In: Health, Nutrition, Training

Nutrition, exercise and wellbeing quiz

Who doesn’t love a quiz?!

If you work for Honda in Swindon then you had the opportunity to win a month’s free nutrition coaching from Thrive by entering this quiz.  The winner has already been announced and the answers are below so you can see how you did.

Even if you haven’t completed the quiz, you can still have a go now and see how much you know about your own health and fitness.  But better than that, you will see explanations of the answers, why they matter and what you can do to make improvements.

You’ll also see links to more information and you can contact Ian directly.

If you’re inspired to take action, then check out Thrive’s online personal training and nutrition packages.

Are you ready to thrive?

Nutrition, exercise and wellbeing quiz
How much do you know about nutrition & exercise?

Question 1

Which of these has the most sugar?

  • 44g portion of chocolate M&Ms
  • 330ml can of coke
  • 330ml glass of orange juice


The can of coke has the most sugar, at 35g (that’s almost 9 sugar cubes) per 330ml can.  What may be surprising is that the same amount of orange juice has 80% of that amount (28g in 330ml).  Yes, it’s natural sugar, but as far as our bodies are concerned, it’s still sugar.

The 44g portion of M&Ms has 30g of sugar, making M&Ms 68% pure sugar.  And that’s quite a small portion too, compared to the size of the packet.

Some sugar is fine, but it can lead to issues with body fat and diabetes if eaten in concentrated amounts.

Don’t be fooled by sugar free drinks as the artificial sweeteners used often leave people feeling hungry and research has shown that people who drink artificially sweetened drinks tend to eat more calorie during the day.  Read Thrive’s blog to find out more.  You’re better off drinking water flavoured with lemon or limes.

Question 2

Which of these will burn the most calories?

  • Running a mile in 7 minutes
  • Running a mile in 10 minutes
Which burns more calories?


How many calories you burn running depends on both how fast you run and how far.  In this case, running a mile in 10 minutes burns 14% more calories than running it 3 minutes faster.

This might sound counter-intuitive, but the 3 minutes extra time you spend on the road more than compensates for the slower speed.

Now, as people get fitter, the can naturally run faster and will indeed need to run faster to keep the calorie burn high.  This is because running regularly teaches our bodies how to use energy efficiently, but if we’re trying to lose body fat, we want our body to burn calories inefficiently.  That’s why running longer and longer distances is not the best way to lose weight.

There are other reasons to mix running up with other training, including weight lifting, as explained here.

Question 3

How much water should an 11 stone (70kg) person drink each day?

  • 1.2 litres (or 2.1 pints)
  • 2.2 litres (or 3.9 pints)
  • 2.9 litres (or 5.1 pints)


Good news!  All the answers are correct here.  The NHS recommends 1.2 litres per day, but here at Thrive, the recommendation is for 32ml per kilogram of weight.  For a 70kg person, that works out at 2.2 litres.

But, if you exercise during the day, you will need to take on more water to replace that lost through sweat and as moisture in your breath.  Add in an additional litre for every hour you train.

That may seem like a lot of water, but even just 3% dehydration can impact our brain function.  Life can be challenging enough – why make it unnecessarily harder?

Question 4

How much broccoli would you need to eat to get the NHS’s recommended 30g of fibre each day?

How much fibre is there in broccoli
  • 0.5kg (18 oz.)
  • 1.0kg (35 oz.)
  • 1.2kg (42 oz.)


Broccoli has about 2.5g of fibre per 100g, which makes it average amongst other non-starchy vegetables.  To get 30g of fibre, you would need to eat 1.2kg of broccoli.

That’s a lot of broccoli (about 3-4 heads, including the stalks), but thankfully a varied diet will ensure you get fibre from other vegetables, beans, lentils and other carbohydrates.

Question 5

True or false: low fat or fat free foods are always the better choice.

Is low fat/fat free better for you?
  • True?
  • False?


Don’t fall into the marketing trap!  Fat free or low fat foods are not generally the healthiest option due to added sugar, sweeteners or other chemicals.

So, in eating fat free or low fat foods, not only are you potentially eating more sugar, but you are also missing out on fat.  Our bodies need good fat and it helps our food taste better, so don’t cut it out.

If you’re not sure, check the ingredient list and if it has items you wouldn’t expect, or wouldn’t use at home, then don’t eat it.  Low fat greek yogurt seems to be a good exception – it’s still just made with milk with nothing added (not the case with all low fat yogurts though).

