You have three more days of holiday indulgence and a whole year ahead of healthier eating. Thus, before you make your resolutions (and before you go through the Express Lane), take some time to fill out this New Year's Eating Quiz.

Devised by Bonnie Liebman, director of nutrition at the Center for Science in the Public Interest, the quiz is not meant to assess every aspect of your diet or measure exactly how much of each nutrient you consume. But it will give you an idea of your current eating patterns and suggest areas of improvement, writes Liebman in the January issue of Nutrition Action Healthletter. The questions focus on current dietary problems of too little fiber and vitamins A and C and too much fat, sodium and sugar.

To take the quiz, simply circle the letter of the answer you choose (choose only one unless otherwise indicated) and then correlate your answer with the scores below. Add up all your plus (+) answers and all your minus (-) numbers separately, then subtract the total minuses from the total amount of plusses to get the grand total.

Pay attention to serving sizes. For instance, if a serving size of pasta or rice is 1/2 cup and you usually eat a cup, count it as two servings.

A final word from Liebman: "Don't despair over a less-than-perfect score. A flat stomach and a healthy diet aren't built in a day."

1. How many times per week do you eat unprocessed red meat? (Include steak, roast beef, lamb or pork chops, burgers, etc.)

a) 1 or less, b) 2-3, c) 4-5, d) 6 or more

2. Do you trim the visible fat off red meat?

a) yes, b) no, c) don't eat meat

3. How many times per week do you eat processed meats? (Include hot dogs, bacon, sausage, bologna, luncheon meats, etc.)

a) none, b) 1-2, c) 3-4, d) 5 or more

4. What type of bread do you usually eat?

a) whole wheat, b) rye, c) pumpernickel, d) white or "wheat"

5. How many times per month do you eat deep-fried foods? (Include fish, chicken, vegetables, potatoes, corn or potato chips, etc.)

a) none, b) 1-2, c) 3-4, d) 5 or more

6. How many servings of vegetables do you usually eat per day? (One serving equals 1/2 cup. Include potatoes.)

a) none, b) 1, c) 2, d) 3, e) 4 or more

7. How many servings of cruciferous vegetables do you usually eat per week? (One serving equals 1/2 cup. Count only kale, broccoli, cauliflower, cabbage, brussels sprouts, greens, bok choy, kohlrabi, turnip, rutabaga.)

a) none, b)1-3, c) 4-6, d) 7 or more

8. How many servings of vitamin A-rich fruits or vegetables do you usually eat per week? (One serving equals 1/2 cup. Count only carrots, pumpkin, sweet potatoes, cantaloupe, spinach, winter squash, greens, apricots, broccoli.)

a) none, b) 1-3, c) 4-6, d) 3, e) 4 or more

9. How many times per week do you eat at a fast-food restaurant? (Include burgers, fried fish or chicken, croissant or biscuit sandwiches, topped potatoes and other main dishes. Omit meals containing plain baked potato and salad only.)

a) none, b) 1, c) 2, d) 3, e) 4 or more

10. How many grains rich in complex carbohydrates do you eat per day? (One serving equals 1 slice of bread, 1 large pancake, 1 ounce cold cereal, 1/2 cup cooked cereal or 1 ounce cold cereal, rice, pasta, bulgur, wheat berries, kasha or millet. Omit heavily sweetened cold cereal.)

a) none, b) 1-2, c) 3-4, d) 5-6, e) 7 or more

11. How many servings of beer, wine or liquor do you drink? (Count as one serving: 12 ounces regular or light beer or 4 ounces wine or 1 ounce liquor.)

a) 1 or less a week, b) 2-3 a week, c) 4-6 a week, d) 1-2 a day, e) more than 2 a day

12. How many times per week do you eat fish or shellfish? (Omit deep-fried items, tuna packed in oil, mayonnaise-laden tuna salad -- a little mayo is okay.)

a) none, b) 1-2, c) 3-4, d) 5 or more

13. How many times per week do you eat cheese? (Exclude low-fat cottage cheese. Include pizza, cheeseburgers, veal parmigiana, cream cheese, etc.) a) 1 or less, b) 2-3, c) 4-5, d) 6 or more

14. How many servings of fresh fruit or juice do you consume per day? (One serving equals 1 piece of fruit or 6 to 8 ounces of juice.)

a) none, b) 1, c) 2, d) 3, e) 4 or more

15. Do you remove the skin before eating poultry?

a) yes, b) no

16. What do you usually put on your bread or toast? (Circle two or more if necessary and take an average of the point values.)

a) butter, b) cream cheese, c) margarine, d) diet margarine, e) jam, f) fruit butter, g) just your lips

17. Which of these beverages do you drink on a typical day? (Circle two or more if necessary and take an average of the point values.)

a) fruit juice, b) water or club soda, c) diet soda, d) coffee or tea, e) soda or fruit drink

18. How many servings of caffeine-containing beverages do you drink per day? (One serving equals 1 cup coffee or tea or 12 ounces cola.)

a) none, b) 1, c) 2, d) 3, e) 4 or more

19. Which flavorings do you most frequently add to foods? (Circle two or more if necessary and take an average of the point values.)

a) garlic or lemon juice, b) herbs or spices, c) soy sauce, d) salt, e) nothing

20. What do you eat most frequently as a snack? (Circle two or more if necessary and take an average of the point values.)

a) fruit or vegetables, b) sweetened yogurt, c) nuts, d) chips, e) cookies, f) granola bar, g) candy bar), h) pastry, i) nothing

21. What is your most typical breakfast?

a) croissant or doughnut, b) eggs and toast, c) coffee or nothing, d) refined cereal or toast, e) whole grain cereal or toast

