Are You Eating Well?
Experts say it's a good idea to occasionally assess your eating habits. Taking a closer look will help you pinpoint areas that need improvement. It may also reveal that you're doing better than you think. Most importantly, it['s a good way to find out if you are getting enough of the vital nutrients your body needs to fight off many diseases. Try the quiz below to evaluate your diet. Just circle your score after each question and calculate the total. At the end see how well you have done. Try to answer as honestly as possible. After all, it's in your own interest!

Often = most days, Sometimes = once or twice a week, Rarely/never = only once every few weeks or less often

Eat a variety of fruits-such as oranges, grapefruit, berries, melon and apples-or drink 100% fruit juice?
Often (2) Sometimes(1) Rarely/never(0)

Eat leafy green or "cruciferous" vegetables such as spinach, kale, broccoli, and Brussel sprouts, or eat yellow-orange vegetables such as carrots and red bell peppers?
Often (2) Sometimes(1) Rarely/never(0)

Eat whole grain foods, such as whole wheat bread, pasta or brown rice?
Often (2) Sometimes(1) Rarely/never(0)

Use canola oil or olive oil instead of butter or margarine, when cooking? Eat legumes, such a s beans, peas, and lentils?
Often (2) Sometimes(1) Rarely/never(0)

Use onions, garlic, or herbs to season foods rather than salt?
Often (2) Sometimes(1) Rarely/never(0)

Eat fresh or canned oily fish such as tuna, salmon or sardines?
Often (2) Sometimes(1) Rarely/never(0)

Snack on seeds or nuts, or add them to your meals?
Often (2) Sometimes(1) Rarely/never(0)

Consume lowfat or nonfat milk, yogurt or other dairy products?
Often (2) Sometimes(1) Rarely/never(0)

How did you score?

0-9
You are probably already aware that you are not eating as well as you should. Take a good luck at your diet and change your eating habits gradually over the following weeks. For instance, add vegetablesto your sandwich, snack on fruit or switch to whole grain cereal at breakfast. Your eventual goal at meals is to fill two-thirds (or more) of your plate with plant-based foods- vegetables, fruits, whole grains, beans, - and one third (or less) with animal-based foods.

10-15
You are making an effort to eat well. Now think of ways you can do even better. Look for additional opportunities to choose healthy foods each day, such as having a piece of fruit instead of cookies, using a variety of herbs and spices when cooking, or trying some vegetables you don't usually eat.

16-18
Well done. Keep eating a varied, mostly plant-based diet. Along with exercise, this is one of the best ways to improve your health, boost your energy and keep your cancer risk low.

                                                                                        -----The American Institute of Cancer Research