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Nutrition & Diet Quiz

Q: How many calories are there in one gram of fat?

9 calories — Fat is the most energy-dense macronutrient at 9 calories per gram, compared to 4 calories per gram for both protein and carbohydrates.

Q: Which of the following is a source of omega-3 fatty acids recommended by the NHS?

Oily fish such as salmon or mackerel — The NHS recommends eating at least two portions of fish per week, one of which should be an oily fish like salmon, mackerel or sardines, as these are rich in omega-3 fatty acids.

Q: What percentage of your plate should be made up of fruit and vegetables according to the UK's Eatwell Guide?

More than a third — The UK Eatwell Guide recommends that fruit and vegetables make up more than a third of your daily diet, in line with the well-known five-a-day guidance.

Q: Which vitamin does the UK government advise most people to supplement during autumn and winter?

Vitamin D — Public Health England advises that everyone in the UK consider taking a daily 10 microgram vitamin D supplement from October to March because sunlight — the body's primary source — is insufficient during those months.

Q: How much free sugar should adults limit themselves to per day, according to NHS guidelines?

No more than 30g — The NHS recommends that adults consume no more than 30g of free sugars per day, roughly equivalent to seven sugar cubes.

Q: Which macronutrient is primarily responsible for repairing and building muscle tissue?

Protein — Protein provides the amino acid building blocks the body uses to repair damaged muscle fibres and synthesise new muscle tissue after exercise.

Q: What is the recommended daily fibre intake for adults in the UK?

30g — UK dietary guidelines recommend adults consume 30g of fibre per day, yet the average adult in the UK currently eats only around 18g.

Q: Quinoa is often called a 'complete protein'. What does this mean?

It contains all nine essential amino acids — A complete protein contains all nine essential amino acids that the human body cannot manufacture itself; quinoa is one of the few plant foods that qualifies, making it popular among vegetarians and vegans.

Q: Which of the following has the highest glycaemic index (GI)?

White baguette — White baguette has one of the highest GI scores of common foods (around 95), meaning it causes a rapid spike in blood glucose compared to oats, brown rice or lentils.

Q: True or false — eating fat makes you fat, so a low-fat diet is always healthier?

False — excess calories from any source cause weight gain — Weight gain is driven by a sustained calorie surplus regardless of the source; healthy unsaturated fats are an essential part of a balanced diet, and many low-fat products compensate with added sugar.

Macros, superfoods and healthy eating myths — how much do you really know?

12 questions · ~6 mins ·

Question 1 of 12

1. How many calories are there in one gram of fat?

2. Which of the following is a source of omega-3 fatty acids recommended by the NHS?

3. What percentage of your plate should be made up of fruit and vegetables according to the UK's Eatwell Guide?

4. Which vitamin does the UK government advise most people to supplement during autumn and winter?

5. How much free sugar should adults limit themselves to per day, according to NHS guidelines?

6. Which macronutrient is primarily responsible for repairing and building muscle tissue?

7. What is the recommended daily fibre intake for adults in the UK?

8. Quinoa is often called a 'complete protein'. What does this mean?

9. Which of the following has the highest glycaemic index (GI)?

10. True or false — eating fat makes you fat, so a low-fat diet is always healthier?

11. How much water do UK health guidelines suggest adults should aim to drink each day?

12. Which of these 'superfoods' is native to the UK and nutritionally comparable to imported alternatives?

Nutrition & Diet Quiz

Great effort!