May 1996

Our 1996 Nutrition Action "Rate Your Diet" quiz isn't about what you know. It's about what you eat.

The quiz reflects new scientific findings. For example, you'll lose a few points for eating even lean red meat, because studies suggest that it might increase the risk of colon and prostate cancers. And you'll gain points for eating leafy green vegetables , because they're linked to a lower risk of blindness caused by deterioration of the retina.

Relax. Based on our own (ahem) personal knowledge, we can assure you that no one's perfect.

These 39 questions will give you a rough sketch of your typical eating habits. The (+) or (-) number for each answer instantly pats you on the back for good eating habits or alerts you to problems you didn't even know you had.

The quiz focuses on fat, saturated fat, cholesterol, sodium, sugar, fiber, and fruits and vegetables. It doesn't attempt to cover everything in your diet. Also, it doesn't try to measure precisely how much of the key nutrients you eat.

INSTRUCTIONS


FRUITS, VEGETABLES, GRAINS & BEANS

  1. How many servings of fruit or 100% fruit juice do you eat per day? (OMIT fruit snacks like Fruit Roll-Ups and fruit-on-the-bottom yogurt. One serving = one piece or one-half cup of fruit or 6 oz. of fruit juice.) 
     0 (-3 points)
 less than 1 (-2 points)
 1 (0 points)
 2 (+1 point)
 3 (+2 points)
 4 or more (+3 points)

  2. How many servings of non-fried vegetables do you eat per day? (One serving=1/2 cup. INCLUDE potatoes.) 
     0 (-3 points)
 less than 1 (-2 points)
 1 (0 points)
 2 (+1 point)
 3 (+2 points)
 4 or more (+3 points)

  3. How many servings of vitamin-rich vegetables do you eat per week? (One serving=1/2 cup. ONLY count broccoli, Brussels sprouts, carrots, collards, kale, red pepper, spinach, sweet potatoes, or winter squash.) 
     0 (-3 points)
 1 to 3 (+1 point)
 4 to 6 (+2 points)
 7 or more (+3 points)

  4. How many servings of leafy green vegetables do you eat per week? (One serving = 1/2 cup cooked or 1 cup raw. ONLY count collards, kale, mustard greens, romaine lettuce, spinach, or Swiss chard.) 
     0 (-3 points)
 less than 1 (-2 points)
 1 to 2 (+1 point)
 3 to 4 (+2 points)
 5 or more (+3 points)

  5. How many times per week does your lunch or dinner contain grains, vegetables, or beans, but little or no meat, poultry, fish, eggs, or cheese? 
     0 (-1 point)
 1 to 2 (+1 point)
 3 to 4 (+2 points)
 5 or more (+3 points)

  6. How many times per week do you eat beans, split peas, or lentils? (OMIT green beans.) 
     0 (-3 points)
 less than 1 (-1 point)
 1 (0 points)
 2 (+1 point)
 3 (+2 points)
 4 or more (+3 points)

  7. How many servings of grains do you eat per day? (One serving=1 slice of bread, 1 oz. of crackers, 1 large pancake, 1 cup pasta or cold cereal, or 1/2 cup granola, cooked cereal, rice, or bulgur. OMIT heavily sweetened cold cereals.) 
     0 (-3 points)
 1 to 2 (0 points)
 3 to 4 (+1 point)
 5 to 7 (+2 points)
 8 or more (+3 points)

  8. What type of bread, rolls, etc., do you eat? 
     100% whole wheat as the only flour (+3 points)
 whole wheat flour as the 1st or 2nd flour (+2 points)
 rye, pumpernickel, or oatmeal (+1 point)
 white, French, or Italian (0 points)

  9. What kind of breakfast cereal do you eat? 
     whole-grain (like oatmeal or Wheaties) (+3 points)
 low-fiber (like Cream of Wheat or Corn Flakes) (0 points)
 sugary low-fiber (like Frosted Flakes) or low-fat granola (-1 point)
 regular granola (-2 points)

MEAT, POULTRY & SEAFOOD

  1. How many times per week do you eat high-fat red meats (hamburgers, pork chops, ribs, hot dogs, pot roast, sausage, bologna, steaks other than round steak, etc.)? 
     0 (+3 points)
 less than 1 (+2 points)
 1 (-1 point)
 2 (-2 points)
 3 (-3 points)
 4 or more (-4 points)

