Assess your current pattern

Use typical weekly habits rather than a best or worst day. Servings are approximate household servings, and results are rounded to whole-score output.

Vegetable servings per day

Non-starchy vegetables such as greens, broccoli, peppers, tomatoes, and similar.

Fruit servings per day

Whole fruit counts more directly than juice for this assessment.

Whole grains or beans servings per day

Examples: oats, brown rice, lentils, beans, whole-grain bread, quinoa.

Cups of water per day

Rough hydration check only; needs vary with body size, heat, and activity.

Sugary drinks per week

Include soda, sweet tea, energy drinks, and specialty coffee drinks with added sugar.

Fast food or takeout meals per week

Count meals that are usually high in sodium, refined carbs, or added fats.

Processed snacks or desserts per day

Packaged sweets, chips, pastries, candy, and similar convenience snacks.

Usual protein pattern

This shifts the score modestly rather than dominating it.

Meal timing pattern

Regular meal rhythm can support appetite control and planning.

This tool is educational and not medical advice. It does not diagnose nutrient deficiencies, eating disorders, diabetes, heart disease, or any other condition. If you have a medical condition, are pregnant, or are considering a major diet change, use a licensed clinician or registered dietitian for personalized guidance.

Diet quality score 0 / 100

Overall rating No assessment yet

Protective habits 0

Higher-pressure habits 0

Complete the form to see your nutrition snapshot.

The summary will explain what is lifting your score, what is reducing it, and where a small change is most likely to help.

What looks solid

Add inputs to generate strengths.

Best next moves

Add inputs to generate action steps.

Copy-ready report

Generate an assessment to fill this summary.

The copied text includes assumptions and caution language so it is safe to paste into notes or planning documents.

How it works

This assessment assigns points for habits commonly linked with better overall diet quality: more vegetables, fruit, hydration, and fiber-friendly staples, plus steadier meal timing. It subtracts points for patterns that often crowd out those foods, such as frequent sugary drinks, heavy reliance on takeout, and repeated processed snacks.

The result is a planning score, not a clinical grade. It does not estimate calories, protein targets, sodium, allergies, or micronutrient adequacy. Use it to spot the biggest habit-level opportunities first.

Assumptions: one serving is an everyday household portion, weekly counts are averaged across a normal week, and the final score is clamped between 0 and 100 to avoid impossible values from extreme entries.