Dietitian's Corner: Test indicates your health eating IQ

Posted: Tuesday, March 12, 2002

March is National Nutrition Month and the message that dietitians are focusing on this year is "Start Today for a Healthy Tomorrow." As health-conscious consumers, we know that vegetables, fruits and whole grains form the basis of a disease-preventive diet. The Food Guide Pyramid tells us to eat five or more servings of fruits and veggies, and six or more servings of grain products each day. How close do you come to these guidelines, and what are some strategies for improvement? Take this quiz and find out what your Health Eating IQ is!

Rate Yourself:

1. How many meals on a typical day include at least a half-cup (or one medium piece) of fruit, vegetables or juice?

a) 1 or fewer

2. How large a portion of fruit or vegetables is most typical for you?

a) cup

b) cup

c) 1 cup or more

3. How many snacks on a typical day include fruit or vegetables?

a) 1 or fewer

4. How many servings of whole grains do you eat on a typical day? Servings are counted as one slice of whole-grain bread, an ounce of whole-grain cereal or a half-cup of brown rice or whole wheat pasta.

a) a few each week

b) 1-2 per day

c) at least 3-4 per day

5. How many different kinds of fruit and vegetables do you eat during a typical week?

a) 4 or less

b) 5 to 9

c) 10 or more

Add Up the Points:

Count one point for each answer (a), two points for each answer (b), and three points for each answer (c). Add up your score.

12-15 Points: You're in great shape for getting the nutrients, fiber and phytochemcals that are essential to good health and disease prevention.

8-11 Points: You've got some healthy habits. Like most Americans, however, your diet could be improved by greater use of fruits, vegetables and whole grains. Remember the importance of variety to ensure you get the most nutrients. A little planning can make the change easier to accomplish.

5-7 Points: Fruits, vegetables and whole grains seem to play a minor role in your diet. Why? Are you filling up on other foods? Have you not learned ways to enjoy these healthful foods? Consider how you use them now and look for different ways to enjoy more.

How to Boost Your Score:

n Take some fresh fruit to work for breakfast, lunch or snacks - stock up on your spring favorites.

n Include salads with meals more often. Use salad bars or pre-packaged salads if you like, but be sure to include dark leafy greens or spinach and a variety of chopped veggies.

n Choose breakfast cereals, sandwich breads and snack crackers with an eye for whole grains. Try brown rice and whole wheat pasta, or serve whole grain rolls instead of enriched rolls.

nStir fruits or veggies into your favorite low-fat bread or muffin mix - about a to 1 cup for every 2 cups dry ingredients. Try chopped apples, shredded carrots, raisins, blueberries or cooked pumpkin. Enjoy for snaicks or breakfast.

n Keep a fresh fruit salad in the fridge. Throw in some exotic fruits like kiwi, starfruit, papaya, mango or fresh apricots. Pack a bowl for lunch or have it with breakfast cereal or a whole grain waffle.

n Plan ways to include vegetables at lunch time, whether it's minestrone soup or crunchy raw veggies.

n Chinese take-out? Ask for a dish that is especially loaded with veggies and eat it the true way - with more rice than meat.

n Make vegetables and grains more exciting (and worth larger portions) by using special seasonings and low-fat sauces like hoisin sauce, chutney, raspberry and other flavored vinegars, a sprinkle of crystalized ginger, or a bit of lime juice and salsa.

Tiffany Brown, RD, LD is a registered dietitian with Baptist St. Anthony's Health System. Send your comments and questions to Dietitian's Corner, c/o the Amarillo Globe-News, P.O. Box 2091, Amarillo, TX 79166-0001 or call 212-2025 and leave a message.

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