22. What do you usually eat for dessert? (Circle two or more if necessary and take an average of the point values.)

a) pie or cake, b) ice cream, c) yogurt, ice milk or fruit ice, d) fruit, e) none

23. How many times per week do you eat beans, split peas or lentils?

a) none, b) 1, c) 2, d) 3 or more

24. What kind of milk do you drink?

a) whole, b) 2 percent lowfat, c) 1 percent low-fat, d) 1/2 percent or skim, e) none

25. Other than fresh vegetables, fruit and beans, what did you choose the last time you ate at a salad bar? (Circle two or more if necessary and, in this case, add the point values.)

a) nothing, lemon, vinegar, b) reduced-calorie dressing, c) regular dressing, d) croutons, bacon bits, e) cole slaw, pasta salad, potato salad

26. What sandwich fillings do you eat most frequently? (Circle two or more if necessary and take an average of the point values.)

a) luncheon meat, b) cheese, c) peanut butter, d) tuna or salmon, e) chicken or turkey

27. What do you usually spread on sandwiches?

a) mayonnaise, b) light mayonnaise, c) mustard, d) ketchup, e) nothing

28. How many egg yolks do you eat per week? (Include quiche: 1 serving equals 1 egg yolk.)

a) 2 or less, b) 3-4, c) 5-6, d) 7 or more

29. How many times per week do you consume canned or dried soups? (Omit low-sodium soups.)

a) none, b) 1-2, c) 3-4, d) 5 or more

30. How many servings of a rich source of calcium do you eat per day? (One serving equals 2/3 cup of low-fat milk or yogurt; 1 1/2 ounces sardines; 3 ounces salmon; 5 ounces tofu; 1 cup greens, broccoli; 200 mg. of calcium supplement; 1 ounce cheese. In question No. 13, frequent cheese eaters lose points because cheese is high in fat. However, it's fine to eat cheese infrequently as one of several different sources of calcium.)

a) none, b) 1, c) 2, d) 3 or more The Scores

1. a) +3, b) +2, c) -1, d) -3

2. a) +3, b) -3, c) +3

3. a) +3, b) +2, c) -1, d) -3

4. a) +3, b) +2, c) +2, d) -2

5. a) +3, b) 0, c) -1, d) -3

6. a) -3, b) 0, c) +1, d) +2, e) +3

7. a) -3, b) +1, c) +2, d) +3

8. a) -3, b) +1, c) +2, d) +3

9. a) +3, b) 0, c) -1, d) -2, e) -3

10. a) -3, b) 0, c) +1, d) +2, e) +3

11. a) +3, b) +1, c) -1, d) -2, e) -3

12. a) -2, b) +1, c) +2, d) +3

13. a) +2, b) +1, c) -2, d) -3

14. a) -3, b) 0, c) +1, d) +2, e) +3

15. a) +3, b) -3

16. a) -3, b) -3, c) -2, d) -1, e) 0, f) +3, g) +3

17. a) +3, b) +3, c) -1, d) -1, e) -3

18. a) +3, b) +1, c) -1, d) -2, e) -3

19. a) +3, b) +3, c) -2, d) -3, e) +3

20. a) +3, b) +2, c) -1, d) -2, e) -2, f) -2, g) -3, h) -3, i) +3

21. a) -3, b) -3, c) -2, d) -1, e) +3

22. a) -3, b) -3, c) +1, d) + 3, e) +3

23. a) -1, b) +1, c) +2, d) +3

24. a) -2, b) 0, c) +2, d) +3, e) 0

25. a) +3, b) +1, c) -1, d) -1, e) -1

26. a) -3, b) -1, c) +1, d) +3, e) +3

27. a) -2, b) -1, c) 0, d) 0, e) +3

28. a) +3, b) +2, c) -1, d) -3

29. a) +3, b) 0, c) -2, d) -3

30. a) -3, b) +1, c) +2, d) +3 Your Grand Total

Great: 51 to 89; Good: 21 to 50; Fair -10 to 20; Aargh -84 to -11 -- Quiz reprinted from Nutrition Action Newsletter, by permission from the Center for Science in the Public Interest

To put your resolutions into action, make this New Year's Day breakfast your first healthy meal of 1986. You'll need to have only a small amount of butter, oil, sugar and salt already on your shelf. This recipe will also give you a chance to buy whole-wheat flour, which should become a staple on your shelf for the coming year.

EXPRESS LANE LIST: whole-wheat flour, rolled oats, eggs, low-fat or skim milk, baking powder, pears, nutmeg and honey. OAT PANCAKES WITH PEAR BUTTER TOPPING (Makes 8 pancakes)

FOR THE PEAR BUTTER:

2 pears, peeled, cored and chopped

1/3 cup water

1/8 teaspoon nutmeg

1 teaspoon butter

1 tablespoon honey

FOR THE PANCAKES:

3/4 cup whole-wheat flour

1/2 cup rolled oats (quick cooking or instant)

2 teaspoons baking powder

1/4 teaspoon salt

1 egg

2 teaspoons sugar

1 1/4 cups low-fat or skim milk

1 tablespoon oil

To make pear butter, combine all ingredients in a small saucepan. Bring to a boil, then simmer over low heat for about 15 minutes, or until pears are tender. Pure'e in a food processor or blender.

To make the pancakes, stir together flour, rolled oats, baking powder and salt. In a separate bowl, beat together egg, sugar, milk and oil. Add the liquid mixture to the flour and oat mixture and stir just until dry ingredients are moistened.

Heat a nonstick skillet until hot. For each pancake, pour about a 1/4 cup of batter onto skillet. Fry until pancake bubbles. Flip and cook on opposite side until golden brown. Transfer to individual plates and top with warm pear butter. Refrigerate remaining pear butter and serve later spread on whole wheat toast or swirled into plain yogurt.