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About this tool
Calculate your daily nutrition quality score based on vegetable, fruit, protein, and hydration intake to get actionable dietary feedback.
The Nutrition Quality Score turns a week of eating habits into a single 0–100 figure by awarding points across five food groups linked to brain health and subtracting them for sugary drinks and fast food. Positives are capped so nothing runs away with the score: vegetables earn 5 points a serving up to 5 servings, fruit and fish 5 points each up to 4, nuts 5 points up to 2, and water 2 points a glass up to 8. Each sugary drink costs 10 points and each fast-food or fried meal costs 8, which is why the negatives usually decide the grade — it is an informational self-check, not a clinical assessment.
Open Nutrition Quality Score on AltFTool — it loads instantly in your browser.
Drag the sliders for daily servings of Vegetables and Fruits, weekly servings of Fish/Seafood, daily Nuts/Seeds and daily glasses of Water.
Set 'Daily Sugary Drinks (Sodas, Juices)' and 'Weekly Fast Food / Fried Meals', then press Calculate Score.
A 0-100 score appears with its grade — Excellent from 85, Good from 70, Average from 50 — and Recalculate returns you to the sliders.
Every positive group has a cap, so a sixth serving of vegetables adds nothing and the score rewards variety over piling on one food.
A sugary drink costs 10 points against a vegetable serving's 5, matching how quickly added sugar erases the benefit of a good day.
The result lands in Excellent, Good, Average or Needs Improvement, so you know whether the change you made moved you a band or not.
85 and above is graded Excellent, 70 to 84 Good, 50 to 69 Average, and anything under 50 Needs Improvement. The scale runs 0 to 100 and includes a 10-point base, so a score in the 30s usually means the negatives are outweighing the positives rather than that you ate nothing.
Ten points per drink per day, with no cap — so two sodas a day is a 20-point deduction, roughly the entire value of hitting your fruit target. Fried or fast-food meals cost 8 points each per week on the same uncapped basis.
The positives max out at 91 points: 5 servings of vegetables (25), 4 of fruit (20), 4 weekly servings of fish (20), 2 of nuts or seeds (10) and 8 glasses of water (16). With the 10-point base and no sugary drinks or fast food, that clears 100, so anything beyond those caps is wasted.
No. It is a simple weighted self-check built around commonly recommended food groups, not a validated diagnostic index, and it does not account for calories, portion size, allergies, medication or existing conditions. Speak to a doctor or a registered dietitian before making significant dietary changes.
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