Healthy Eating Quiz - Keith A. Herman

Expert Diet Healthy Eating Score

It is great to understand the principles of habit change and healthy eating. But are you putting those principles to work?

1 / 21

How many cups of green leafy vegetables do you consume per week?

Less than 7

7 to 13

14 or more

2 / 21

How many cups of berries do you eat per week?

Less than 4

4 to 6

7 or more

3 / 21

How many cups (or pieces) of fruit, other than berries, do you eat per week?

Less than 7

7 to 13

14 or more

4 / 21

How many cups vegetables, other than leafy greens, do you eat per week?

Less than 7

7 to 13

14 or more

5 / 21

How man cups of cooked beans, peas, and lentils do you eat per week?

Less than 2.5

2.5 to 5.24

More than 5.24

6 / 21

How many cups of cooked intact whole grains (not whole grain flour) do you eat per week, such as brown rice, quinoa, buckwheat, barley, oats, spelt, millet, triticale, freekeh, Kamut, and farro?

Less than 9

9 to 18

More than 18

7 / 21

How many ounces of raw, unsalted, plain nuts and seeds do you eat per week?

Less than 3.5

3.5 to 7

More than 7

8 / 21

How many days per week do you eat at least a tablespoon of ground flax seeds, chia seeds, hemp seeds, pumpkin seeds, sunflower seeds, or sesame seeds?

3 or less

4 to 6

9 / 21

How many ounces per week do you eat of salmon, sardines, trout, arctic char, mackerel, herring, anchovies, and Pacific oysters (fried, barbecued, breaded, smoked, and dried fish do not count)?

Less than 4

4 to 6

7 or more

10 / 21

How many days per week do you eat at least a tablespoon of ground flax seeds, chia seeds, hemp seeds, pumpkin seeds, sunflower seeds, or sesame seeds?

3 or less

4 to 6

11 / 21

How many ounces per week do you eat of salmon, sardines, trout, arctic char, mackerel, herring, anchovies, and Pacific oysters (fried, barbecued, breaded, smoked, and dried fish do not count)?

Less than 4

4 to 6

7 or more

12 / 21

If you do not eat seafood, how many mg of EPA/DHA do you supplement with per day?

Less than 500

500 or more

13 / 21

Ounces per week of bacon, sausage, ham, pepperoni, bratwursts, hot dogs, bologna, pastrami, chorizo, salami, corned beef, jerky, smoked fish, cold cuts, & canned or deli meats?

1 or more

None

14 / 21

How many ounces of beef, lamb, mutton, pork, veal, venison, and goat do you eat per week?

More than 18

1 to 18

Less than 1

15 / 21

How many egg yolks do you eat per week?

More than 7

7 or less

16 / 21

Ounces per week of soda, energy and sports drinks, flavored milk, lemonade, fruit drinks, tonic, teas and coffees flavored with sugar or syrup, milkshakes, and frappés?

1 or more

4 or less

17 / 21

How many servings of food do you eat per day with added sugar?

2 or more

Less than 2

18 / 21

How many ounces of refined grains do you eat per day (any food with flour that isn’t 100% whole grain)?

More than 3.6

3.6 or less

19 / 21

How many alcohol drinks do you have per week?

7 or more

1 to 6

Less than 1

20 / 21

How many servings of ultra-processed foods do you have per week?

2 or more

1 to 2

None

21 / 21

How many tablespoons of butter, coconut oil, palm oil, palm kernel oil, bacon grease, lard, ghee, or tallow do you eat per week?

7 or more

1 to 6

None

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The average score is 41%

Expert Diet Healthy Eating Score

How many cups of green leafy vegetables do you consume per week?

How many cups of berries do you eat per week?

How many cups (or pieces) of fruit, other than berries, do you eat per week?

How many cups vegetables, other than leafy greens, do you eat per week?

How man cups of cooked beans, peas, and lentils do you eat per week?

How many cups of cooked intact whole grains (not whole grain flour) do you eat per week, such as brown rice, quinoa, buckwheat, barley, oats, spelt, millet, triticale, freekeh, Kamut, and farro?

How many ounces of raw, unsalted, plain nuts and seeds do you eat per week?

How many days per week do you eat at least a tablespoon of ground flax seeds, chia seeds, hemp seeds, pumpkin seeds, sunflower seeds, or sesame seeds?

How many ounces per week do you eat of salmon, sardines, trout, arctic char, mackerel, herring, anchovies, and Pacific oysters (fried, barbecued, breaded, smoked, and dried fish do not count)?

How many days per week do you eat at least a tablespoon of ground flax seeds, chia seeds, hemp seeds, pumpkin seeds, sunflower seeds, or sesame seeds?

How many ounces per week do you eat of salmon, sardines, trout, arctic char, mackerel, herring, anchovies, and Pacific oysters (fried, barbecued, breaded, smoked, and dried fish do not count)?

If you do not eat seafood, how many mg of EPA/DHA do you supplement with per day?

Ounces per week of bacon, sausage, ham, pepperoni, bratwursts, hot dogs, bologna, pastrami, chorizo, salami, corned beef, jerky, smoked fish, cold cuts, & canned or deli meats?

How many ounces of beef, lamb, mutton, pork, veal, venison, and goat do you eat per week?

How many egg yolks do you eat per week?

Ounces per week of soda, energy and sports drinks, flavored milk, lemonade, fruit drinks, tonic, teas and coffees flavored with sugar or syrup, milkshakes, and frappés?

How many servings of food do you eat per day with added sugar?

How many ounces of refined grains do you eat per day (any food with flour that isn’t 100% whole grain)?

How many alcohol drinks do you have per week?

How many servings of ultra-processed foods do you have per week?

How many tablespoons of butter, coconut oil, palm oil, palm kernel oil, bacon grease, lard, ghee, or tallow do you eat per week?

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