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Quizzes > Health & Medicine > Nutrition & Fitness

How Healthy Is Your Lifestyle? Take the Quiz!

Challenge Your Health IQ: Diet, Diabetes Risk & Exercise

Difficulty: Moderate
2-5mins
Learning OutcomesCheat Sheet
Paper art style healthy lifestyle quiz header with fruits veggies heart and dumbbell icons on dark blue background

Curious about your daily wellness habits? Take our free healthy lifestyle quiz to uncover your personalized wellness score - covering a balanced diet test, exercise benefits quiz, and diabetes risk quiz. Our health quiz gives instant insights on nutrition, activity, and risk factors, plus practical tips like swapping snacks for whole foods or fitting brisk walks into busy days. Whether you're a fitness fan or wellness beginner, you'll gain clear tips to nourish your body and mind. Start now - and explore our healthy living quiz or our health and wellness quiz to dive deeper into self-care!

What is the recommended minimum amount of moderate-intensity aerobic activity per week for adults?
60 minutes
300 minutes
75 minutes
150 minutes
Health authorities recommend at least 150 minutes of moderate-intensity aerobic activity per week to reduce risk of chronic disease and support overall health. Consistency at this level improves cardiovascular fitness and helps maintain a healthy weight. This guideline comes from the U.S. Centers for Disease Control and Prevention. CDC Guidelines
Which nutrient is the body's primary source of energy?
Fat
Carbohydrates
Protein
Vitamins
Carbohydrates are broken down into glucose, which cells use for energy. They provide the quickest and most readily available fuel, especially for the brain and muscles. A balanced diet includes complex carbohydrates for sustained energy release. NIH Nutrition
What does BMI stand for?
Basic Metabolic Index
Body Metabolism Indicator
Body Mass Index
Body Muscle Indicator
BMI stands for Body Mass Index, a calculation using height and weight to categorize underweight, healthy weight, overweight, and obesity. It's widely used for population-level assessments but has limitations for individual muscle mass differences. WHO on BMI
Which of the following is a common risk factor for type 2 diabetes?
Low body mass index
Family history
Non-smoker status
High physical activity
A family history of type 2 diabetes significantly increases an individual's risk due to genetic predisposition. Lifestyle factors also contribute but genetics play a primary role. Those with affected parents or siblings should monitor blood sugar regularly. American Diabetes Association
How many cups of water do most health guidelines recommend per day for an average adult?
2 - 3 cups
5 - 6 cups
15 - 20 cups
8 - 10 cups
Most guidelines suggest around 8 - 10 cups (?2 - 2.5 liters) of water daily for an average adult to maintain hydration. Requirements vary based on climate, activity level, and health status. Drinking adequate water supports digestion, temperature regulation, and overall function. Mayo Clinic
Which type of fat is considered heart-healthy?
Saturated fat
Trans fat
Cholesterol
Monounsaturated fat
Monounsaturated fats, found in olive oil, nuts, and avocados, help lower LDL cholesterol and maintain healthy HDL levels. They support cardiovascular health when used in place of saturated and trans fats. Dietary guidelines recommend including these fats in moderation. American Heart Association
What is the glycemic index used to measure?
Vitamin content
Impact on blood sugar levels
Fiber amount
Energy content of foods
The glycemic index (GI) ranks carbohydrate-containing foods by their impact on blood glucose levels. Low-GI foods cause slower, smaller rises, aiding blood sugar control. It's useful for diabetes management and overall metabolic health. Harvard T.H. Chan School of Public Health
Which vitamin is primarily synthesized when the skin is exposed to sunlight?
Vitamin D
Vitamin A
Vitamin C
Vitamin B12
Vitamin D is synthesized in the skin following exposure to UVB rays. It's crucial for bone health, immune function, and may have roles in mood regulation. Dietary sources are limited, making sun exposure an important contributor. NIH Office of Dietary Supplements
What is the recommended amount of sleep for most adults per night?
10 - 12 hours
5 - 6 hours
7 - 9 hours
4 - 5 hours
Sleep experts recommend 7 - 9 hours of sleep per night for adults to support cognitive function, metabolic health, and immune function. Chronic short sleep is linked to obesity, diabetes, and cardiovascular disease. Prioritizing adequate rest improves overall wellbeing. National Sleep Foundation
What effect does regular strength training have on metabolism?
Increases metabolism
Slows muscle growth
No effect
Decreases metabolism
Strength training builds lean muscle mass, which consumes more calories at rest than fat tissue, thus raising resting metabolic rate. This metabolic boost supports weight management and metabolic health. Guidelines recommend two or more days per week of muscle-strengthening activities. Mayo Clinic
Which hormone, produced by adipose tissue, plays a role in regulating appetite and metabolism?
Ghrelin
Insulin
Leptin
Glucagon
Leptin is secreted by fat cells and signals satiety to the hypothalamus, helping regulate energy balance and body weight. Leptin resistance is linked to obesity. Understanding its role informs research into metabolic disorders. NCBI PMC
What is the main benefit of dietary fiber in preventing diabetes?
Increases blood sugar spikes
Lowers HDL cholesterol
Increases LDL cholesterol
Promotes satiety and slows glucose absorption
Dietary fiber slows gastric emptying and carbohydrate absorption, reducing post-meal glucose spikes and insulin demand. It also promotes fullness, aiding weight control - a key factor in diabetes prevention. Soluble fiber is especially effective. Harvard T.H. Chan School of Public Health
High-sensitivity C-reactive protein (hs-CRP) levels are used to assess risk of what?
Osteoporosis
Diabetes
Kidney disease
Heart disease
hs-CRP is a marker of systemic inflammation and is predictive of cardiovascular events. Elevated hs-CRP levels correlate with higher risk of heart attack and stroke. It's used alongside lipid panels to refine risk assessments. American Heart Association
In terms of macronutrients, what is the Acceptable Macronutrient Distribution Range (AMDR) for carbohydrates?
70 - 80%
25 - 35%
45 - 65%
10 - 20%
The AMDR for carbohydrates is 45 - 65% of total daily calories to ensure sufficient energy while limiting disease risk. Staying within this range supports metabolic health and nutrient adequacy. Exceeding it may contribute to weight gain if overall calories are high. Institute of Medicine
Which exercise type is most effective for improving insulin sensitivity?
Balance training
Isometric holds
Stretching
Aerobic exercise
Aerobic activities like walking, cycling, and swimming increase glucose uptake by muscles and improve insulin sensitivity. Regular aerobic exercise reduces insulin resistance, a key factor in type 2 diabetes prevention. Combined training yields the best outcomes. Diabetes.org
Metabolic syndrome is diagnosed when a person has at least three of five risk factors. Which of the following is NOT one of those risk factors?
Elevated vitamin D levels
Elevated waist circumference
High triglycerides
Low HDL cholesterol
Metabolic syndrome risk factors include elevated waist circumference, high triglycerides, low HDL cholesterol, high blood pressure, and elevated fasting glucose. Vitamin D levels are not part of the diagnostic criteria. Recognizing these factors helps target interventions. CDC on Metabolic Syndrome
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Study Outcomes

