Nutrition Quiz

Quiz Intro

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1. How much water do you drink throughout the day?*

A) I drink at least half of my body weight (lb.) in ounces each day

B) I drink between 4 to 6 glasses of water each day

C) I drink fewer than 4 glasses of water each day

2. How many servings of fruits and vegetables do you eat on average each day?*

A) 6-10

B) 3-6

C) 0-3

3. Where do you get most of your dietary protein from?*

A) Lean animal protein, fatty fish, and plant sources

B) Plant sources & fatty fish

C) Plant sources only

4. How many meals do you eat each day?*

A) 3-4

B) 2-3

C) 1-2

5. How often do you experience muscle cramps and/or excessive muscle pain after exercise?*

A) Rarely or never

B) Occasionally, but it goes away within a short period of time

C) Often, I experience long-lasting muscle cramping/pain after exercise

6. Do you bruise easily?*

A) Rarely or never

B) Occasionally

C) Often, I find bruises on my body regularly and do not know where they came from e

7. How well do you tolerate dietary changes (e.g., switching from carbs to fats or proteins) or periods of fasting?*

A) I adapt easily to diet changes

B) It takes me time to adjust

C) I feel fatigued or unwell during transitions

8. How often do you experience fatigue or sluggishness after meals?*

A) Rarely or never

B) Occasionally, but I recover quickly

C) Frequently, especially after eating carbs

9. How often do you snack?*

A) Never, I eat 3 meals each day without snacks in between

B) 1 or 2 small snacks each day

C) 3 or more small snacks each day

10. How often do you crave sweets or other carbohydrates?*

A) Rarely or never

B) Occasionally, once or twice a week

C) Frequently, especially after meals

11. Do you feel lightheaded, dizzy, or irritable if you skip a meal?*

A) Rarely or never

B) Sometimes, but it’s manageable

C) Frequently, I feel shaky or weak

12. How often does eating a meal relieve fatigue?*

A) Rarely or never

B) Occasionally, but it’s manageable

C) Frequently

13. How often do you have a difficult time going to sleep?*

A) Rarely, I fall asleep quickly

B) Occasionally, I fall asleep within 15 minutes of laying down

C) Frequently, I lay in bed for 30 minutes or more and can’t fall asleep

14. How often do you feel both exhausted and unable to relax at the same time?*

A) Rarely

B) Occasionally, once a week or less

C) Frequently, daily

15. Do you often feel tired or burnt out, especially in the afternoon?*

A) Rarely or never

B) Occasionally, I have a dip in energy after lunch

C) Frequently, I feel exhausted and unmotivated

16. How often do you crave salt?*

A) Rarely or never

B) Occasionally, once a week or less

C) Frequently, I salt my food liberally or crave salt daily

17. How often do you wake up during the night?*

A) Rarely or never

B) Occasionally, especially if I had liquids within 2 hours of going to bed

C) Frequently/nightly, regardless of liquid consumption

18. Do you experience frequent acid reflux, heartburn, or upper abdominal discomfort?*

A) Rarely or never

B) Occasionally, after large meals

C) Frequently, even with small meals

19. Do you experience bloating shortly after a meal?*

A) Rarely or never

B) Occasionally, after large meals or with specific foods

C) Frequently, every time I eat

20. Do you feel the need to burp often after eating?*

A) Rarely or never

B) Occasionally, after large meals

C) Frequently, even with small meals

21. How often do you experience bloating, gas, or irregular bowel movements?*

A) Rarely, my digestion is regular

B) Occasionally, after certain foods

C) Frequently, it’s a constant issue

22. Do you experience a strong reaction to alcohol, fatty foods, or processed foods?*

A) Rarely, I can tolerate them well

B) Occasionally, but mild discomfort

C) Frequently, I avoid them because they make me feel unwell

23. Do you experience floating or greasy stool?*

A) Never

B) Rarely, less than once per month

C) Frequently, weekly or daily

24. Do you often feel sensitive to smells (e.g., cleaning products, perfumes, chemicals)?*

A) Rarely or never

B) Occasionally, mild sensitivity

C) Frequently, I’m very sensitive to smells

25. Do you experience chronic joint pain or headaches?*

A) Rarely or never

B) Occasionally, 1-3 times per month

C) Frequently, more than 3 times per month or daily

26. How often do you get sick or feel like your immune system is struggling to fight off infections?*

A) Rarely, I hardly ever get sick

B) Occasionally, but I recover quickly

C) Frequently, I’m often fighting off illness

27. Do you have eczema or other skin barrier disorders (e.g. acne, rosacea)?*

A) No

B) Yes, mild eczema or other skin barrier disorder

C) Yes, moderate to severe eczema or other skin barrier disorder

28. Do you experience recurring yeast infections, athlete’s foot, or other fungal issues?*

A) Rarely or never

B) Occasionally, but I manage it

C) Frequently, they keep coming back

29. How often do you experience intense cravings for sugar or other carbohydrates?*

A) Rarely or never

B) Occasionally, once a week or so

C) Frequently, daily

30. Do you regularly feel unusually cold, especially in your hands or feet?*

A) Rarely, I handle cold well

B) Occasionally, I notice it

C) Frequently, I’m very sensitive to cold

31. Are you tired all the time or feel that you have low energy?*

A) Rarely, feel energized on most days

B) Occasionally, I notice it a couple of days per week

C) Frequently, I’m tired or have low energy every day

32. Do you have difficulty losing weight?*

A) No

B) Occasionally, I notice it

C) Frequently, I have difficulty shedding excess weight or I gain weight easily

33. Do you have very dry skin combined with hair loss and/or brittle nails?*

A) No

B) Occasionally, I notice it

C) Frequently, my skin is dry despite using moisturizers, my hair is thinning and/or my nails are brittle

34. Do you often feel unmotivated, tired, or find it hard to enjoy things you used to love?*

A) Rarely, I feel happy and motivated

B) Occasionally, I have dips in motivation

C) Frequently, I struggle with motivation and joy

35. How often do you feel sad, depressed, or find it difficult to stay positive?*

A) Rarely, I feel generally happy

B) Occasionally, but I can manage

C) Frequently, I feel down most days

36. Do you feel anxious, tense, or find it difficult to relax, even in calm situations?*

A) Rarely, I can relax easily

B) Occasionally, I feel tense

C) Frequently, I struggle to relax

37. (For Men) Do you experience low energy, libido, or difficulty building muscle?

A) Rarely, I feel strong and energetic

B) Occasionally, but it’s not significant

C) Frequently, I’ve noticed significant change

38. (For Women) Do you experience irregular or painful periods, PMS, mood swings or hot flashes?

A) Rarely or never

B) Occasionally, but I manage it

C) Frequently, I have severe symptoms

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