Question 6

If a portion of vegetables is the size of your fist, at least how many portions does Thrive recommend you eat each day?

  • 4-6 fists
  • 6-8 fists
  • 8-10 fists
One fist = one portion


It is really, really hard to overeat vegetables (well, the non-starchy kind).  Most people would improve their health if they ate more non-starchy vegetables such as broccoli, peas, spinach, carrots, cauliflower, mange tout, and many more.

Vegetables are packed full of micro-nutrients and they help neutralise the acidic effect of protein.  There really are few reasons not to eat them.

As for “5 a day”, the original research suggested 8-10 portions a day, but the government thought that was too much to ask people to do.  As there’s little risk in eating too many, what’s stopping you from eating more and getting all those benefits?

Question 7

What is the NHS’s recommended maximum waist measurement to reduce the risk of developing high blood pressure, type 2 diabetes, some cancers and heart disease?

Tape measure


Excess weight can be carried all over our bodies, but carrying it around our waists is considered the most dangerous.  The recommended maximum waist measurements before increasing health risks are:

  • Men: 94cm (or 37.0″)
  • Women: 80cm (31.5″)

If your waist is larger than above, you should consider losing some weight and improving your health.  If your waist is larger than below, the NHS recommends you speak with your GP:

  • Men: 102cm (40.0″)
  • Women: 88cm (34.0″)

Question 8

Rank these items in terms of protein content per 100g (1 lowest, 4 highest):

  • Chicken breast (skinless, raw)
  • Eggs (boiled)
  • Cheddar cheese
  • Tuna steak


The correct order from lowest to highest protein content is:

  • Eggs (13g/100g)
  • Chicken (22g/100g)
  • Cheddar cheese (25g/100g)
  • Tuna steak (31g/100g)

Whilst eggs have a relatively small amount of protein, it is good protein and our bodies use it easily.  Cheese has a fairly high protein content, but it also has a lot of saturated fat which means it should be eaten in moderation.

Protein is important for muscle growth, hormone production, enzymes and many other functions of our body.  For that reason, you should base all meals around protein first, particularly if you are looking to lose fat.  How much you need depends on your specific goals, but if you are worried about eating too much and the reported negative effect on your body, please note that there is no evidence that high protein consumption is bad for health, unless you already have a kidney condition.

Question 9

In beats per minute (bpm), what is a healthy resting heart rate?

  • 60bpm
  • 100bpm
  • 140bpm


Our hearts are muscles and the more any muscle works, the more tired it gets.  We want our hearts to be strong and to be able to work for a long time, so having a low resting heart rate is important.

A resting heart rate of 60bpm is regarded as fit and healthy, though the NHS says a rate up to 100bpm is okay.

If you do a lot of endurance exercise, you may find your resting heart rate is very low (some Tour de France competitors have a rate of 30bpm or lower).  If you do a lot of resistance training, you may find your resting heart rate is closer to 100bpm.  What this shows is that a mixed exercise regime is important for heart health.

You can check your resting heart rate with a smart phone app.  For a more accurate reading, aim to do this first thing in the morning before breakfast whilst resting in bed.

Question 10

What is the recommended number of hours of sleep each night?

Too busy to sleep?


It’s almost like we’re proud to have had so little sleep and to still be functioning at work.  The truth is that very few people can perform at their best with fewer than 7-9 hours quality sleep each night.

This is the time that our bodies reset and there is no fast way to do it.  When was the last time you had 7-9 hours of quality sleep?  Can you remember how you felt?  how was the following day?

If you can’t remember, then aim to get more sleep tonight.  Work out what time you need to go to bed to get 7-9 hours sleep, and set an alarm 30 minutes before then to tell you to get ready for bed.  Stop using screens, make the bedroom dark and quiet, open a window to cool the room, read a book and relax.

If you sleep well, make a mental note of how you felt on waking and during the day.  How does that compare to other days?

If you’re measuring your resting heart rate, you will probably find it is lower after a good night’s sleep too.

That’s the end of the quiz!

How did you do?  Hopefully you discovered some things you didn’t know beforehand, but more importantly, hopefully you have some actions you can take today to start improving your health and fitness.

And remember if you’d like more personalised help, then just get in contact.  Thrive offers a free initial call for those interested in online personal training.

If it’s improvement in nutrition you’re looking for, Thrive can help there too, with its online nutrition programme.

Are you ready to thrive?