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How well are you eating to help you be healthy and perform at your peak?

The Questionnaire evaluates your usual dietary intake and compares your responses to dietary guidelines and sports recommendations.

There are two parts and will take about 15 to 20 minutes to complete in total.

We respect your trust and protect your privacy and will never share your individual data with third parties without your consent except where required or authorised by law.

Please read the Terms and Conditions to learn more about our Privacy Policy

I will answer the questions to my best of my knowledge and I understand that the data collected from me in this questionnaire will be used in research only as grouped data. My individual results will not be identifiable in any publications that arise from the data collected.View terms of use

Before you start

Please enter a survey ID

You may choose to use an ID number (athlete ID) provided to you by your sports institution. Otherwise, enter an anonymous ID of your choice.

Definition

Trained/Developmental Athlete: Representing Hall, School & Community Level; training regularly ~3 times per week

World Class Athlete: Competing at Olympic or World stage or is a medalist

Recreationally Active Individual: Complete at least 150 to 300 min moderate intensity activity or 75 to 150 min of vigorous activity a week + muscle strengthening activities 2 or more days a week

Should the organization request to obtain your results, this serves as one of the steps in the data request verification process.

Please indicate which institution or organization you belong to.

I don’t belong to any Sport Institutions/Clubs/ Organisations

Singapore National Sports Association (NSA)

Other Sporting organization/clubs

If you like to receive an individualized summary report & relevant Sports Nutrition information, please enter your email address below (optional)

Do you want to share your results and data with your organization? Please enter their email address below (optional)

It is your responsibility to confirm with your organization that they consent to you providing their email address and that the email address you provide for them is accurate.

I consent to my results and personal data and email address being shared with the email entered above

Part 1: You will be asked questions about your usual food intake over the past week

In the past week, how many servings of fruit (i.e. fresh, frozen, canned, dried) did you usually eat EACH DAY?

One serving of fruit is equivalent to:

1 small Apple

1 medium Banana

2 Kiwifruits

1 Pear

1 wedge Watermelon

1 wedge Papaya

2 tablespoon
Raisins/ Sultanas

In the past week, how many servings of fruit juice did you usually drink EACH DAY?

One serving of fruit juice is equivalent to:

1/2 Cup(125ml) Juice

In the past week, how many days did you eat fruit?

In the past week, how many servings of vegetables (i.e. fresh, frozen or canned) did you usually eat EACH DAY?

One serving of Vegetables is equivalent to:

1 small tomato

1 cup raw leafy vegetables

3/4 cup cooked non-leafy vegetables

3/4 cup cooked leafy vegetables

Specifically, how many servings of starchy vegetables did you usually eat EACH DAY?

One serving of starchy vegetables is equivalent to:

1 Potato

1 Sweet Potato

1/2 Corn Cob

In the past week, how many days did you eat all types of vegetables (including starchy and non-starchy)?

In the past week, how many servings of grains, breads and cereals did you usually eat EACH DAY?

One serving of grains, breads and cereals is equivalent to:

1 Slice Bread

4 dessertspoon
Muesli

1/2 rice bowl Cooked Rice

1/2 cup Pasta

1 Chapati

1/2 cup Noodles

2/3 cup Flaky or Puffed Cereal

In the past week, how many days did you eat grains, breads and cereals?

Which type of Bread do you choose most of the time?

Which type of Rice do you choose most of the time?

In the past week, how many servings of dairy food did you usually have EACH DAY?

One serving of dairy food is equivalent to:

1 cup Low Fat Milk

1 cup Full Cream Milk

1 cup Chocolate Milk

1 tub (200ml) Yogurt

2 slices reduced fat cheese

In the past week, how many servings of non-dairy alternatives (e.g. soy, rice, almond) did you usually have EACH DAY?

One serving of non-dairy alternatives is equivalent to:

1 cup Soy Milk

1 cup Almond Milk

1 cup Oat Milk

In the past week, how many days did you take dairy food?

In the past week, how many days did you take non-dairy alternatives?

