Assess Yourself for Optimal Health

Published:  03/20/2016

Does your exercise program and diet contain the components for optimal health? Take this quiz then see the answers and explanations below to see how well you did.

If you don't know some of the answers, your doctor or Maria can help you find out. Any positive progress on these proven measures will lead to better health outcomes. The payoff is that with even modest improvements in health, the benefit of a longer, healthier life free of disease is real.

For personal specific action steps to improve these measures contact Maria Faires, RD

Are you getting the recommended amount and type of exercise for optimal health benefits?

How many of these components of a healthy diet consistent with current American Heart Association guidelines do you have? For the most accurate results, log all food and beverage intake in an online food journal like My Fitness Pal and then answer the questions.

Do you have ideal cardiovascular health?

The American Heart Association estimates that only 5% of Americans meet criteria for ideal cardiovascular health. Ideal cardiovascular health for adults is defined by the presence of these seven health measures. Take this quiz and see how many you have.

ANSWERS AND EXPLANATIONS

Q: How many minutes of moderate or vigorous intensity aerobic exercise do you get per week?

A: For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.

For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate intensity, or 150 minutes a week of vigorous intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount.

Moderate Intensity Exercise

A moderate level of activity noticeably increases your heart rate and breathing rate. You may sweat, but you are still able to carry on a conversation. You can talk, but you can't sing.

Kinds of Moderate Intensity Exercise:

Ballroom and line dancing

Biking on level ground or with few hills

Canoeing

General gardening (raking, trimming shrubs)

Sports where you catch and throw (baseball, softball, volleyball)

Tennis (doubles)

Using hand cyclers also called ergometers

Walking briskly -- walking at more than 100 steps per minute on level terrain

Water aerobics

Easy jogging

Slow swimming

Vigorous Intensity Exercise

A vigorous level of activity noticeably increases your heart rate and breathing rate. You sweat. You can only say a few words without stopping to catch your breath.

Kinds of Vigorous Intensity Exercise:

Aerobic dance

Basketball

Q: How many calories of sugar-sweetened beverages do you consume per week?

A: No more than 450 calories-worth a week. High consumption of beverages with added sugars has been associated with consumption of greater calories and weight gain. People tend not to compensate as well for calories consumed in liquid form when compared to calories consumed as solid foods. Because calories consumed as beverages may not be as satiating, we tend to over consume beverages.

Q: How many servings of nuts, legumes and seeds do you eat per week?

A: At least 4 servings a week. Meat and dairy are filled with saturated fats. Vegetarianism may not be right for everyone, but increasing non-animal based products in the diet does have its benefits. For those wanting to make a few healthy changes, legumes, nuts and seeds will be good choices in place of the meat and diary that is the usual source of most peoples' protein.

Q: What percentage of your total calorie intake is from saturated fat?

A: Less than 7% of total calorie intake. Reducing saturated fat is the foundation of a heart healthy diet. A diet high in saturated fat is known to raise blood cholesterol and your risk of developing heart disease.

Animal foods are generally high in saturated fats.  Meat, milk, eggs, cheese, and butter. Plant foods are generally low in total fat, making them low in saturated fat. Some plant foods, like nuts, seeds, avocado and coconut, are higher in total fat. Although these plant foods have some saturated fat, they are higher in the healthier, unsaturated fat.

Diet Goal for Saturated Fat per Day

• If you need 1,600 calories per day, that means 13 grams of saturated fat or less per day
• If you need 2,000 calories per day, that means 15 grams of saturated fat or less per day
• If you need 2,500 calories per day, that means 20 grams of saturated fat or less per day

Here is the saturated fat content of some common foods:

• McDonald's Quarter Pounder Hamburger -  14 grams
• Cheese (such as cheddar or American), 1 ounce - 4-6 grams
• Butter, 1 tablespoon - 7 grams
• 1 large egg - 2 grams
• Ribeye Steak, 6 oz - 4 grams
• Coconut Milk, 1 tablespoon - 3 grams
• Olive Oil, 1 tablespoon - 2 grams

Q: How many servings of processed meats do you eat a week?

A: No more than 2 servings a week. Eating processed red meat -- such as hot dogs, bacon, sausage, and cold cuts -- is linked to increased risks of heart disease, cancer and diabetes.

And processed meats contained, on average, about four times more sodium and 50% more nitrate preservatives than unprocessed meats.