Your heart healthy nutrition check-up
Think about the way you usually eat and take our healthy eating quiz below. The questions are categorized into specific eating habits, so it's easy to see where you might need some improvements. Be honest with your answers and talk to a registered dietitian if you would like a more thorough assessment of your eating habits.
Eating less fat and the right type of fat
- I eat fish, skinless poultry, tofu or lean cuts of meat (e.g. inside round beef steak, beef flank steak, pork tenderloin, veal loin chop) instead of fatty cuts of meat (e.g. pork ribs, T-bone steak, sausage, bacon).
Usually
Sometimes
Rarely or Never
- I avoid eating fried foods such as doughnuts and french fries.
Usually
Sometimes
Rarely or Never
- I choose lower fat versions of milk, yogurt, cheese and fortified soy beverage.
Usually
Sometimes
Rarely or Never
- I use non-hydrogenated, trans-free margarine instead of butter.
Usually
Sometimes
Rarely or Never
Reducing salt and sodium
- I try to eat less salt and choose lower sodium versions of foods.
Usually
Sometimes
Rarely or Never
Getting enough fibre
- I eat a high-fibre breakfast cereal that contains at least four grams of fibre per serving.
Usually
Sometimes
Rarely or Never
- I eat meat alternatives such as beans, lentils and tofu.
Usually
Sometimes
Rarely or Never
Eating enough vegetables and fruit
- I eat at least seven servings of vegetables and fruit every day.
Usually
Sometimes
Rarely or Never
Watching calories
- I limit eating out or eating at fast-food restaurants.
Usually
Sometimes
Rarely or Never
- I avoid eating high-calorie snacks and desserts such as cookies, pastries and ice cream.
Usually
Sometimes
Rarely or Never
How did you do?
If most of your answers were "Usually," then you're on the right track to heart healthy eating. Keep up the good work!
If most of your answers were "Sometimes" or "Rarely or Never," jot down three realistic things you can do to improve your eating habits. For example, if you rarely eat beans, try our delicious, fibre-filled Vegetarian Chili recipe.
If you have trouble getting at least seven servings of vegetables and fruit every day, try snacking on a pear in the morning and enjoy some steamed veggies with dinner. If you never choose lower sodium versions of foods, start reading food labels at the grocery store. Compare different products and choose the one with the lowest % Daily Value (DV) for sodium.
In a few months, try the quiz again and see how your eating habits have changed!