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Nutrition

Eating well is living well. This assessment evaluates your eating habits to make you more aware of your dietary choices.

What Will I Get

You earn 500 points for completing the assessment. You can do this assessment twice a year, with six months apart, and earn a total of 1,000 points each membership year.


Disclaimer

The assessment is only suitable for persons 16 years and older. This is because the feedback of this assessment is based on research done in a specific population group.

This is for general information only. Information obtained by us is not exhaustive and does not cover all diseases, ailments, physical conditions or their treatment. The results of each of these assessments or tools cannot replace any advice from a doctor or other health professionals. Nothing contained herein is intended to be instructional for medical diagnosis or treatment. You should obtain professional advice from a medical practitioner, pharmacist, dentist, nutritionist or other appropriate health professionals in relation to your own personal circumstances or in relation to the diagnosis or treatment of any medical condition. You should not discontinue any treatment you may be receiving or disregard medical advice on the basis of information reflected on this site without first consulting your healthcare provider. Medicines you use for your physical or mental health may also affect the results of your assessments or tools. You should also seek professional advice immediately should any symptoms you may be experiencing persist. If necessary, you should regularly consult with such a professional. We do not provide any medical advice or treatment. For further information, please see our Terms and Conditions.

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Nutrition
Previous Question

Question 1 of 7

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Your Diet

Fruits and vegetables

Servings per day

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Wholegrains

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Consume low-fat dairy
Eat lean meat
Cook with salt
Eat salty food
Eat fatty food

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Cook with fat
Consume sugary hot drinks

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Consume sugary cold drinks

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Question 2 of 7

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Your Eating Habits

In an average week, how often do you have…?

Breakfast
Lunch
Dinner

Question 3 of 7

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Snacks

Do you snack between meals? If yes, when?

I usually snack in the

Question 4 of 7

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Junk Food

How many times a week do you eat junk food?

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Question 5 of 7

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Servings

Fruits i

One serving size =
2 pieces of small-sized fruits (e.g. plum, kiwifruit)
1 piece of medium-sized fruit (e.g. orange, apple, papaya)
½ piece of large-sized fruit (e.g. banana, grapefruit, star fruit)
½ bowl of fruit cuts (e.g. watermelon, cantaloupe, honeydew melon)
½ bowl of mini-sized of fruits (e.g. grapes, lychees, cherries, strawberries)
¼ bowl of dried fruits without added sugar or salt (e.g. raisin, prune)
¾ cup of pure fruit juices without added sugar (e.g. fresh orange juice with pulp)
Remark:
1 cup = 240 ml
1 bowl = 250-300 ml

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Vegetables & legumes i

One serving size =
1 bowl of raw leafy vegetables (e.g. lettuce, purple cabbage)
½ bowl of cooked vegetables, sprouts, gourds or mushrooms (e.g. Chinese flowering cabbage (choy sum), Chinese kale (kai lan), spinach, broccoli, pok choy, snow peas, eggplant, carrot)
¾ cup of fresh vegetable juice without added sugar (e.g. fresh tomato juice with pulp)
½ bowl of cooked beans (e.g. black eye peas, red kidney beans)
1 ½ glass unsweetened soybean milk,
1 ½ cups green/ mung bean,
2 pieces tempeh/ taufu
1 medium tomato
Remark: 1 cup = 240 ml
1 bowl = 250-300 ml

Servings per day

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Wholegrains i

One serving size =
1 slice 100% wholegrain bread
½ cup oatmeal (cooked)
½ cup wholegrain or high fibre cereal (including muesli, branflakes, oats, barley, millet, whole corn)
3 wholegrain crackers
6 cream crackers
½ cup cooked brown rice or whole wheat pasta or 1/2 cup cooked noodles, bihun, kuey teow, spaghetti

Servings per day

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Milk & yogurt i

One serving = 1 cup milk or calcium fortified soy milk or ¾ cup yoghurt, 40 grams of cheese, 2 or 3 tablespoon evaporated milk, 4 tablespoon powdered milk

Servings per day

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Sugary beverages i

Non-diet soft drink (for example Coke, Fanta, Sprite), and/or sweetened drinks (e.g. bubble/boba tea, teh tarik, bandung, sirap limau, barley drink, sweetened herbal tea, sweetened bottled drinks, fruits juices or cordials)
1 can of soft drink = 375ml

Servings per day

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Question 6 of 7

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Servings

How many times a week do you eat the following food?

Red Meat i

One Serving: 1 palm size chicken breast, steak or lamb

Frequency

Processed foods i

Processed foods such as instant noodles, salted nuts, pre-packaged seasonings, salted fish, ikan bills, prawn crackers, pappadam, kerepek, salted vegetables, salted eggs, century eggs, salted taufu, tauchu etc.

Frequency

Omega-3-rich fish i

Such as sardines, salmon, tuna, cod, yellow croaker, golden thread, sea bass, trout and/or mackerel 

Frequency

Butter, ghee, lard, margarine, or coconut oil

Frequency

Health oils, nuts/nut butters, or margarine

Frequency

Sunflower oil or margarine, peanut or grape seed oils, salad dressing, or mayonnaise (not fat-free)

Frequency

Add salt to food

Frequency

Sugary foods i

Cakes, egg tarts, pineapple buns, cocktail bun, coconut cream bun, sweet, egg rolls, biscuits, Chinese desserts (e.g. red bean soup, sesame sweet soup), biscuits, ice cream, pastries, kuih-muih, doughnuts, muffins, and chocolate

Frequency

Question 7 of 7

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Your Diet

What statement best describes how you feel about your diet?

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Your assessment has been submitted. We are processing your assessment result now.
Your earned AIA Vitality Points, if any, will be displayed in the Points Statement once your assessment result has been verified.
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