WHO advises adults to eat at least 400 g of fruit and vegetables a day, keep free sugars below 10% of energy, eat less than 5 g of salt a day, keep saturated fat to no more than 10% of energy and get carbohydrates mainly from whole grains, vegetables, fruit and pulses[1]. This check scores your habits against that advice.
What the check is based on
Each question maps to a part of the WHO healthy diet fact sheet[1]:
| Question | WHO advice for adults |
|---|---|
| Fruit and vegetables | At least 400 g a day |
| Grains and pulses | Carbohydrates mainly from whole grains, vegetables, fruit and pulses |
| Sugary foods and drinks | Free sugars below 10% of energy, with further benefits below 5% |
| Salt | Less than 5 g of salt (2 g of sodium) a day |
| Fats | Saturated fat no more than 10% of energy, trans fat no more than 1% |
WHO also recommends at least 25 g of naturally occurring fibre a day for adults[2], which whole grains, pulses, fruit and vegetables supply.
How the score works
Each answer scores 0, 1 or 2 points, for a total out of 16. A high score means your everyday habits already follow most of the WHO advice. A middle score means a few changes would make a real difference. A low score is a good reason to talk to a professional, who can help you change one thing at a time without overhauling your whole life.
Book a video, phone or in-person session with a professional from our network. Your result can be attached so you do not start from scratch.
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Frequently asked questions
How much fruit and vegetables should I eat?
WHO advises at least 400 g a day for everyone older than 10[1].
How much salt is too much?
WHO advises adults to eat less than 5 g of salt a day, equal to 2 g of sodium[1].
How much sugar can I have?
WHO recommends keeping free sugars below 10% of total energy intake, and says going to 5% or less may bring further benefits[1].
Is this check a medical assessment?
No. It is a quick self-check. A dietitian looks at your full diet, health and goals.
Sources and citations
Every figure on this page was read on the publisher's own page. Where a country or body does not publish a figure we say so instead of estimating.
- World Health Organization, Healthy diet: fact sheet (26 Jan 2026)
- World Health Organization, WHO updates guidelines on fats and carbohydrates (17 Jul 2023)
