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Diet Quality Check

How nutritious is your current diet? Answer 8 questions to get your score.

Question 1 of 8

How many servings of vegetables do you eat per day?

4 or more

2-3 servings

1 serving

Rarely or never

Question 2 of 8

How often do you eat processed or fast food?

Rarely (once a week or less)

1-3 times per week

Most days

Daily or multiple times per day

Question 3 of 8

How would you describe your protein intake?

Good — protein at most meals

Moderate — protein at some meals

Low — I rarely prioritize protein

Very low — mostly carbohydrates

Question 4 of 8

How much water do you drink daily?

8+ cups (64+ oz)

5-7 cups

3-4 cups

Under 3 cups

Question 5 of 8

How often do you eat whole grains instead of refined grains?

Most of the time

About half the time

Occasionally

Rarely — white bread and pasta are my staple

Question 6 of 8

How often do you eat fruit?

Daily

Several times per week

Occasionally

Rarely

Question 7 of 8

How would you describe your sugar intake?

Low — I avoid added sugars

Moderate — occasional sweets

High — sweets most days

Very high — sugar at nearly every meal

Question 8 of 8

How consistent is your eating pattern?

Very consistent — regular meals and times

Fairly consistent with some variation

Inconsistent — skips meals often

Very irregular — often skip meals or binge

Excellent Diet Quality

Your dietary habits score very highly. You are building a strong nutritional foundation. Focus on maintaining consistency, staying well hydrated, and ensuring adequate protein intake relative to your activity level. Small optimizations like timing protein around workouts can further improve your results.

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Good Diet Quality

Your diet is generally healthy with a few areas to address. The highest-value improvements are usually: increasing vegetable servings to 4+ per day, reducing processed food frequency, and optimizing hydration. Check out our Water Calculator to dial in your hydration goal.

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Fair Diet Quality

Your diet has meaningful room for improvement. Start with two targeted changes: add one more vegetable serving per day, and replace one processed food item per day with a whole food alternative. Small, sustainable changes compound significantly over weeks and months. Our Budget Eating Guide shows how to do this cost-effectively.

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Diet Needs Significant Work

Multiple areas of your diet would benefit from improvement. Rather than overhauling everything at once, focus on one change per week: week one is hydration, week two is adding a daily vegetable serving, week three is reducing processed food. Gradual changes build lasting habits; radical changes rarely stick. Consider consulting a registered dietitian for personalized guidance.

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