Home > Diet and nutrition > Nutrition Basics Is my vegetarian diet balanced? The more restrictive your diet is, the more difficult it is to ensure adequate intake of all nutrients needed for optimal health and prevention of deficiencies. Take this quiz to see if you are eating adequately to meet your body's requirements. Do you eat dairy products (1 serving = 1 glass milk or 1 yoghurt or 1 matchbox size cheese)? NeverSeldomMost days 1 –2 servingsMore than 2 servings daily If your answer to the above question was "never" or "seldom eat dairy", are you taking a calcium supplement? NoYes, I take a supplement or eat dairy regularly Do you eat eggs? neverseldom3 – 5 eggs per weekmore than 5 eggs per week Do you eat nuts and/or seeds? neverseldommost days Do you eat legumes and/or soya? neverseldommost days Do you know about combining your food to get complete proteins (for example, legumes have to be combined with a grain food to make up a complete protein)? no / unsureyes Do you eat fruit and vegetables? seldom or never1-3 servings dailymore than 3 servings daily Do you eat green leafy vegetables (e.g. broccoli, spinach, cabbage)? neverseldommost days Do you try to include iron-rich foods in your diet (e.g. dried figs, apricots, raisins, tofu, fortified breakfast cereal, soya etc.) or do you take an iron supplement? neverseldomdaily Do you eat vitamin C-rich foods (e.g. citrus fruits, guavas, tomatoes, broccoli, Brussels sprouts, kiwi fruit, cabbage, peppers etc.)? neverseldomoften If you avoid all animal products, are you on a vitamin B12 supplement? avoid all animal products and not on B12 supplementeat some animal products (eggs and/or milk) and/or take a B12 supplement Your diet may be inadequate if your needs are higher than normal pregnant, breastfeeding, previous history of anaemia, excessive bleeding (e.g. heavy periods), heavy exercisenone of the above Diet Tools Fitness Tools General Tools Medical Tools Mind Tools Am I eating correctly to lose weight? Am I eating correctly to stabilise my blood sugar levels? Am I eating right for my diabetes? Am I eating right to improve insulin resistance? Am I eating to control PMS? Am I eating to optimise my health? Am I eating to optimise my pregnancy? Am I eating to prevent heartburn? Am I eating too little protein? Am I eating too much fat? Am I eating too much protein? Am I eating too much sugar? Am I feeding my baby correctly? Am I healthy for breastfeeding? Are you at risk for developing osteoporosis? Are you ready for weight loss? Calcium calculator Do I need a vitamin C supplement? Glycaemic index tool Is my child eating properly? Is my vegetarian diet balanced? Is your diet causing headaches? Is your diet doomed to failure? Is your diet heart-healthy? Vit & Min doses per day Find your workout personality Flexibility test Push-up test Sit-up test Step test for endurance Target heart rate calculator Are you happily single? Are you practical? Are you ready to have a baby? Are you ready to quit smoking? Are you still wasting time on sibling rivalry? Can you save a life? Is my girlfriend pregnant? Is this relationship going to work? More than friends? Ready for sex? Rogue's gallery Test your sex toy IQ What kind of friend are you? Would you survive disaster? Your sun sense Addicted to pills? Am I at risk for hypertension? Am I at risk of COPD? Am I at risk of IBS? Am I optimising my child's health? Are you at risk for ED? Are you at risk for prostate cancer? Are you at risk of a heart attack? Are you at risk of a vaginal infection? Are you drinking too much? Are you using the wrong painkillers? Assess your risk for foot problems Assess your risk for HIV/Aids Blood alcohol test Check your COPD facts Could I have high cholesterol? Do you suffer from ED? Hair Loss Myths Quiz How healthy is your prostate? How much do you know about menopause? Is my heartburn serious? Quiz: is breast augmentation surgery right for you? Why am I so tired? Why am I so tired? Are you a hypochondriac? Are you a sex addict? Are you ambitious? Are you depressed? Are you honest? Are you ready for sex? Assess your stress Blood alcohol test Could you be bipolar? Daily activities and social independence test Do I have OCD? Do you have a problem with alcohol? IQ test advertisement From our sponsors Win a R1 500 hamper with Alpecin Hypertension Consumer Fact Sheet Understanding diabetes self-management WIN a R2000 Skin Renewal voucher!