Diet Risk Score Calculator

Enter your eating habits across 9 food categories — frozen dinners, bread, fruits & vegetables, fish, and more — and your Diet Risk Score is calculated instantly. You'll see a total risk score plus a breakdown of points per category, giving you a clear picture of how your diet may relate to your risk of Type 2 diabetes, stroke, and cardiovascular disease.

How often do you eat frozen dinners / ready meals? *

How often do you eat white bread / refined grains? *

How often do you eat fruits and vegetables? *

How often do you eat fish (fresh, frozen, or canned)? *

How often do you eat red or processed meat? *

How often do you eat fast food / takeaway? *

How often do you drink sugary beverages (soda, juice, etc.)? *

How often do you eat nuts, seeds, or legumes? *

How often do you add extra salt to your food? *

Results

Your Diet Risk Score

Risk Category

Healthy Category Points

Unhealthy Category Points

Maximum Possible Score

Points Scored Per Food Category

Results Table

Frequently Asked Questions

How do I use the Diet Risk Score Calculator?

Simply answer all 9 questions about how frequently you eat or drink certain foods — such as frozen dinners, fruits, fish, red meat, and sugary drinks. The calculator scores each category and totals them to produce your overall Diet Risk Score, which reflects your estimated dietary risk for chronic disease.

What does my Diet Risk Score mean?

The score ranges from 0 to 27. A higher score indicates healthier dietary habits and a lower risk of diet-related diseases like Type 2 diabetes, stroke, and cardiovascular disease. A lower score suggests your diet may increase your risk and could benefit from improvement.

How can I improve my diet?

Focus on eating more fruits, vegetables, fish, nuts, and legumes while reducing intake of processed foods, red meat, fast food, refined grains, and sugary drinks. Small, consistent changes — like swapping white bread for whole grain or adding a daily piece of fruit — can meaningfully shift your score over time.

How can I eat less salt?

Avoid adding salt at the table, and reduce consumption of processed and packaged foods, which are typically high in sodium. Use herbs, spices, lemon juice, or vinegar to add flavor instead. Over time, your taste buds adjust and you'll find you need less salt to enjoy food.

How often should I eat bread?

If you eat bread, choosing whole grain or wholemeal varieties is healthier than white or refined options. Limiting white bread to a few times per week rather than daily can improve your diet score. Whole grain bread provides more fiber, which supports heart and digestive health.

How often should I eat fruits and vegetables?

Health guidelines recommend eating fruits and vegetables every day, ideally 5 or more portions. Daily consumption is associated with a significantly lower risk of cardiovascular disease, stroke, and certain cancers. Both fresh and frozen varieties count toward your daily intake.

Are frozen and canned fish healthy?

Yes — frozen and canned fish retain most of their nutritional value, including heart-healthy omega-3 fatty acids. They are a convenient and affordable alternative to fresh fish. Aim for at least 2 portions of fish per week, with at least one being oily fish like salmon, sardines, or mackerel.

Is this calculator a substitute for medical advice?

No. This tool provides an educational estimate of how dietary habits may relate to disease risk. It cannot replace a professional assessment by a qualified doctor or dietitian. If you have health concerns or want personalized dietary guidance, consult a healthcare professional.

Results

Points Scored Per Food Category

Results Table

Frequently Asked Questions

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