Diet Risk Score Calculator
Assess your dietary health risk based on eating habits and food frequency
Dietary Assessment Questionnaire
Answer all 9 questions about your eating habits. Select how often you consume each type of food.
1. Fast Food & Takeout
Frozen dinners, take-out meals, sit-in meals, fast food, and pizza
2. Bread & Rolls
Bread, sandwiches, rolls
3. Salty Snacks
Chips, popcorn, pretzels, crackers, and other salty snacks
4. Processed Meats
Hot dogs, sausage, deli, or cured meats
5. Sweet Drinks
Soda, flavored coffee, milk tea drinks, and juices
6. Nuts & Seeds
Peanuts, walnuts, seeds, other nuts, and nut butter
7. Fish & Shellfish
Fish, shellfish (fresh, frozen, or canned)
8. Vegetables
All vegetables (except starchy ones like potatoes)
9. Fruits
All fruits (whole fruits preferred over juices)
Your Diet Risk Assessment
Some dietary improvements could reduce health risks
Recommendation
Consider reducing processed foods and increasing fruits/vegetables
Associated Health Risks
- • Type 2 diabetes
- • Cardiovascular disease
- • Stroke
- • Heart attack
Score Breakdown
Range: 0-27 points
Lower scores: Better diet quality
Higher scores: Higher mortality risk
Scoring System Explained
| Food Category | Daily | 2-3x/week | Once/week | Never |
|---|---|---|---|---|
| Fast food 🍕 | 3 | 2 | 1 | 0 |
| Bread 🥪 | 3 | 2 | 1 | 0 |
| Salty snacks 🥨 | 3 | 2 | 1 | 0 |
| Salty meats 🌭 | 3 | 3 | 3 | 0 |
| Sweet drinks 🥤 | 3 | 2 | 1 | 0 |
| Nuts 🥜 | 0 | 0 | 2 | 3 |
| Fish 🐟 | 3 | 1 | 0 | 0 |
| Vegetables 🥕 | 0 | 3 | 3 | 3 |
| Fruits 🍎 | 0 | 3 | 3 | 3 |
Lower scores indicate better dietary patterns and reduced mortality risk.
Risk Level Guide
Low Risk (0-5 points)
Excellent dietary habits
Moderate Risk (6-10 points)
Some improvements needed
High Risk (11-15 points)
Significant changes needed
Very High Risk (16+ points)
Urgent dietary changes
Diet Improvement Tips
Cook at home to control sodium
Choose unsweetened beverages
Eat 2+ servings of fish per week
Include nuts and seeds daily
Aim for 4+ servings of fruits/vegetables
Limit processed and cured meats
Understanding the Diet Risk Score
What is the Diet Risk Score?
The Diet Risk Score is a validated tool that assesses mortality risk based on dietary patterns. It evaluates the frequency of consumption of key food groups associated with health outcomes.
Scoring Methodology
- •High-risk foods: Higher frequency = more points
- •Healthy foods: Lower frequency = more points
- •Total range: 0-27 points (lower is better)
Health Implications
Higher scores are associated with:
- • Increased cardiovascular disease risk
- • Higher type 2 diabetes risk
- • Elevated stroke risk
- • Overall increased mortality risk
Key Dietary Factors
- ⚠Sodium intake: From processed foods and fast food
- ⚠Added sugars: From sweetened beverages
- ✓Protective foods: Fruits, vegetables, nuts, fish
Foods to Reduce
- 🍕Fast food and takeout meals
- 🌭Processed and cured meats
- 🥨High-sodium snacks
- 🥤Sugar-sweetened beverages
- 🥪Refined grain products
Foods to Increase
- 🥕Vegetables (aim for 2+ servings daily)
- 🍎Fruits (aim for 2+ servings daily)
- 🐟Fish and shellfish (2+ times per week)
- 🥜Nuts and seeds (daily consumption)
- 💧Water and unsweetened beverages
⚕️ Medical Disclaimer
This Diet Risk Score Calculator is for educational and informational purposes only and should not replace professional medical or nutritional advice. The assessment is based on general dietary patterns and may not account for individual health conditions, allergies, or specific nutritional needs.
- • Individual health risks vary based on genetics, lifestyle, and medical history
- • This tool does not diagnose or predict specific health conditions
- • Dietary needs may differ based on age, pregnancy, medical conditions, or medications
- • Some individuals may require specialized diets for health management
Always consult with a healthcare provider, registered dietitian, or qualified nutritionist before making significant dietary changes, especially if you have existing health conditions, diabetes, heart disease, or are taking medications that may be affected by diet.