How does your health IQ rate?

Do you know your B vitamin from your barbell? One of the major reasons why people gain weight is that they simply don't know enough about eating healthily.

This week, it's time to find out if your health IQ up there with the best of them, or whether you need an intensive course in healthy living.

Answer the 10 questions below to test your all round health knowledge.

You'll find the correct answers at the bottom of the page, so give yourself one point for each correct answer and discover how you measure up...
 
 

1. How many portions of fresh fruit and veg should you have each day?

   1. Five fruits and two veg
   2. Five veg and two fruits
   3. Three fruits and two veg
   4. Two veg and three veg
    

2. How many teaspoons of sugar are there in a standard can of cola?

   1. None
   2. 2
   3. 5
   4. 10
    

3. For the best health benefits, how often should oily fish be on the menu?

   1. Once or twice a week
   2. Once or twice a month
   3. C. Twice or three times each week
   4. Twice or three times each month
    

4. How many calories do you have to burn to lose half a kilo of weight?

   1. 5,000
   2. 12,500
   3. 3,500
   4. 2,500
    

5. What is the daily maximum salt intake for adults?

   1. 6 grams
   2. 10 grams
   3. 5 grams
   4. 12 grams
    

6. How long should your healthy eating plan last?

   1. One week or less
   2. Around two weeks
   3. At least three months
   4. None of the above
    

7. You know by now that being physically active is a must for better health, but how much exercise is enough?

   1. One hour of challenging exercise, five times a week.
   2. One hour of challenging exercise, three times a week.
   3. Half an hour or more of any type of physical activity that leaves you slightly out of breath, at least five times a week.
   4. Half an hour or more of any type of physical activity that leaves you slightly out of breath, every day of the week.
    

8. At what age are you too old to exercise?

   1. 60
   2. 40
   3. Never
   4. 70
    

9. How should the way other people see you make you feel?

   1. Great, everyone loves me
   2. I don’t like everyone I meet, so it’s natural if some people don’t click with me
   3. I don’t know, it’s difficult to tell how people react to me
   4. I don’t care, it’s their problem, not mine
    

10. Do you think it's OK to eat, smoke and drink alcohol to help get through tricky situations?

    1. Yes
    2. No
    3. Sometimes

 

Answers

Question 1 – Answer B

Experts want all adults to tuck into at least five portions of vegies and two fruits each day. They’re bursting with vitamins, minerals, fibre and water, so eating plenty every day is an essential habit for a healthy lifestyle. It’s also one habit that can help to prevent a whole host of conditions from heart disease, high blood pressure and some types of cancer, and because they are satisfying but not concentrated in calories, they can help you control your weight.

Question 2 – Answer D

There are a staggering 10 teaspoons of sugar in a standard 375ml can of cola. Ouch!

Question 3 – Answer C

Professional health associations now recommend we eat two or three serves of oily fish per week. Great sources of omega-3 fatty acids, oily fish like salmon and fresh tuna have a whole host of health benefits including brain and heart health. Research also shows that omega-3s can help keep your arteries healthy by reducing the build up of LDL or ‘harmful’ cholesterol.

Question 4 – Answer C

To lose half a kilo of weight, you need to burn 3,500 calories. Each day if you shave 250 calories from the foods you eat and burn an extra 250 calories with physical exercise, you’ll shift around half a kilo of weight each week.

Question 5 – Answer A

Most of us know that Asian sauces can be heavy on the salt but few of us regularly read food labels to check how much salt is in the foods we eat. Too much salt is a major cause of high blood pressure and increases your risk of heart attacks and strokes. Breakfast cereals, soups, sauces, ready meals and processed snacks can be surprisingly high in salt. As a guide foods containing more than 1.5g salt per 100g are too salty but if the salt content is 0.3g salt or less per 100g, it’s a good choice.

Question 6 – Answer D

Extreme or short term diets aren’t enjoyable and are too difficult to follow long term. Focusing on healthy life skills lets you live a healthier, happier lifestyle every day for the rest of your life.

Question 7 – Answer C

Aerobic activity that leaves you a little breathless, uses calories and gives your heart and lungs a real workout can really boost your health and wellbeing. It can halve your chances of heart disease, cut blood pressure and cholesterol levels, while strengthening your bones and helping you lose weight.

Question 8 – Answer C

You’re never too old to exercise. Staying fit brings on lots of health benefits, whatever your age and physical ability. Health experts have found that the older body actually performs far more efficiently with regular exercise and there are no side effects from exercising as long as you do it correctly. If you haven’t exercised for a while or if you have a medical condition, check with your doctor before you start your get-fit regime.

Question 9 – Answer B

Self-esteem is a tricky and ever-changing business. Self confidence can be strong one minute and shaky the next. How others see or treat you and how you see yourself can have a big impact on your self-esteem. Before overcoming any major self-esteem problems and building healthy self confidence, you need to understand the underlying problems or events in your life that may have shaken your self esteem. Talk to your doctor to find out more.

Question 10 – Answer B

We all need effective coping strategies to face life’s many challenges. While smoking, drinking alcohol and eating can bring a little temporary relief, in the end all of these will make it much more difficult for you to really deal with your challenges, be healthy and feel good about yourself. The only way to be happier and more in control of your life is to first identify what it is that is making you unhappy or stressed (a qualified psychotherapist can help) and then start finding better coping strategies that are right for you, which leave you feeling happier with yourself in the short and long term. These could include going for a run, treating yourself to a massage or simply having an hour’s time-out to clear your head.

How did you score?

8-10 correct. Well done! You know what to do, but that doesn’t mean you can relax. Stick to your plan and let’s see the great results next week and every week afterwards!

5-7 correct. Not bad, but you could still do with a bit more nutrition know-how and fitness facts. Do a little research using the online diary. Look up the nutrition facts on your favourite foods and drinks – you might be surprised how quickly your nutrition know-how develops!

0-4 correct. Oh dear, it’s time to step up your health facts – pronto! This week, weigh and measure everything you eat and drink, type it into your diary and go for an extra half an hour of exercise daily to really see how your body reacts to food and energy in and energy out. Get nutrition savvy by dipping into the resources section on the site for suggested recipes and exercises.