Eating at least five serves of vegies and two serves of fruit a day is a great start, but there’s more to good health than eating fresh foods.

Test your knowledge on all things good for you with this quick quiz – it’ll tell you more than you think. Can you get five out of five?

1. On average Australians eat about 20g of fibre a day. That’s the ideal amount for good health.
A.     True.
B.     False.

2. What’s the impact on your health of carrying excess weight around your tummy?
A.     Developing type 2 diabetes.
B.     Increasing your risk of cardiovascular disease.
C.     Impaired lung function.
D.    All of the above.

3. How much salt is it healthy to consume in a day?
A.     700mg to 1400mg.
B.     1600mg to 2300mg.
C.     2700mg to 3400mg.
D.    3700mg to 4400mg.

4. What’s the maximum amount of television your children should watch a day if you want them to lead a healthy lifestyle?
A.     Up to two hours.
B.     Up to four hours.
C.     As much as they like.
D.    None at all.

5. It’s just not possible for people to order healthy food from fast-food restaurants, food courts or bistros.
A.     True.
B.     False.

ANSWERS

1. B. Most Aussies need to increase their intake of fibre, as the recommended amount is at least 30g each day. Fibre keeps our digestive system healthy and reduces the risk of constipation, haemorrhoids and bowel cancer, plus it aids heart health and lowers cholesterol. The Dietitians Association Of Australia suggests we eat soluble fibre (fruit, vegetables, dried beans, lentils and oats) and insoluble fibre (high-fibre breads and cereals, the skin of fruit and vegies, nuts and seeds).

2. D. A lot has been reported about the ill effects that excess fat around our internal organs may cause – including a higher risk of chronic disease such as some cancers, heart disease and type 2 diabetes. If you feel out of breath, it may be a sign you have too much weight around your middle, a study by the French National Institute For Health And Medical Research has found.

3. B. We need a small amount of salt in our diet for good health, but too many of us overdo it. An excessive intake of salt has been linked to high blood pressure, kidney problems and stroke. We get most of the salt we need from fresh food. Keep your sodium intake to no more than 2300mg per day, and preferably about 1600mg – that’s about one teaspoon of table salt.

4. A. Childhood obesity is a real concern. One way parents can manage their children’s weight is by encouraging them to be active. Experts suggest two hours or less of TV and computer games a day is about the right amount.

5. B. Takeaway foods can be enjoyed on occasion. Just don’t eat them every day, and go for small portions and low-fat and low-salt options where possible. Healthier choices could be plain hamburgers with lots of salad, without bacon, fried onion or egg; gourmet-style pizzas with vegie toppings and herbs; sandwiches with lean meats and salad; grilled fish; and sushi. Reduced-fat versions of items would also generally be better options, and grilled food is healthier than fried, the Dietitians Association Of Australia suggests.