This month I've been addressing several of the major health issues associated with ageing, such as osteoporosis, Alzheimer's and heart disease.

Hopefully you all now feel well informed and are totally sold on the concept of preventative health care! I was going to finish the month with an article about cataracts, but that seems far too sensible for today ? I've had a chaotic day at work and now can't concentrate on anything remotely serious!

Whilst cataracts are an important issue (which I promise I'll cover at some point), let's test your nutritional know-how instead.

You see, there are times when life as a nutritionist is fairly depressing! I must have passed at least ten people with KFC buckets on my lunch break today.

Blue drinks are ever popular in the stores, the most common lunch options are covered in sauce or fried, and salted popcorn is still considered a "healthy" option.

Sometimes it does makes me wonder ? is anyone out there actually listening? So just to test out how much attention you have really been paying over the last few weeks ? and maybe to avoid work for another five minutes (it is Friday after all) ? let's do a quick age-defence quiz:

1) Which of the following is most effective at reducing LDL (bad) cholesterol?

a) fibre

b) yoghurt

c) fruit juice

2) Which of the following is a "good" fat?

a) margarine

b) steak

c) salmon

3) If you choose to drink alcohol, what is the best option?

a) red wine

b) Bacardi Breezer

c) vodka and diet coke

4) What are "Free Radicals?"

a) aggressive chemicals implicated in accelerated ageing

b) chemicals produced by the reaction of alcohol with bread

c) compounds that trigger nose bleeds

5) Which of the following helps to neutralise "Free Radicals"?

a) berries

b) cheese

c) coffee

6) Which of the following contains the most vitamin C per serving?

a) orange

b) green apple

c) yellow pepper

7) Which foods are good for helping to control blood pressure?

a) green leafy vegetables

b) chocolate, nuts and raisins

c) coffee and tea

8) Which of the following helps to prevent heart disease?

a) eating shellfish

b) using margarine

c) exercising

9) When do women achieve peak bone density?

a) 25

b) 35

c) 65

10) Why are wrists and hips more prone to fracture?

a) They are used more than other joints

b) They have less of the dense outer layer of bone

c) They harden more quickly with age

11) Which of the following is a risk factor for osteoporosis?

a) playing tennis

b) eating tomatoes

c) smoking

12) What form of exercise is particularly important for preventing osteoporosis?

a) weight bearing

b) cardiovascular

c) stretching

13) Which of the following promotes calcium loss from the bones and teeth?

a) salt

b) lactose-free diet

c) whole grains

14) Chronic aluminium exposure is a risk factor for which disease?

a) arthritis

b) Alzheimer's

c) heart disease

15) Which of the following contributes to heart disease and Alzheimer's?

a) high homocysteine levels

b) low LDL cholesterol

c) low blood sugar

16) Which of the following is a good quality vegetarian source of protein?

a) green tea

b) beef

c) tofu

1) Fibre. Found in wholegrains (especially oats), fruit, vegetables, unsalted nuts and seeds.

2) Salmon. Oily fish are rich in Omega 3, which helps to lower cholesterol, thin the blood, boost memory, improve nerve pathways and reduce inflammation.

3) Red wine ? in moderation! This contains antioxidant properties.

4) Aggressive chemicals implicated in accelerated ageing. Also implicated in all degenerative diseases such as Alzheimer?s and heart disease.

5) Berries. Blueberries, raspberries, blackberries and strawberries are all rich in the antioxidants that can help prevent cellular damage by free radicals.

6) Yellow pepper. The nutrient content of foods is often surprising. This is why it?s important to eat a wide range of different coloured fruit and vegetables as they contain varying levels of the different antioxidants.

7) Green leafy vegetables. These are rich in calcium, magnesium and potassium ? all crucial for blood pressure control and healthy bones.

8) Exercising. It improves circulation, reduces cholesterol and reduces blood pressure.

9) 25. The higher your bone density at 25, the lower the risk of osteoporosis later in life.

10) They have less of the dense outer layer of bone. The spine also has less of this dense outer layer but is slightly less vulnerable as the shape of the vertebrae adds strength.

11) Smoking. Smoking reduces bone density by up to 25 percent. It has also been known to trigger early menopause, which reduces the level of oestrogen available to protect the bones.

12) Weight bearing. All these forms of exercise are important for good age-defence. However weight-bearing exercise makes bones stronger due to the force that gravity places on your bones.

13) Salt. A lactose-free diet doesn?t have to be low in calcium. Fortified soy products, green vegetables, nuts and seeds are all also high in calcium.

14) Alzheimer?s. Aluminium is often highly concentrated in the tangles of fibres in the brains of those with Alzheimer?s disease. If you want to minimise your exposure to aluminium, replace any aluminium cooking pots with steel pots, and wrap food in baking parchment instead of aluminium foil.

15) High homocysteine level. This is an intermediary protein that should be metabolized into either SAMe or glutathione ? both of which promote good health. However a lack of B vitamins can mean that homocysteine accumulates in the blood causing inflammation and cell damage. B vitamins are found in chicken, turkey, wholegrains, green vegetables, nuts and seeds.

16) Tofu. A reduction in animal protein and an increase in vegetarian protein intake, helps to maximise the metabolism of homocysteine and prevent the acidity that can encourage osteoporosis. If you answered b) beef, subtract two points from your total!

13+ Congratulations! Give yourself a gold star and move straight to the top of the class! If you are already following most of the advice, even better. If not, try to use this information to help boost your age-defence. Again ? very impressive indeed, well done!

8-12 Good! But pay close attention to the answers provided to keep age-associated illness at bay!

4-7 Ah. Did I see you in KFC at lunch time? Read all the answers carefully to help boost your nutritional know-how!

3 or less ... Oh dear, bottom of the class, go directly to jail, do not pass go etc. At least there is room for improvement? see this column next week to learn more!