📋 Checkpoint: Fuel and Habits

By Better Wise

Quiz

  1. Which plate split matches the simple plate template from the nutrition lesson?
    • Half protein, a quarter vegetables, a quarter carbs
    • Half whole grains, a quarter protein, a quarter vegetables
    • Half vegetables and fruit, a quarter protein, a quarter whole grains or starchy carbs
    • Equal thirds of protein, carbs, and fat
  2. Why does pairing a carbohydrate with protein or fat keep your energy steadier?
    • It slows digestion, so glucose rises and falls more gradually
    • It replaces the need to drink water during the day
    • It removes all carbohydrate from the meal
    • It makes the meal lower in water, so you absorb it faster
  3. Your afternoon snack is a banana on its own. Which version is a bridging snack?
    • Banana with a spoon of peanut butter
    • A plain biscuit on the side
    • Two bananas
    • A glass of juice instead
  4. Why does the hydration lesson recommend anchoring water to moments in your day instead of waiting for thirst?
    • Thirst is a lagging signal, so it shows up after fluid loss has already started
    • Thirst is a reliable early warning that you need water
    • Food does not supply any water, so drinks are the only source
    • Water only counts toward hydration if you drink it before noon
  5. In the habit stacking formula, what serves as the cue?
    • A reminder notification on your phone
    • The reward you give yourself afterwards
    • A habit you already do automatically
    • The new habit you are trying to start
  6. Which anchor is the strongest choice for a habit stack?
    • At 3 p.m. when I remember to
    • After I start meditating every day
    • After I finish all my emails
    • After I sit down at my desk
  7. The two-minute rule says you should shrink a new habit until it takes ____ or less.
  8. The recovery rule for a habit stack is: never miss ____.
  9. A rough everyday hydration gauge is pale straw ____ colour.
  10. Design one small habit stack that supports your focus or mood, using the formula: After [current habit], I will [tiny action]. Then describe how you will reward it and track it. Write out your sentence and a two-line plan.

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