What it looks at
- Meal rhythm — how regular your meals are and what the evening has to compensate for
- Plant foods: fruit, vegetables, pulses, wholegrains, and how varied they are
- Protein and fat quality — fish, olive oil, red and processed meat
- Ultra-processed food, sugary drinks, and how much of the week is bought ready-made
- Salt, alcohol and fluids — including the sodium that arrives hidden in packaging
A question from this assessment
How regular are your meal times from day to day?
Every question is answered on the same 1–10 scale. Questions where a high answer is unfavourable are reversed before scoring.
Who it is for
Anyone whose eating has drifted into whatever is quickest, anyone stuck in a start-a-diet-then-abandon-it loop, and anyone who wants to find the one habit worth fixing first.
How the result is reported
Common questions
Does it calculate calories or BMI?
No. It does not ask for your weight, height or intake, and it does not estimate anything about your body. It only looks at habits.
Can it detect a food intolerance?
No. Intolerances and allergies need proper testing — self-diagnosis here leads people to cut out foods unnecessarily.
Should I see a dietitian instead?
If you have a medical condition, a history of disordered eating, or repeated cycles of losing and regaining weight, then yes — a dietitian will help far more than any online assessment.
Scientific basis
The questions in this assessment are adapted from the domains these validated instruments and guidelines cover.
- MEDAS-14 Mediterranean adherence screener
- DASH dietary pattern
- NOVA ultra-processed food classification
- WHO sodium and free-sugar guidance
Sources
- Schröder H et al. A short screener is valid for assessing Mediterranean diet adherence (MEDAS). J Nutr. 2011PMID 21508208
- Estruch R et al. Primary prevention of cardiovascular disease with a Mediterranean diet (PREDIMED). N Engl J Med. 2018PMID 29897866
- Hall KD et al. Ultra-processed diets cause excess calorie intake and weight gain: inpatient randomised trial. Cell Metab. 2019PMID 31105044
- Aune D et al. Fruit and vegetable intake and risk of cardiovascular disease, cancer and mortality. Int J Epidemiol. 2017PMID 28338764
- Reynolds A et al. Carbohydrate quality and human health: series of meta-analyses. Lancet. 2019PMID 30638909
- Malik VS et al. Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes. Diabetes Care. 2010PMID 20693348
- Sacks FM et al. Effects on blood pressure of reduced dietary sodium and the DASH diet. N Engl J Med. 2001PMID 11136953
- Wood AM et al. Risk thresholds for alcohol consumption: 599,912 drinkers. Lancet. 2018PMID 29676281
This is an educational self-assessment, not a medical test. It cannot diagnose anything. Read the medical disclaimer before you start.