Quiz: Are You Following the Guidelines?

Here is a quick and fun assessment quiz to see if you are following the Dietary Guidelines for Americans. Answer these questions then tally up your score at the end.
1. The grains you eat every day include brown rice, whole wheat bread, oatmeal and whole grain cereal, not just white bread, crackers and pasta? a) sometimes, b) mostly, c) never
2. You eat fruit several times during the day for breakfast, snacks and dessert. a) sometimes, b) mostly, c) never
3. You eat vegetables a lot for lunch, snacks and dinner? a) sometimes, b) mostly, c) never
4. Some of your meals are meatless? a) sometimes, b) mostly, c) never
5. You only consume dairy products that are fat-free or skim? a) sometimes, b) mostly, c) never
6. You consume at least 3 cups of milk or the equivalent each day? a) sometimes, b) mostly, c) never
7. You consume beans, legumes, fish and nuts on a regular basis? a) sometimes, b) mostly, c) never
8. Sweet treats like cookies, candy and dessert are eaten a) sometimes, b) never, c) several times per day on most days?
9. Most of the fat you consume is found in vegetable oils, nuts and avocados, not fried food, chips, butter and pastries? a) sometimes, b) mostly, c) never
10. You exercise everyday for at least 30 minutes but most often 60 minutes? a) sometimes, b) mostly, c) never
11. You avoid drinking a lot of sugary beverages like soda, punch and sports drinks? a) sometimes, b) mostly, c) never
12. You cook at home more than you eat out? a) sometimes, b) mostly, c) never
13. Your BMI is within normal range? a) yes, b) just out of normal, c) no - definitely overweight
Give yourself the following points for each answer: a) 5, b) 10, c) -1

130 - perfect!
91-129 - excellent!
76-90 - pretty good - try to improve a little
65-75 - average - needs some improvement
40-64 - needs improvement
-13-39 - needs dietary overhaul and exercise

What are the guidelines?
Dietary Guidelines for Americans is published jointly every 5 years by the Department of Health and Human Services (HHS) and the Department of Agriculture (USDA). The  Guidelines provide authoritative advice for people two years and older about how good dietary habits can promote health and reduce risk for major chronic diseases.
Where do I learn more about them?
You can find summaries as well as full text articles on all of the dietary guidelines at http://health.gov/dietaryguidelines/

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