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FEMALE CHART
MALE CHART
DIET
CALORIES
SPICY CHICKEN
CHINESE CHICKEN
MEATBALLS
LOW FAT SAUSAGES
CORNED BEEF QUICHE
SHEPHERDS PIE
SPAGHETTI BOLOGNESE
MINCE MEAT RECIPE
TUNA QUICHE
FISH DISH
PRAWN PATE
SEAFOOD RECIPE
CITRUS SPINACH SALAD
CORN SALAD
COTTAGE LOAF
SLIMMING TIPS
EXERCISING
SAFE BACK EXERCISES
BACK EXERCISES
BACK PAIN
STRETCHING EXERCISES
PAIN RELIEF
CHIROPRACTIC
ALEXANDER TECHNIQUE
OSTEOPATHY
YOGA
MASSAGE
ACUPUNCTURE
REFLEXOLOGY
TESTS FOR BACK PAIN
SUPPLEMENTS
HELPFUL SUPPLEMENTS
MY EXERCISE PROGRAMME
INFORMATIVE WEB SITES
USEFUL ADDRESSES IN UK
QUIZ
LPs QUESTIONAIRRE
NUTRITIONAL QUIZ
CLOTHES and SHOES
2002 WEIGHT LOSS RESOLUTIONS
DIET AND FITNESS RULES
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| QUIZ |
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| ARE YOU GETTING ENOUGH ? |
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| Are you getting the right nutrition ? 1. a) Do you eat less than 1 portion of liver/yellow or green vegetables/oily fish per day Y / N b) Do you have less than 1 portion of dairy products per day Y / N 2. a) Do you eat less than 1 portion of pasta/rice/cereals/bread per day Y / N b) Do you have less than two portions of meat/liver/eggs per day Y / N c) Are your main meals often eaten out in restaurants Y / N 3. a) Do you have less than 2-3 portions of fruit per day Y / N b) Do you eat less than 2-3 portions of cooked or raw vegetables per day Y / N c) Are your main meals often in canteens/restaurants Y / N d) Do you smoke Y / N 4. a) Do you avoid using butter / butter substitutes Y / N b) Do you have less than 1 portion of breakfast cereal/eggs/oily fish per day Y / N c) Do you spend only a little time outside in the sunlight Y / N 5. a) Do you eat less than two slices of bread per day Y / N b) Do you eat less than 1 portion of red meat/liver/nuts/lentils/dried fruit/eggs per day Y / N c) Is your intake of fresh fruit and vegetalbes/fruit juice low, (3 portions per day) Y / N 6. a) Do you have less than 2 portions of dairy produce/oily fish per day Y / N b) Do you eat bread or green leafy vegetables only occasionally Y / N c) Have you answered yes to more than one question in 5 Y / N 7. a) Do you eat meat/liver/cereals very infrequently Y / N b) Do you try to eat a lot of fibre, e.g. always choose wholemeal varities of bread, pasta, rice Y / N NOW SEE HOW YOU DID ! 1. If you answered yes to either a) or b) you may be short of vitamin A. This risk is increased if you answered yes to both questions. WHAT YOU CAN DO - Increase your intake of dairy products (use low fat). Vitamin A is needed to maintain healthy skin and it helps vision in dim light. 2. If you answered yes to a), b) or c) you may be short of some of the group 12 B vitamins. The risk is increased if you answered yes to two or more of these. WHAT YOU CAN DO - Increase your intake of fortified breakfast cereals, wholemeal products, and dairy products. Vitamin B groups is easily destroyed by cooking . B vitamins are important for the release of energy from food, overall well-being and maintaining healthy skin and hair. 3. If you answered yes to a), b), c) or d) you may be short of Vitamin C. This risk is increased if you answered yes to two or more of these. WHAT YOU CAN DO - Increase your intake of fresh fruit, tomatoes and fresh vegetables. Try to eat as much freshly prepared food as possible. Vitamin C is required for healthy skin and teeth and for building up resistance to infection. It also aids the absorption of iron. 4. If you answered yes to a), b) or c) you may be short of vitamin D. The risk is increased if you answered yes to more than one of these. WHAT YOU CAN DO - The action of sunlight on the skin is the easiet way to boost your vitamin D intake. Failing this you should increase your intake of oily fish, eggs and butter. Vitamin D works with calcium and phosphorous to build and maintain strong bones. 5. If you answered yes to a), b) or c) you may be short of iron. This risk is increased if you answered yes to more than one of these. WHAT YOU CAN DO - Increase your levels of iron by boosting your intake of eggs, dried fruit, nuts or lentils and small portions of red meat, especially liver. Iron is a mineral and absorption increased by vitamin C intake so ensure you are eating plenty of the foods mentioned in 3. 6. If you answered yes to a), b) or c) you may be short of calcium. This risk is increased if you answered yes to more than one of these. WHAT YOU CAN DO - Increase your intake of reduced-fat milk, cheese , eggs also leafy vegetables, canned pilchards and sardines. Vegans and non-dairy eaters should eat plenty of pulses, nuts, dried fruit and cereals. Calcium in conjunction with phosphorous and vitamin D is needed to build strong bones and teeth. A good intake in early life is important as this is when calcium is laid down in the bones. 7. If you answered yes to either a) or b) you could be short of zinc. WHAT YOU CAN DO - Increase your levels of zinc by boosting your intake of beans, nuts, peas, small portions of meat and liver, seafood, particularly crabmeat and oysters. Zinc is important in maintaining healthy hair and skin and is essential for normal growth |
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