One of the keys to losing weight and keeping it off is troubleshooting and making the best food choices in all situations. So put your nutrition knowledge to the test and use this quiz to see how much "brushing up" you need to do.

1. Which is the best on-the-go breakfast?

a) Bacon, egg and cheese sandwich on a roll; b) A smoothie and a piece of fruit; c) Bagel with cream cheese and coffee; d) No breakfast. Who has time?

2. You're having a salad bar lunch. You know salad bars have a lot of "hidden high-fat foods," so what do you choose?

a) Iceberg lettuce salad mixed with Italian dressing; b) Grilled chicken caesar salad; c) Mixed greens and veggies with a scoop of tuna salad and dressing on the side; d) Mixed greens and veggies with 1/2 cup of chickpeas, a hard-boiled egg and dressing on the side

3. You're going to a pizza parlor for lunch. Pick the best meal.

a) A slice of pizza and a garden salad; b) An order of garlic knots; c) One slice of pizza and a large fruit punch; d) Two slices of pizza with light cheese

4. It's lunchtime at your favorite deli. What kind of sandwich won't pack on pounds?

a) Tuna salad on whole-wheat bread; b) Breaded fried chicken cutlet on a roll; c) Bologna with lettuce and tomato on white bread; d) Ham and cheese with lettuce and tomato on whole-wheat bread

5. You're on a road trip and need to make a pit stop for food. Unfortunately, however, there are only fast-food restaurants on the interstate. What do you order?

a) Fried fish filet sandwich; b) Chicken club sandwich with bacon; c) Nine-piece chicken nuggets; d) Small hamburger

Answers: 1. b; 2. d; 3. d; 4. d; 5. d

(For explanations, visit www.DietDetective.com)

How did you score? (One point per correct answer.)

5 Excellent! Nutrition Ph.D. If you got all the answers right, you make wise choices in most situations! Congratulations!

3-4 Good! Nutritionist. You're doing well. Brush up on your nutrition knowledge by signing up for the Diet Detective weekly newsletter at www.DietDetective.com.

0-2 You Need Help! You need some help making wiser, healthier choices. Consider reading every column (they're free) at www.dietdetective.com/column.aspx.