Which type of dairy milk (including lactose-free milk) do you usually drink?

In the past week, how many days did you take lean red meat (e.g. pork, beef, mutton)?

Altogether, how many servings of lean red meat did you eat in the PAST WEEK?

One serving of lean red meat is equivalent to:

1 medium cooked steak

2 slices Roast Beef, Pork, Lamb

1/2 cup cooked diced meat

3/4 cup Lean Mince

In the past week, how many days did you have processed meats (e.g. sausages, bacon, salami, chicken nuggets, fish fingers, fishball, fishcake)?

In the past week, how many days did you have chicken or other poultry (e.g. turkey, duck)?

Altogether, how many servings of chicken or other poultry (e.g. turkey, duck) did you eat in the PAST WEEK?

One serving of cooked chicken is equivalent to:

1 small chicken breast

1 small chicken thigh

1 small drumstick

3/4 cup diced or shredded chicken

In the past week, how many days did you eat fish or other seafood (prawns, crab, lobster, mussels, oysters, scallops, clams)?

Altogether, how many servings of fish or other seafood did you eat in the PAST WEEK?

One serving of fish or other seafood is equivalent to:

1 medium (100g) cooked fish

1 small tin (95g) of canned fish

1/2 - 1 cup of cooked shelled seafood such as prawns, scallops or mussels

1 hand sized piece (115g) of raw fish

Altogether, how many servings of chicken eggs did you eat in the PAST WEEK?

One serving of cooked chicken egg is equivalent to:

2 large eggs

In the past week, how many days did you eat plant-based protein foods (e.g. beans, lentils, chickpeas, baked beans, tofu, nuts, seeds, peanut butter)?

Altogether, how many servings of plant-based protein foods did you eat in the PAST WEEK?

One serving of plant-based protein food is equivalent to:

A small handful (30g) of nuts/seeds

170g Tofu
(2 small blocks)

1 cup of cooked or canned legumes

In the past week, did you eat any of the following foods?

Select all that apply

AvocadoSalmon, Tuna, Mackerel, Herring, Sardines, Cod, Ikan Tenggiri, Ikan BatangSoy and Linseed BreadNuts/Seeds e.g. almonds, walnuts, sunflower seedsLinseed, Flaxseeds, Chia SeedsCanola, Rice, Peanut, Macadamia OilExtra Virgin Olive Oil (including salad dressings and used in cooking)Products fortified with omega-3 fatty acidsNone of the above

In the past week, how many days did you eat sweet snack foods (e.g. biscuits, cakes, sweet pastries, doughnnuts, ice cream, chocolate, sweet kueh kuehs, lollies, soft drink, ice tea, cordial)?

Altogether, how many servings of the following sweet snack foods did you eat in the PAST WEEK?

One serving of sweet snack foods is equivalent to:

A 1.5cm thick slice of Cake

5 to 6 Lollies/ Candies/ Sweets

A row (4 squares) of Chocolate

2 to 3 plain
sweet biscuits

2 small scoops of Ice Cream

1 piece Sweet Kueh Kueh e.g. Kueh Dadar, Putu Mayam, Kueh Tutu

In the past week, how many days did you eat savoury snack foods (e.g. pies, savoury pastries, chips, fries, potato chips/crisps, corn chips, savoury biscuits or crackers)?

Altogether, how many servings of the following savoury snack foods did you eat in the PAST WEEK?

One serving of savoury snack foods is equivalent to:

1/2 snack size packet (30g) salty crackers or chips/crisps or keropok or Salted Biscuits

1/4 (60g) commercial meat pie or pastries

12 (60g) Fried Hot Chips

1 piece Curry Puff, Char Siew Puff

1 piece Fried savoury snacks e.g. You Tiao, Wanton, Ham Chim Peng

Would you consider your FOOD INTAKE over the past week to be about the same, less or more than usual?

Less than Usual

Same as Usual

More than Usual

Was there a reason for eating differently for the PAST WEEK?

Do you consume any Alcoholic Drinks?

