide the energy we need along with little fat, fiber, vitamins, minerals.
4. LEGUMES ON THE PLATE
Lentils, soybeans, chickpeas have exceptional nutritional value. They provide slow absorption carbohydrates along with proteins, many vitamins, minerals and isoflavones. They should be taken several times a week.
5. DRINK A LITER AND A HALF A DAY
Water makes up 60% of the body and must be constantly replenished. But it is not convenient to obtain it through soft drinks. Mineral water, herbal teas, vegetable broths and fresh juices are the best liquids.
6. CHOOSE FATS WELL AND WATCH THE AMOUNT
The fats that come from meat are rich in saturated fatty acids and cholesterol, so they should be consumed in moderation. The best fats are vegetable fats, mainly those of olive and flax oils, as well as those of nuts.
7. COOK GENTLY
Roasted and fried favor the appearance of harmful substances and eliminate nutrients. Better to cook at low temperatures, with little water and little fat, preferably steamed or in the oven. In addition, the flavor of the food is preserved.
8. STOP FAST FOOD
Foods that are too manipulated or ready to eat often contain too many additives, salt, sugar, and inappropriate fats. Many natural, whole foods can be made quickly with better results.
9. A CONTROLLED WEIGHT
Proper weight is the result of following a healthy diet. It is not the same as eating a restricted and unhealthy diet with the idea of losing weight. On the other hand, being slightly overweight is not a problem.
If you cannot lose weight with a correct diet, you have to increase the dose of exercise.