Diet Risk Score Calculator
Answer the eight questions below to evaluate how your current eating patterns align with healthy dietary guidelines. The score highlights behaviours that may raise risk for obesity, metabolic syndrome, type 2 diabetes, and cardiovascular disease.
Answer the questions
Fruit & vegetable servings
How many total servings of fruits and vegetables do you usually eat per day?
Whole grain choices
How often do you choose whole-grain breads, cereals, rice, or pasta?
Sugary beverages
How many sugar-sweetened drinks (soda, sweetened coffee/tea, energy drinks) do you consume per week?
Processed meats
How often do you eat processed meats (sausages, bacon, deli meats, hot dogs)?
Fast food & takeout
How often do you rely on fast food, fried takeout, or ready-made meals?
Breakfast habits
How frequently do you skip breakfast or your first meal of the day?
Fried & high-fat foods
How often do you eat deep-fried foods or meals rich in saturated fat (fried chicken, fries, creamy sauces)?
Desserts & sweets
How often do you eat desserts, candy, or pastries?
How to Use This Calculator
Answer honestly
Reflect on your average week rather than a single day. Accurate responses make the risk score more meaningful.
Review your focus areas
The summary highlights specific behaviours that drive your score. Start with one small change before tackling multiple goals at once.
Track progress
Retake the questionnaire every 4–6 weeks to evaluate improvements in eating patterns and overall diet quality.
Formula
Diet Risk Score = Σ (Question Risk Points)
- Each answer is assigned 0 (best) to 3 (highest risk) points.
- Maximum score = 24 (8 questions × 3 points).
- 0–6 = Low risk, 7–12 = Moderate risk, 13–24 = High risk.
Full Description
The diet risk score is a simple screening tool inspired by nutrition guidelines from the World Health Organization, American Heart Association, and Academy of Nutrition and Dietetics. It focuses on dietary patterns strongly associated with long-term health outcomes. While it does not replace a full dietary assessment, the score spotlights behaviours worth prioritising.
Improve your score by increasing fruit, vegetable, and whole grain intake, limiting added sugars, choosing lean proteins, planning meals, and moderating fried or processed foods. For tailored advice—particularly if you manage a health condition—consult a registered dietitian or healthcare provider.
Frequently Asked Questions
Is this tool diagnostic?
No. It is a self-assessment to highlight potential dietary risk factors. Clinical assessments should be performed by healthcare professionals.
Do I need to track exact servings?
Approximate values are fine. Use typical portion sizes (½ cup cooked vegetables, 1 medium fruit) to gauge your intake.
How quickly can I lower my score?
Focus on gradual changes—adding a daily fruit, swapping sugary drinks for water, or preparing meals at home. Sustained habits are more important than rapid shifts.
Should I pair this with other tools?
Yes. Combine the diet risk score with calorie, macro, and weight trackers to build a holistic view of your health behaviours.