Yes, I do consume Alcohol

No, I do not consume Alcohol

In the past week, how many days did you have an ALCOHOLIC DRINK of any kind?

Altogether, how many standard servings of alcohol did you have in the PAST WEEK?

One serving of Alcohol is equivalent to:

285ml Full Strength Beer

375ml Mid-strength Beer

400ml Light Beer

1/2 glass (100ml) Wine

Image by Ambitious Creative Co. - Rick Barrett

1 shot/nip (30ml) Spirits

180ml Ready to Drink

Would you consider your ALCOHOL INTAKE over the past week to be about the same, less or more than usual?

Less than Usual

Same as Usual

More than Usual

Was there a reason for consuming differently for the PAST WEEK?

In the past week, how many days did you eat 'fast food' (e.g. KFC, McDonald's, Burger King, Pizza Hut, Dominos, Joliibee, Texas Chicken)?

In the past week, how many days did you eat food from the Hawker Centre, Food Court, Coffee Shop Stall?

In the past week, how many days did you eat food from Cafe, Restaurant, Bistro, Pub, Coffee house?

How would you rate your cooking skills?

Basic (I can boil pasta and cook an egg. I can prepare simple recipes only)

Intermediate (I can prepare recipes that involve more than 3 to 5 steps)

Advanced (I can confidently prepare more complex recipes that involve multiple steps)

I don't cook or someone else cooks for me

Do you have a medical condition or chronic illness (e.g. diabetes, high cholesterol, low iron, irritable bowel)?

Yes

No

Are you currently taking any medication that has been prescribed by a doctor (includes oral contraceptive pill)?

Yes

No

Have you ever been diagnosed with a nutritional deficiency (e.g. low levels of iron, vitamin D or B12)?

Yes

No

Do you currently have any injuries that limit your ability to train or compete?

Yes

No

You will be asked questions about your Current Training and Nutrition Practices that support your training and performance

Your preferred method to learn about Sports Nutrition is...

Select all that apply

Please indicate the current stage of your training cycle

Are you currently trying to change your body composition (e.g. increase muscle mass, decrease body fat, make weight for competition)?

Yes, Am trying to change

No, Am not changing

What are the main reasons you are currently trying to change your body composition?

Evening Session

Other:

What are the main reasons you might eat BEFORE training?

Select all that apply

What are the main reasons you might eat DURING training?

Select all that apply

What are the main reasons you might eat AFTER training?

Select all that apply

What are the main reasons you skip a main meal or mid-meal snack?

Select all that apply

How often do you drink fluids (e.g. water, sports drink) BEFORE training for your main sport(i.e. 30min - 2 hours prior to training)?

What are the main reasons you might drink DURING training?

Select all that apply

How often do you drink fluids (e.g. water, sport drink) AFTER training for your main sport (i.e. within 0 to 60 min)?

What are the main reasons you might drink AFTER training?

Select all that apply

Have you consumed any of the following SPORTS FOODS in the past 4 weeks?

Select all that apply

Sports Foods (sports bars, gel, chews)Electrolyte Replacements (e.g. Nuun)Sports Drinks (e.g. 100 plus, Pocari Sweat, H-TWO-O, Gatorade, PoweradeProtein Supplements (e.g. Whey, Casein, Soy, Pea Protein Powder)Liquid Meal Replacements (e.g. Ensure, Sustagen)I have not consumed any

Have you taken any of the following NUTRIENT SUPPLEMENTS in the past 4 weeks?

Select all that apply

Multi-vitamin or MineralIron, Calcium or Vit DAntioxidant (e.g. Vit C, A, Zinc)Omega-3 Fatty Acids (i.e. capsule or liquid)Probiotics (i.e. Capsule, Powder or Drink)I have not taken any

Have you taken any of the following SPORTS SUPPLEMENTS in the past 4 weeks?

Select all that apply

With my current dietary intake, I am:

Weight stable

Losing weight

Gaining weight

Your current weight (kg) *

Your current height (cm) *

Has your weight changed in the past 6 months?

