MultiCare Health System

Eating Smart Quiz

The American Cancer Society created the “Eating Smart Quiz” to help you take a realistic look at the food you eat. Don’t kid yourself; be honest. If you are not sure what you consume in a day, keep a list of everything you eat for four days before you take the test. If you never eat meat, poultry, or fish, give yourself two points for each meat category. Use a pencil so that you can erase your answers and take the test again every three months.

American Cancer Society “Eating Smart” Quiz

Oils and fats: butter, margarine, shortening, lard, mayonnaise, oil, sour cream, and salad dressing
I always add these to foods in cooking
and/or at the table ............................................0
I occasionally add these to foods in
cooking and/or at the table ..............................1
I rarely add these to foods in cooking
and/or at the table ............................................2

I eat fried food 3 or more times a week ............0
I eat fried food 1–2 times a week .....................1
I rarely eat fried food ........................................2

Dairy: milk, ice cream, yogurt, cheese, sherbet
I drink whole milk ...........................................0
I drink 1–2% fat milk .......................................1
I seldom eat frozen desserts or ice cream .........2
I eat ice cream almost every day ......................0
Instead of ice cream, I eat ice milk,
low-fat frozen yogurt, and sherbet ...................1
I eat only fruit ices and seldom
eat frozen dairy dessert .....................................2
I eat mostly high-fat cheese
(jack, cheddar, Colby, Swiss, cream) ...............0
I eat both low and high-fat cheeses .................1
I eat mostly low-fat cheeses
(pot, 2% cottage, skim milk, mozzarella) ........2

Snacks: potato/corn chips, nuts, buttered popcorn, candy
I eat these every day .........................................0
I eat some occasionally ....................................1
I seldom or never eat these snacks ...................2

Baked goods: pies, cakes, cookies, sweet rolls, donuts
I eat them 5 or more times a week ...................0
I eat them 2–4 times a week ............................1
I seldom eat baked goods or eat only
low-fat baked goods..........................................2

Poultry and fish: chicken, hens, duck, fish, shellfish
I rarely eat these foods .....................................0
I eat them 1–2 times a week ............................1
I eat them 3 or more times a week ...................2

Low-fat meats: extra lean hamburger, round steak, pork loin roast, tenderloin, chuck roast
I rarely eat these foods .....................................0
I eat these foods occasionally ...........................1
I eat mostly fat-trimmed red meats. .................2

High-fat meats: luncheon meats, bacon, hot dogs, sausage, steak, regular and lean ground beef
I eat these foods every day ...............................0
I eat these foods occasionally ...........................1
I rarely eat these foods .....................................2

Cured and smoked meat and fish: luncheon meats, hot dogs, ham, and other smoked or pickled meats and fish
I eat these foods 4 or more times a week .........0
I eat some 1–3 times a week ............................1
I seldom eat these foods ...................................2

Alcohol: beer, wine, hard liquor
I drink more than 2 oz. daily ............................0
I drink alcohol every week but not daily .........1
I occasionally or never drink alcohol ..............2

Personal weight
I am more than 20 pounds over
my ideal weight ................................................0
I am 10–20 pounds over my ideal weight ........1
I am within 10 pounds of my ideal weight ......2

Legumes: kidney, navy, lima, pinto, garbanzo beans, lentils
I eat legumes less than once a week .................0
I eat these foods 1–2 times a week ...................1
I eat them 3 or more times a week ...................2

Whole grains and cereals: whole grain breads, brown rice, pasta, whole grain cereals
I seldom eat them .............................................0
I eat them 3–5 times a week ............................1
I eat them 1–2 times a day ...............................2

Vitamin c-rich fruits and vegetables: citrus fruits, juices, green peppers, strawberries, tomatoes
I seldom eat them .............................................0
I eat them 3–5 times a week ............................1
I eat them daily ................................................2

Dark green and deep yellow fruits and vegetables: broccoli, greens, carrots, peaches
I seldom eat them .............................................0
I eat them 3–5 times a week ............................1
I eat them daily ................................................2

Vegetables of the cabbage family: broccoli, cabbage, Brussels sprouts, cauliflower
I seldom eat them .............................................0
I eat them 3–5 times a week ............................1
I eat them daily ................................................2

Scoring Yourself

Add the numbers to get your total score.

1–12 Points: Warning signal
Your diet is too high in fat and too low in fiber-rich foods. It would be wise to assess your eating habits to see where you could make improvements.

13–17 Points: Not bad!
You’re partway there. You still have a way to go, however.

18–36 Points: Good for you!
You’re eating smart. You should feel good about yourself. You have been careful to limit your fats and eat a varied diet. Keep up the good habits and continue to look for ways to improve.