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Health Quiz: Are you calorie smart?

With the festive season round the bend, take a quiz to find out if you should pick roast turkey or grilled chicken, and if that morning-after banana smoothie is actually healthy

1. You’re hosting a Christmas lunch at home but want to keep your waistline in check because you have three other parties to attend. Which of these will you pick?
a) Turkey Roast
b) Chicken Pot Pie
c) Grilled Chicken

2. You wish to eat a light dinner and have cooked dal and vegetable curry. For a healthy accompaniment, you’ll choose...
a) 1 cup of rice
b) 2 slices of bread
c) 1 phulka roti

Also read: How to tackle a buffet

3. According to dietary guidelines, on a daily basis, what percentage of your calories should come from saturated fats?
a) 10%
b) 20%
c) 30%

4. You are eager to have a salad but you’re diabetic. Which of these veggies will you avoid?
a) Cucumber
b) Tomato
c) Carrot

5. After an intensive 45-minute cardio workout, you are low on energy and need to grab a snack. Which of these will it be?
a) Wholewheat pesto pasta
b) Sprout salad
c) Chicken nuggets

6. On an average, how many calories should you consume in a day?
a) Less than 800
b) 1,500 to 2,000
c) 2,000 to 3,000

7. You feel like calling for a sandwich at a swish café. The waiter asks you to choose your bread. Which one will it be?
a) Bagel
b) Panini
c) Whole Wheat pita

8. If you want to lose those extra kilos without trying fancy methods, which area will you focus on?
a) Legs
b) Chest
c) Back

9. Post a festive binge, you wake up craving for a fruit smoothie. What’s your pick?
a) Strawberry
b) Banana
c) Kiwi

10. You’re a vegetarian and you require a substitute for fish to add Omega-3 to your diet. Every day, you will have one teaspoon of...
a) Chia seeds
b) Flax seeds
c) Pumpkin seeds

Know your calorie counts

>> Spinach, celery, amaranth, white radish, ridge gourd, snake gourd, musk melon and ripe tomato are considered low-calorie vegetables and fruits (100 gm provide approx 20 kcal).

>>
 Curry leaves, colocasia leaves, yam, jackfruit, lotus stem, water chestnuts, apricots, avocado, dates and raisins are considered high-calorie vegetables and fruits (100 gm provide more than 100 kcal).

>>
 50 gm of egg provides 85 kcal, 7 gm protein and 7 gm fat.

>> A fish preparation provides about 200 kcal, while a mutton or chicken preparation provides 250 kcal.

— Information courtesy: Khushboo Sahijwani

Answers
1. c) Grilled Chicken
2. c) 1 phulka roti gives 80 kcal, while 1 cup rice and 2 slices of bread provide 170 kcal
3. a) 10%
4. c) Carrot (it has high glycemic index)
5. b) Sprout salad
6. b) 1,500 to 2,000
7. c) Whole Wheat Pita
8. a) Leg workout
9. c) Kiwi (100 gm equals 50kcal)
10. b) Flax seeds

What your scores say
0-4: Santa’s definitely not going to be happy with you. If you want to fit into that LBD on New Year’s eve, it’s time to look into your plate and ditch that burger for a healthier soup.

4-7: While you know the good from the bad, you’re a tad lazy when it comes to eating right. Maybe,
you should pay a little more attention to your meal plans.

7-10: The calorie-smart award goes to you and it wouldn’t hurt indulging yourself, once in a while.

Inputs by nutritionist and dietitian Prachi Sanghavi (co-founder, My Dietist app), nutritionist Khushboo Sahijwani, and clinical nutritionist consultant Kanchan Patwardhan

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