  2. How many times per week do you eat lean red meats (hot dogs or luncheon meats with no more than 2 grams of fat per serving, round steak or pork tenderloin, etc.)? 
     0 (+3 points)
 less than 1 (+1 point)
 1 (0 points)
 2-3 (-1 point)
 4-5 (-2 points)
 6 or more (-3 points)

  3. After cooking, how large is the serving of red meat you eat? (To convert from raw to cooked, reduce by 25 percent. For example, 4 oz. of raw meat shrinks to 3 oz. after cooking. There are 16 oz. in a pound.) 
     6 oz. or more (-3 points)
 4 to 5 oz. (-2 points)
 3 oz. or less (0 points)
 don't eat red meat (+3 point)

  4. If you eat red meat, do you trim the visible fat when you cook or eat it? 
     yes (+1 points)
 no (-3 points)

  5. What kind of ground meat or poultry do you eat? 
     regular ground beef (-4 points)
 ground beef that's 11% to 25% fat (-3 points)
 ground chicken or 10% fat ground beef (-2 points)
 ground turkey (-1 point)
 ground turkey breast (+3 points)
 don't eat ground meat or poultry (+3 points)

  6. What chicken parts do you eat? 
     breast (+3 points)
 drumstick (+1 points)
 thigh (-1 point)
 wing (-2 points)
 don't eat poultry (+3 points)

  7. If you eat poultry, do you remove the skin before eating? 
     yes (+2 points)
 no (-3 points)

  8. If you eat seafood, how many times per week? (OMIT deep-fried foods, tuna packed in oil, and mayonnaise-laden tuna salad - low-fat mayo is okay.) 
     less than 1 (0 points)
 1 (+1 points)
 2 (+2 points)
 3 or more (+3 points)

MIXED FOODS

  1. What is your most typical breakfast? (SUBTRACT an extra 3 points if you also eat sausage.) 
     biscuit sandwich or croissant sandwich (-4 points)
 croissant, danish, or doughnut (-3 points)
 eggs (-3 points)
 pancakes, French toast, or waffles (-1 point)
 cereal, toast, bagel (no cream cheese (+3 points)
 low-fat yogurt or low-fat cottage cheese (+3 points)
 don't eat breakfast (0 points)

  2. What sandwich fillings do you eat? 
     regular luncheon meat, cheese, or egg salad (-3 points)
 tuna or chicken salad or ham (-2 points)
 peanut butter (0 points)
 roast beef (+1 point)
 low-fat luncheon meat (+1 point)
 tuna or chicken salad made with fat-free mayo (+3 points)
 turkey breast or hummus (+3 points)

  3. What do you order on your pizza? (SUBTRACT 1 point if you order extra cheese, cheese-filled crust, or more than one meat topping.) 
     no cheese with at least one vegetable topping (+3 points)
 cheese with at least one vegetable topping (-1 point)
 cheese (-2 points)
 cheese with one meat topping (-3 points)
 don't eat pizza (+3 points)

  4. What do you put on your pasta? (ADD one point if you also add sautéed vegetables.) 
     tomato sauce or red clam sauce (+3 points)
 meat sauce or meat balls (-1 point)
 pesto or another oily sauce (-3 points)
 Alfredo or another creamy sauce (-4 points)

  5. How many times per week do you eat deep-fried foods (fish, chicken, french fries, potato chips, etc.)? 
     0 (+3 points)
 1 (0 points)
 2 (-1 point)
 3 (-2 points)
 4 or more (-3 points)

  6. At a salad bar, what do you choose? 
     nothing, lemon, or vinegar (+3 points)
 fat-free dressing (+2 points)
 low- or reduced-calorie dressing (+1 points)
 oil and vinegar (-1 point)
 regular dressing (-2 points)
 cole slaw, pasta salad, or potato salad (-2 points)
 cheese or eggs (-3 points)

  7. How many times per week do you eat canned or dried soups or frozen dinners? (OMIT lower-sodium, low-fat ones.) 
     0 (+3 points)
 1 (0 points)
 2 (-1 point)
 3 to 4 (-2 points)
 5 or more (-3 points)

  8. How many servings of low-fat calcium-rich foods do you eat per day? (One serving=2/3 cup low-fat or non-fat milk or yogurt, 1 oz. low-fat cheese, 1 1/2 oz. sardines, 3 1/2 oz. canned salmon with bones, 1 oz. of tofu made with calcium sulfate, 1 cup collards or kale, or 200 mg of a calcium supplement.) 
     0 (-3 points)
 less than 1 (-1 point)
 1 (+1 point)
 2 (+2 points)
 3 or more (+3 points)

