Quiz: how healthy is your diet?

Eating healthily isn't just about laying off the cream cakes and making sure you get your five-a-day. Take our quiz to find out how much you really know about the food you eat - and prepare to be surprised...

Answer all the questions, then scroll down to see whether you were right

1 Which of the following is the best source of essential omega-3 fatty acids?

a) Wholemeal bread

b) Tinned tuna

c) A handful of walnuts

2 Which of the following is a good way to lower your cholesterol levels?

a) Limit yourself to two eggs a week

b) Eat an apple a day

c) Replace hard cheese with soft varieties

3 Which of the following contains the fewest calories?

a) A medium banana

b) 1 tbsp olive oil

c) Large slice of bread and butter

4. Which of the following is the healthier option?

a) Wheat bread

b) White bread

c) It depends...

5. Which of these foods has been proven to boost the body‘s ability to burn fat?

a) Grapefruit

b) Cabbage

c) Neither of the above

6. Muesli is always a healthier option than a full English breakfast, right?

a) Yes.

b) Only if you eat it with skimmed milk.

c) Wrong!

7. Which of the following doesn't count as one of your recommended 5-a-day servings of fruit and vegetables?

a) Four new potatoes

b) 3 tbsp baked beans

c) 80g mushy peas

8. Which of the following is the healthier option?

a) Margarine

b) Butter

c) It depends...

9. What colour should your urine be if you‘re getting your recommended daily intake of water?

a) Fairly dark.

b) Pale and straw-coloured.

c) Colour doesn't matter - it's the amount that counts.

10. Which food group contains the most calories, gram for gram?

a) Carbohydrates

b) Protein

c) They're both the same

The answers

See if you were right...

1. Best source of essential omega-3 fatty acids?
Answer: c) Walnuts
Omega-3 fatty acids are essential for maintaining long-term heart health, bone density and brain function. Oily fish - such as salmon, mackerel and fresh tuna - are all good sources. However, tinned tuna doesn't count because its omega-3 content is dramatically reduced by the canning process. Still, it's not all about fish, you know: walnuts are another excellent source. Try drizzling walnut oil on your salad for a fuss-free way to up your intake.

2. Good way to lower your cholesterol levels?
Answer: b) Eat an apple a day
Apples are high in the soluble fibre pectin, which can help lower cholesterol. But should you be watching your egg intake? ‘Contrary to popular belief, foods containing cholesterol, such as eggs, don't significantly influence blood cholesterol levels,' says nutritionist Colleen Campbell from the Weight Loss Surgery Group. ‘There's no recommended limit on how many eggs you should eat. Try having a boiled egg with wholemeal soldiers for breakfast, instead of pastries on the go.'

3. Which contains fewest calories?
Answer: a) A medium banana
A 130g banana contains approximately 86 calories - most of which come from slow-release carbohydrates, making it a great post-exercise refuel snack. It also contains essential antioxidants, potassium and vitamin B6 for healthy skin and hair. A large slice of bread and butter and 1tbsp olive oil each contain around 120 calories. Think olive oil's good for you? ‘Don't overdo it,' says Jane Michell, nutritional director of www.weighttogo.com. ‘Remember, it's primarily a monounsaturated fat - and a little goes a long way.'

4. Which is healthier?
Answer: c) It depends...
Don't be tricked into thinking that any bread labelled ‘wheat' is necessarily better than your average sugary white loaf. Jane Michell's advice? ‘Make sure the packaging reads "100% whole wheat" or "100% stone ground". Then scour the label to check it has a high fibre content: adults should eat 25-30g a day. For optimum heart health, choose a bread that has less than 350mg sodium per serving - and avoid brands that contain hydrogenated fats.'

5. Which boosts the body‘s ability to burn fat?
Answer: c) Neither of the above
‘It's a complete myth that some foods can help boost your metabolism,' says Colleen Campbell. ‘The story stems from reports about fad eating regimes, such as the Cabbage Soup diet - but any weight loss would have been down to the overall reduced calorie intake, not the effects of the cabbage itself. Obviously, you can still lose weight - and keep it off over time - by following a well-balanced, low-calorie diet which includes protein and carbohydrates, as well as fruit and veg such as grapefruit and cabbage.'

6. Is muesli is always healthier than a full English breakfast?
Answer: c) Wrong.
Supermarkets are full of delicious-sounding mueslis nowadays - but that added flavour can come at a price. Many are loaded with hidden sugars and salt, while a single serving can add up to 300 calories or more. The trick, as ever, is to read the label and look for high-fibre, low-sugar options. Fancy a cooked breakfast instead? Try grilled bacon and tomato, baked beans and poached egg. It's packed with energy, protein and fibre - plus a large tomato contains as much as 36% of the recommended daily intake of vitamin.

7. Which doesn't count as one of your five-a-day fruit and veg?
Answer: a) Three new potatoes.
It's sad but true: potatoes don't count as one of your five-a-day because they're classified as starchy foods. However, all other tinned and frozen fruit and vegetables do count - although it's wise to watch out for high sugar, salt and fat content. Baked beans are actually a valuable source of protein, fibre, iron and calcium - while the tomato sauce is rich in lycopene, a powerful antioxidant thought to protect against heart disease and some forms of cancer. Just make sure you opt for the reduced sugar and salt varieties.

8. Which is healthier?
Answer: c) It depends...
It seems the jury's still out on this one - but in any case, seeing as both margarine and butter are fats, it's wise to use them sparingly. ‘In my opinion, butter is often the better choice,' says Jane Michell. ‘It's high in saturated fat and dietary cholesterol - but it does provide vitamins A, D, E and K. Margarine can contain trans-fatty acids, which I think are worse than saturated fats: they have no dietary benefit and may put you at risk of heart disease.'

9. What colour should your urine be?
Answer: b) Pale and straw-coloured.
In our temperate UK climate, we need around 1.5 to 2 litres of fluids - roughly six to eight glasses - each day for healthy body function. ‘A good way of knowing whether you're drinking enough is to check the colour of your urine,' says Colleen Campbell. ‘If it's pale and straw-coloured, this usually indicates you're OK - but if it's very dark, you could probably benefit from drinking more.' Tired of water? Herbal teas, pure fruit juices and smoothies all count towards your daily fluid intake, too.

10. Which food contains most calories, gram for gram?
Answer: c) They're both the same.
‘A calorie is a calorie is a calorie,' Colleen Campbell reminds us. ‘High-protein/low-carbohydrate diets may be all the rage - but regardless of the food source or group, if you take in more calories than your body requires, you will put on weight. Carbs provide us with an essential source of nutrients that we can't always get from protein, so it's better to moderate portions rather than cut carbs out altogether. Try choosing low-GI carbohydrates - such as wholegrain breads, basmati rice and new boiled potatoes - which keep you feeling fuller for longer.'

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