The g.i. factor: is your diet fit for peak performance?

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The g.i. factor: is your diet fit for peak performance?
THE G.I. FACTOR: IS YOUR DIET FIT FOR PEAK PERFORMANCE?
Take the diet fitness quiz and see how well you score. It's a good idea to use this quiz regularly to pick up on areas where you may need to improve your diet.
1. Circle your answer.
Eating patterns
• I eat at least 3 meals a day with no longer than 5 hours in between yes/no
Carbohydrate checker
• 1 eat at least 4 slices of bread each day (1 roll = 2 slices of bread) yes/no
• I eat at least 1 cup of breakfast cereal each day or an extra slice of bread yes/no
• I usually eat 2 or more pieces of fruit each day yes/no
• I eat at least 3 different vegetables or have a salad most days yes/no
• I include carbohydrates like pasta, rice and potato in my diet each day yes/no
Protein checker
• I eat at least 1 and usually 2 serves of meat or meat alternatives (poultry, seafood, eggs, dried peas/beans or nuts) each day yes/no
Fat checker
• I spread butter or margarine thinly on bread or use none at all yes/no
• I eat fried food no more than once per week yes/no
• I use polyunsaturated or mono-unsaturated oil (Canola or olive) for cooking. (Circle yes if you never fry in oil or fat) yes/no
• I avoid oil-based dressings on salads yes/no
• I use reduced fat or low fat dairy products yes/no
• I cut the fat off meat and take the skin off chicken yes/no
• I eat fatty snacks such as chocolate, chips, biscuits or rich desserts/cakes etc. no more than twice a week yes/no
• I eat fast or take-away food no more than once per week Iron checker yes/no
• I eat lean red meat at least 3 times per week or 2 servings of white meat daily or for vegetarians, include at least 1-2 cups of dried peas and beans (e.g. lentils, soy beans, chick peas) daily yes/no
• I include a vitamin C source with meals based on bread, cereals, fruit and vegetables to assist the iron absorption in these 'plant' sources of iron yes/No
Calcium checker
• I eat at least 3 serves of dairy food or soy milk alternative each day (1 serve = 200 ml milk or fortified soy milk; 1 slice (30 g) hard cheese; 200 g yoghurt) yes/No
Fluids
• I drink fluids regularly before, during and after exercise yes/No
Alcohol
• When I drink alcohol, I would mostly drink no more than is recommended for the safe drink driving limit (Circle yes if you don't drink alcohol) yes/No
2. Score 1 point for every 'yes' answer
Scoring scale
18-20 Excellent
15-17 Room for improvement
12-14 Just made it
0-12 Poor

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