1.
How many portions of fresh fruit and vegetables do you eat each week?
Some days one, some days none
Rarely more than one per day
More than one per day all days of the week
More than 3 per day
2.
How many sweet drinks do you drink daily?
Four plus
Less than 4 but more than 2
Rarely more than one per day
Once or twice a month
3.
How many glasses of water do you drink every day?
Less than 2
Between 2 and 4
5 - 7 glasses per day
8 or more glasses per day
4.
How often do you eat a healthy breakfast?
Never. I like bacon and eggs for breakfast. Or something quite oily and salty like an omelette, or a croissant, pancake or a crumpet.
Sometimes I will have fresh fruit, yoghurt, high fibre bran or oats for breakfast.
I always start my day with a healthy breakfast: fresh fruit, fat-free yogurt or oats.
I always start my day with a healthy breakfast, eat six small meals per day and limit my intake of saturated fats and refined sugars all the time.
5.
How many meals do you eat per day?
One or two big main meals, filling myself to the brim, and then starving myself till the next big one.
Three meals a day. If I snack in between, it is on lots of chocolates and sweets.
Five to six meals a day as evenly spread through the day as possible.
Five to six meals per day - including healthy snacking.
6.
How many cups of coffee or tea do you drink?
Five or more every day.
More than 2 but usually less than 4.
One.
Hardly ever.
7.
How much red meat do you eat?
I eat red meat twice a day.
I eat red meat once a day.
I eat red meat 1 - 3 times a week, and fish or chicken 1 - 4 times a week.
I never eat red meat, and fish or chicken only 1 - 4 times per week.
8.
At what time do you eat your last meal of the day?
Usually after 8 pm.
Most often between 6 - 8 pm, sometimes later than 8 pm.
I eat supper between 6 - 8 pm, and once a week later than 8 pm.
I never eat supper later than 8 pm - only on very rare occasions.
9.
What about cravings for chocolate or other sweet things?
I crave for something sweet about 2 - 5 times per week.
I crave for something sweet not more than once a week.
I crave for something sweet maybe once or twice a month.
I never crave for something sweet and if I do, I never indulge my craving.
10.
How much fatty foods or oils do you consume?
About 6 tablespoons of fat per day, including the hidden fats in meat, butter, margarine, salad dressing, chips, fried onions, pastries and cake.
About 4 - 5 tablespoons of fat per day, including all the hidden fats.
Not more than 3 tablespoons (45 g) of fat, including the hidden fats, but rather olive oil, canola oil or grapeseed oil than products with trans fatty acids or saturated fats.
Not more than 2 tablespoons (30 g) of fat, including the hidden fats, but rather olive oil, canola oil or grapeseed oil than products with trans fatty acids or saturated fats.
11.
What about the carbohydrates you consume?
I have three portions of carbos (wheat, rice, pasta, sugar) per day. I prefer refined wheats and sugar.
I have two portions of carbos per day.
I try not to eat more than one portion (a handful) of carbohydrates per day. I prefer wholewheat pasta or rice or sweet potato.
I never eat more than five to seven portions of carbos daily, and I prefer wholewheat pasta or rice or sweet potato or other food stuff with a low Glycaemic Index for sustained energy levels.
12.
How many hours do you go without food between meals?
Often 4 - 6 hours.
Sometimes 4 hours or more.
I try to eat something every 3 - 4 hours, but sometimes I do not plan well enough. I snack on something healthy like fruit.
I will never go without a meal or healhy snack for longer than 4 hours.
13.
How many crunches can you perform in one minute? (This is a strength test)
Women/Men: Less than 25
Women/Men: 25 - 45
Women/Man: 46 plus
14.
What is your heart rate after 90 step-ups onto a chair 40 cm high after 3 minutes?
Women: higher than 168 beats per minute; Men: higher than 158 beats per minute (Oops!, you really need to start exercising)
Women: 141 - 167 beats per minute; Men: 131 - 157 beats per minute (Can be better, but that's why you want to exercise)
Women: less than 140 beats per minute; Men: less than 130 beats per minute.
15.
If you stand in front of the mirror, with your right side facing the mirror, what do you see?
A protruding stomach, creating a big bulge or boep. You look like a barrel or apple.
A slight boep. You are heading towards an apple-shaped figure.
A flat stomach. No boep. Full frontal, your body is more pear shaped than apple shaped, with broader hips and a flat tummy.