  1. Assess Your Diabetes Risk -

    After completing the quiz, you'll be able to identify key risk factors for diabetes and understand how your daily habits influence them.

  2. Identify Balanced Diet Essentials -

    You'll learn which nutrients and food groups are crucial for a balanced diet and how to apply them to your meal planning.

  3. Analyze Exercise Benefits -

    Gain insight into the physical and mental advantages of different workout routines and determine which exercises suit your lifestyle.

  4. Recognize Healthy Lifestyle Habits -

    Discover the daily routines that promote overall wellness and see how small changes can boost your health score.

  5. Apply Personalized Wellness Tips -

    Receive tailored recommendations based on your answers and learn how to implement actionable steps for a healthier routine.

Cheat Sheet

  1. Evaluating Glycemic Control with A1C -

    The hemoglobin A1C test reflects average blood glucose over 2 - 3 months and helps spot long-term trends. You can estimate your average glucose (eAG) using the formula eAG (mg/dL) = 28.7 × A1C (%) − 46.7, a handy trick for a diabetes risk quiz (American Diabetes Association, 2021).

  2. Key Diabetes Risk Factors -

    The ADA highlights family history, age over 45, BMI above 25, sedentary lifestyle, hypertension and dyslipidemia as top risk flags. Remember the mnemonic "FAM-I-L-H" (Family, Age, Movement inactive, Lipids high, Hypertension) to ace any health quiz on risk.

  3. Building a Balanced Plate -

    USDA's MyPlate recommends filling half your plate with fruits and vegetables, one quarter with whole grains, and one quarter with lean protein. Try the "½-½-¼ isn't rare" rhyme to recall fruits/veggies (½), grains (¼), and protein (¼) for a balanced diet test.

  4. Applying the FITT Principle to Exercise -

    Structure workouts by Frequency, Intensity, Time, and Type to maximize benefits: e.g., 150 minutes of moderate cardio weekly plus two strength sessions (WHO, 2020). Use the acronym FITT to plan consistent exercise for improved cardiovascular and metabolic health.

  5. Boosting Fiber for Glycemic Response -

    Aiming for 25 - 30 g of fiber daily from whole grains, legumes, fruits, and veggies helps stabilize blood sugar and promote satiety (Harvard T.H. Chan, 2019). Swap 1 cup of white rice for 1 cup of beans and you'll add about 15 g of fiber - an easy win on any healthy lifestyle quiz.

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