Free Nutritional Assessment

A photo with nutritious foods to inspire taking the free nutritional assessment

In the free nutritional assessment, you will answer a series of questions and receive a score in four categories, as well as an overall score.

The quiz will take about 5 minutes and you will be able to see your results immediately. You don’t need to provide any information before or after the quiz to see your results.

Take the free nutritional assessment below to see your personalized results

Start the quiz below. You will not be prompted to share any personal information to see your results.

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Created by Dan DuPraw

Nutritional Wellness Assessment

1 / 34

How often do you eat flavored snacks like: Cheez-Itz, Doritos, Cheese Puffs, Pringles, BBQ Chips, etc.

2 / 34

How many different fruits, vegetables, nuts, and seeds total do you eat each week?

3 / 34

How often do you eat fast food? (Typical fast food, gas station or convenience store hot foods, prepared breakfast sandwiches)

4 / 34

How often do you skip meals?

5 / 34

I understand what "ultra-processed foods" are and generally do my best to avoid them

6 / 34

How often do you drink wine?

7 / 34

I understand the importance of gut health and how it impacts my nutrition and overall wellness.

8 / 34

How often do you eat nuts?

9 / 34

How often do you drink sports drinks? (Gatorade, Powerade, sports drinks drinks with added sugar)

10 / 34

How often do you eat breakfast?

11 / 34

Do you understand how much fiber you should be eating daily?

12 / 34

How often do you drink beer?

13 / 34

How often do you eat out at non-fast food style restaurants?

14 / 34

I regularly drink at least 10 - 16 cups of water daily

15 / 34

How often do you drink soda or energy drinks?

16 / 34

How often do you eat fast food?

17 / 34

I feel confident when preparing meals at home that I have the knowledge and ability to cook a nutritious meal

18 / 34

Do you eat your meals at mostly the same time each day consistently?

19 / 34

Check each food or category of foods that you eat at least WEEKLY:

20 / 34

How often do you eat beans, peas, lentils or other legumes?

21 / 34

I have read at least one book about nutrition, clean eating or a related food topic in the last 3 years

22 / 34

I understand the best order to eat my food for optimal nutritional impact (fiber, protein, fat, carbs)

23 / 34

How often do you eat sliced deli meat?

24 / 34

How often do you drink liquor?

25 / 34

How would you rate your eating habits?

26 / 34

How often do you eat bacon or sausage?

27 / 34

How often do you eat leafy greens (spinach, kale, collards, mixed greens, etc)?

28 / 34

Do you avoid consuming foods or drinks with food coloring on the ingredients list?

29 / 34

Do you know how many of our calories (on average) come from eating ultra-processed foods in the United States?

30 / 34

How often do you eat frozen convenient foods? (frozen pizza, nuggets, TV dinners, hot pockets, etc.)

31 / 34

How many days per week do you eat a homemade meal?

32 / 34

How often do you snack between meals?

33 / 34

How many days per week do you eat sweets? (Candy, chocolate, any desert type of treat with added sugar, cookies, brownies, ice cream, etc)

34 / 34

Do you understand how much protein you should be eating daily?

Your score is

The average score is 55%

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Nutrition resources

After you complete the free nutritional assessment, you might be wondering where to go to get started on improving your overall nutrition. Here are some resources you might find helpful.