Take this eye-opening quiz to find out!

The problem with healthy eating is that sometimes we may think we’re doing it when actually we’re not. We forget about all the times we grab quick and unhealthy bites to eat, take multiple trips to the vending machine, or overdo it at parties.

So how healthy is your eating?

Take this quick quiz from nutritionists at the American Institute for Cancer Research to find out. Tally up your points and match them with the solutions at the end. 

How often do you:

1. Eat a variety of fruits such as oranges, berries, melon and apples?

Often—2
Sometimes—1
Rarely or never—0

2. Eat a wide variety of vegetables, including leafy dark green, such as spinach and kale; cruciferous, such as broccoli, cauliflower and Brussels sprouts; and red and orange, such as red bell pepper and carrots?

Often—2
Sometimes—1
Rarely/never—0

3. Eat whole grains, such as brown rice, or whole-wheat bread and pasta?

Often—2
Sometimes—1
Rarely/never—0

4. Use canola oil or olive oil instead of butter or margarine on food and in cooking?

Often—2
Sometimes—1
Rarely/never—0

5. Eat legumes, such as dried beans, peas and lentils?

Often—2
Sometimes—1
Rarely/never—0

6. Use onion, garlic or herbs to season foods rather than salt?

Often—2
Sometimes—1
Rarely/never—0

7. Eat fresh or canned cold-water fish like tuna, salmon or sardines?

Often—2
Sometimes—1
Rarely/never—0

8. Eat low-fat or non-fat versions of dairy products like milk, cheese and yogurt, and choose lean cuts of meat and skinless poultry?

Often—2
Sometimes—1
Rarely/never—0

9. Make your own meals from healthy ingredients instead of buying prepared or convenience foods?

Often—2
Sometimes—1
Rarely/never—0

10. Prepare foods using healthy methods like steaming, baking, or stir-frying instead of frying or charring

Often—2
Sometimes—1
Rarely/never—0

So how did you do? 

0-10
Take a good look at your diet and change your eating habits gradually over the following weeks. For instance, add chopped vegetables to soups, stews and casseroles, or slice them for your sandwiches and salads.
Put chopped fruit or berries on your whole-grain cereal or low-fat yogurt. Aim to fill two-thirds or more of your plate with vegetables, fruits, whole grains, and beans, and one-third or less with animal-based foods.

11-15
You’re doing moderately well, so now look for opportunities to choose healthy foods each day, such as having a piece of fruit instead of cookies, or using various herbs and spices when cooking. Add a new vegetable or fruit to your usual choices every week.

15-20
Great job keep eating a varied, mostly plant-based diet! With regular exercise, a healthy diet is one of the best ways to maintain a healthy weight, boost your energy and keep your risk low for cancer, diabetes and other diseases.