Enter your eating habits and see your diet quality score, health impact and life expectancy effect — measured against the Mediterranean diet and NHS/WHO guidelines.
Fruit & vegetables
NHS recommends 5 a day. Mediterranean diet averages 7–8. 1 portion = 80g fresh, 30g dried, 150ml juice (max 1 juice/day)
Eating a wide range of colours and types provides broader micronutrient coverage
Protein sources
WHO classifies processed meat as Group 1 carcinogen. NHS recommends max 70g red/processed meat per day
NHS recommends 2 portions/week including 1 oily fish. Mediterranean diet includes 3–4 portions.
Beans, lentils, chickpeas, nuts, tofu — cornerstone of Mediterranean and plant-based diets
Grains & carbohydrates
Mostly white bread/pasta/rice (0) → Mostly wholegrains, oats, brown rice (4)
None (0) → Heavy (sugary drinks, sweets, pastries daily) (4). NHS recommends max 30g free sugars/day
Fats & dairy
Olive oil is the primary fat in the Mediterranean diet. Also includes avocado, nuts, oily fish
Ready meals, crisps, fizzy drinks, fast food. UK average is ~57% of calories from UPF (NOVA classification)
None (0) → Heavy (cheese, milk, butter daily) (4). Moderate dairy is neutral to mildly positive
Eating habits & patterns
Home cooking is consistently associated with better diet quality and lower calorie intake
Skipping meals, eating very late or grazing all day (0) → Regular meals at consistent times (4)
Fruit, veg, soups and water contribute significantly to daily fluid intake
Alcohol has no safe level per The Lancet 2018
Slow eating is linked to better satiety signals and lower calorie intake
Overall diet score
—
out of 100
vs Mediterranean diet
—
% alignment
vs NHS / WHO guidelines
—
% compliance
Life expectancy effect
—
vs average diet
Diet quality tier
—
overall classification
Biggest strength
—
keep this up
Biggest gap
—
biggest opportunity
Your diet vs Mediterranean diet vs NHS guidelines
Factor breakdown
What your diet is doing to your body right now
Your top personalised improvements