  9. How many times per week do you eat cheese? (INCLUDE pizza, cheeseburgers, lasagna, tacos or nachos with cheese, etc. OMIT foods made with low-fat cheese.) 
     0 (+3 points)
 1 (1 point)
 2 (-1 point)
 3 (-2 points)
 4 or more (-3 points)

  10. How many egg yolks do you eat per week? (ADD 1 yolk for every slice of quiche you eat.) 
     0 (+3 points)
 1 (1 point)
 2 (0 points)
 3 (-1 point)
 4 (-2 points)
 5 or more (-3 points)

FATS & OILS

  1. What do you put on your bread, toast, bagel, or English muffin? 
     stick butter or cream cheese (-4 points)
 stick margarine or whipped butter (-3 points)
 regular tub margarine (-2 points)
 light tub margarine or whipped light butter (-1 point)
 jam, fat-free margarine, or fat-free cream cheese (0 points)
 nothing (+3 points)

  2. What do you spread on your sandwiches? 
     mayonnaise (-2 points)
 light mayonnaise (-1 point)
 catsup, mustard, or fat-free mayonnaise (+1 point)
 nothing (+1 points)

  3. With what do you make tuna salad, pasta salad, chicken salad, etc? 
     mayonnaise (-2 points)
 light mayonnaise (-1 point)
 fat-free mayonnaise (0 points)
 low-fat yogurt (+2 points)

  4. What do you use to sauté vegetables or other foods? (Vegetable oil includes safflower, corn, sunflower, and soybean.) 
     butter or lard (-3 points)
 margarine (-2 points)
 vegetable oil or light margarine (-1 point)
 olive or canola oil (+1 point)
 broth (+2 points)
 cooking spray (+3 points)

BEVERAGES

  1. What do you drink on a typical day? 
     water or club soda (+3 points)
 caffeine-free coffee or tea (0 points)
 diet soda (-1 point)
 coffee or tea (up to 4 a day) (-1 point)
 regular soda (up to 2 a day) (-2 points)
 regular soda (3 or more a day) (-3 points)
 coffee or tea (5 or more a day) (-3 points)

  2. What kind of "fruit" beverage do you drink? 
     orange, grapefruit, prune, or pineapple juice (+3 points)
 apple, grape, or pear juice (+1 point)
 cranberry juice blend or cocktail (0 points)
 fruit "drink," "ade," or "punch" (-3 points)

  3. What kind of milk do you drink? 
     whole (-3 points)
 2% fat (-1 point)
 1% low-fat (+2 points)
 skim (+3 points)

DESSERTS & SNACKS

  1. What do you eat as a snack? 
     fruits or vegetables (+3 points)
 low-fat yogurt (+2 points)
 low-fat crackers (+1 point)
 cookies or fried chips (-2 points)
 nuts or granola bar (-2 points)
 candy bar or pastry (-3 points)

  2. Which of the following "salty" snacks do you eat? 
     potato chips, corn chips, or popcorn (-3 points)
 tortilla chips (-2 points)
 salted pretzels or light microwave popcorn (-1 point)
 unsalted pretzels (+2 points)
 baked tortilla or potato chips or homemade air-popped popcorn (+3 points)
 don't eat salty snacks (+3 points)

  3. What kind of cookies do you eat? 
     fat-free cookies (+2 points)
 graham crackers or reduced fat cookies (+1 point)
 oatmeal cookies (-1 point)
 sandwich cookies (like Oreos) (-2 points)
 chocolate coated, chocolate chip, or peanut butter (-3 points)
 don't eat cookies (+3 points)

  4. What kind of cake or pastry do you eat? 
     cheesecake (-4 points)
 pie or doughnuts (-3 points)
 cake with frosting (-2 points)
 cake without frosting (-1 point)
 muffins (0 points)
 angelfood, fat-free cake, or fat-free pastry (+1 points)
 don't eat cakes or pastries (+3 points)

  5. What kind of frozen dessert do you eat? (SUBTRACT 1 point for each of the following toppings: hot fudge, nuts, or chocolate candy bars or pieces.) 
     gourmet ice cream (-4 points)
 regular ice cream (-3 points)
 frozen yogurt or light ice cream (-1 point)
 sorbet, sherbet, or ices (-1 point)
 non-fat frozen yogurt or fat-free ice cream (+1 points)
 don't eat frozen desserts (+3 points)


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Copyright 1996 Center for Science in the Public Interest (cspi@cspinet.org)
File last modified: June 11, 1996

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