Real Food Quiz

I can accurately identify the difference between unprocessed/minimally processed foods and an ultra-processed food.

I read the food label very carefully on every packaged product I purchase.

I avoid all foods with artificial flavors, natural flavors, food dyes, and excitotoxins such as MSG, aspartate, carrageenan, corn syrup, flavorings, and maltodextrin).

I avoid processed meats (jerky, canned meat, smoked, or cured fish) with sodium nitrate.

I am confident that I eat fewer than 10 grams of added refined sugar per day (This does not include fruit sugars or other naturally occurring sugars in their whole food form).

I am confident that I have consumed no high fructose corn syrup in the last month.

I eat at restaurants, eat fast food, or get takeout for fewer than three meals per week.

I am certain that I eat enough calories every day based on my basil metabolic rate and energy expenditure (activity level).

I am certain that I eat at least 30 grams of fiber per day.

I am certain that I eat at least 100 grams of protein per day.

I am certain that I eat at least thirty different plant foods per week between fruits, vegetables, herbs, nuts, seeds, and legumes).

I prepare the majority of my meals at home.

I eat at least one unsweetened probiotic food every day (such as unsweetened yogurt, sauerkraut, natto, tempeh, kimchi, or miso).

If I eat outside of the house, I ask about what oils are used and avoid foods with refined seed oils (such as canola, rapeseed, sunflower, soybean, hydrogenated, and corn oil).

I do not eat foods made of white flour (such as flour tortillas, white bread, hamburger buns, pastries, doughnuts, cookies, and most crackers).

I do not drink sodas of any kind (sweetened or diet).

I don’t crave sugar excessively.

When they’re offered to me it’s easy for me to say no to foods with ultra-processed grains like bread, crackers, cookies, cakes, pastries, and doughnuts.

When they’re offered to me it’s easy for me to decline eating desserts with added sugars.

It’s easy for me to avoid and decline refined liquid sugars like soda, sweet tea, lemonade, fruit juices, and sweetened coffee.

I drink coffee or tea without any natural or artificial sweeteners.

I do not eat artificial sweeteners like aspartame, saccharin, erythritol, xylitol, neotame, Equal, or sucralose.

I can go more than four hours without eating during the day and feel fine without excess hunger and cravings.

I buy mostly organic foods.

I avoid farm-raised fish and eat mostly wild-caught fish.

I eat mostly organic pasture-raised grass-fed meat and eggs

I buy organic milk and cheese originating from pasture-raised grass-fed cows.