Was the weight change intentional?

Yes

No

Not Applicable

Do you alter your body weight for training or competing in your chosen sport (e.g. making weight or class restrictions for certain sports)?

Yes

No

Sometimes

Thanks for
Completing the Survey

We will send you an email to inform you of the results.

How well are you eating to help you be healthy and perform at your peak?

Before you start

Please enter a survey ID You may choose to use an ID number (athlete ID) provided to you by your sports institution. Otherwise, enter an anonymous ID of your choice.

Should the organization request to obtain your results, this serves as one of the steps in the data request verification process.

It is your responsibility to confirm with your organization that they consent to you providing their email address and that the email address you provide for them is accurate.

Part 1: You will be asked questions about your usual food intake over the past week

One serving of fruit is equivalent to:

1 small Apple

1 medium Banana

2 Kiwifruits

1 Pear

1 wedge Watermelon

1 wedge Papaya

2 tablespoon Raisins/ Sultanas

One serving of fruit juice is equivalent to:

1/2 Cup(125ml) Juice

One serving of Vegetables is equivalent to:

1 small tomato

1 cup raw leafy vegetables

3/4 cup cooked non-leafy vegetables

3/4 cup cooked leafy vegetables

One serving of starchy vegetables is equivalent to:

1 Potato

1 Sweet Potato

1/2 Corn Cob

One serving of grains, breads and cereals is equivalent to:

1 Slice Bread

4 dessertspoon Muesli

1/2 rice bowl Cooked Rice

1/2 cup Pasta

1 Chapati

1/2 cup Noodles

2/3 cup Flaky or Puffed Cereal

One serving of dairy food is equivalent to:

1 cup Low Fat Milk

1 cup Full Cream Milk

1 cup Chocolate Milk

1 tub (200ml) Yogurt

2 slices reduced fat cheese

One serving of non-dairy alternatives is equivalent to:

1 cup Soy Milk

1 cup Almond Milk

1 cup Oat Milk

One serving of lean red meat is equivalent to:

1 medium cooked steak

2 slices Roast Beef, Pork, Lamb

1/2 cup cooked diced meat

3/4 cup Lean Mince

One serving of cooked chicken is equivalent to:

1 small chicken breast

1 small chicken thigh

1 small drumstick

3/4 cup diced or shredded chicken

One serving of fish or other seafood is equivalent to:

1 medium (100g) cooked fish

1 small tin (95g) of canned fish

1/2 - 1 cup of cooked shelled seafood such as prawns, scallops or mussels

1 hand sized piece (115g) of raw fish

One serving of cooked chicken egg is equivalent to:

2 large eggs

One serving of plant-based protein food is equivalent to:

A small handful (30g) of nuts/seeds

170g Tofu (2 small blocks)

1 cup of cooked or canned legumes

One serving of sweet snack foods is equivalent to:

A 1.5cm thick slice of Cake

5 to 6 Lollies/ Candies/ Sweets

A row (4 squares) of Chocolate

2 to 3 plain sweet biscuits

2 small scoops of Ice Cream

1 piece Sweet Kueh Kueh e.g. Kueh Dadar, Putu Mayam, Kueh Tutu

One serving of savoury snack foods is equivalent to:

1/2 snack size packet (30g) salty crackers or chips/crisps or keropok or Salted Biscuits

1/4 (60g) commercial meat pie or pastries

12 (60g) Fried Hot Chips

1 piece Curry Puff, Char Siew Puff

1 piece Fried savoury snacks e.g. You Tiao, Wanton, Ham Chim Peng

One serving of Alcohol is equivalent to:

285ml Full Strength Beer

375ml Mid-strength Beer

Please enter a survey ID

You may choose to use an ID number (athlete ID) provided to you by your sports institution. Otherwise, enter an anonymous ID of your choice.

2 tablespoon
Raisins/ Sultanas

4 dessertspoon
Muesli

170g Tofu
(2 small blocks)

2 to 3 plain
sweet biscuits

Thanks for
Completing the Survey