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This calculator scores your dietary pattern based on the quantity and quality of different foods and drinks that you are consuming. The score reflects the quality of your diet compared to national guidelines.
A diet high in fruit decreases your risk of cardiovascular disease, type 2 diabetes, and colon / rectal cancer, while helping you maintain a healthy body weight. Fruits are a great source of vitamins, minerals, and fibre!
A diet high in orange vegetables decreases your risk of cardiovascular disease, type 2 diabetes, and colon / rectal cancer, while helping you maintain a healthy body weight. Orange vegetables are high in vitamins, like vitamin A, and fibre!
A diet high in dark green vegetables decreases your risk of cardiovascular disease, type 2 diabetes, and colon / rectal cancer, while helping you maintain a healthy body weight. Dark green veggies are full of nutrients, like folate, and fibre!
A diet high in other vegetables and vegetable juices decreases your risk of cardiovascular disease, type 2 diabetes, and colon / rectal cancer. Helps maintain a healthy body weight.
A diet high in legumes and soy help you maintain a healthy body weight. Legumes and soy are packed with protein and fibre!
A diet high in whole grains decreases your risk of cardiovascular disease, type 2 diabetes, and colon / rectal cancer, while helping maintain a healthy body weight. Whole grains are a great source of B vitamins and fibre!
A diet low in fast foods decreases your risk of cardiovascular disease and obesity. Fast foods tend to be high in refined sugars, saturated fat, sodium, and low in fibre, vitamins, and minerals.
A diet low in sugar sweetened beverages decreases your risk of cardiovascular disease, type 2 diabetes, and colon / rectal cancer, while helping maintain a healthy body weight.
Water is important for your health and keeps you hydrated without the calories. For more info, click here.
A diet low in salty snacks decreases your risk of cardiovascular disease. Most of our sodium intake comes from processed foods like pizza and deli meats, along with salty snacks like chips and popcorn. Health Canada recommends consuming less than 2000mg of sodium per day.
Cooking at home supports healthy eating habits and can increase your diet's quality! Click here for some tips to help you cook more often.
Click here to find quick and easy recipes. Make it at Home!
Assessing your diet pattern can help you understand your diet quality. From here you can focus on using provided resources to improve your diet!
With these factors, your diet pattern decreases your risk of cardiovascular disease, type 2 diabetes and colon/rectal cancer, while helping you maintain a healthy body weight.
To improve your diet, it is recommended that you do the following:
Find inspiration for healthy and tasty recipes that are simple and budget-friendly here: Cookspiration.
Quick and easy meal ideas. Shopping in season produce can be cheaper and gives you a chance to try making new foods! Learn more and find recipes at SNAP-ed.
Get involved with food skills programs at local community kitchens (usually at a community centre or neighbourhood house) and community gardens.
A dietitian can help you to improve your diet quality! Ask your physician for a referral to a dietitian in your area, or find one here: Dietitians.ca.
A diet high in fruit decreases your risk of cardiovascular disease, type 2 diabetes, and colon / rectal cancer, while helping you maintain a healthy body weight. Fruits are a great source of vitamins, minerals, and fibre!
A diet high in dark green vegetables decreases your risk of cardiovascular disease, type 2 diabetes, and colon / rectal cancer, while helping you maintain a healthy body weight. Dark green veggies are full of nutrients, like folate, and fibre!
A diet high in orange vegetables decreases your risk of cardiovascular disease, type 2 diabetes, and colon / rectal cancer, while helping you maintain a healthy body weight. Orange vegetables are high in vitamins, like vitamin A, and fibre!
A diet high in other vegetables and vegetable juices decreases your risk of cardiovascular disease, type 2 diabetes, and colon / rectal cancer. Helps maintain a healthy body weight.
A diet high in legumes and soy help you maintain a healthy body weight. Legumes and soy are packed with protein and fibre!
A diet high in whole grains decreases your risk of cardiovascular disease, type 2 diabetes, and colon / rectal cancer, while helping maintain a healthy body weight. Whole grains are a great source of B vitamins and fibre!
A diet low in salty snacks decreases your risk of cardiovascular disease. Most of our sodium intake comes from processed foods like pizza and deli meats, along with salty snacks like chips and popcorn. Health Canada recommends consuming less than 2000mg of sodium per day.
A diet low in sugar sweetened beverages decreases your risk of cardiovascular disease, type 2 diabetes, and colon / rectal cancer, while helping maintain a healthy body weight.
Make water your drink of choice! Try flavouring your water using lemon or cucumber slices. Water is important for your health and keeps you hydrated without the calories. For more info, click here.
This report evaluates your results from the Dietary Pattern calculator. This calculator scores your dietary pattern based on the quantity and quality of different foods and drinks that you are consuming. The score reflects the quality of your diet compared to national guidelines.
Your Score is X/100
Your dietary pattern score is higher/lower than the average "X" year old Canadian male's score of "X"
You can be proud of:
To improve your diet, it is recommended that you do the following:
Cooking Inspiration
Find inspiration for healthy and tasty recipes that are simple and budget-friendly here: Cookspiration.
Quick and easy meal ideas. Shopping in season produce can be cheaper and gives you a chance to try making new foods! Learn more and find recipes at SNAP-ed.
Get involved with food skills programs at local community kitchens (usually at a community centre or neighbourhood house) and community gardens.
Dietitian Advice
A dietitian can help you to improve your diet quality! Ask your physician for a referral to a dietitian in your area, or find one here: Dietitians.ca.
Eat more fruits
A diet high in fruit decreases your risk of cardiovascular disease, type 2 diabetes, and colon / rectal cancer, while helping you maintain a healthy body weight. Fruits are a great source of vitamins, minerals, and fibre!
Eat more dark green vegetables
A diet high in dark green vegetables decreases your risk of cardiovascular disease, type 2 diabetes, and colon / rectal cancer, while helping you maintain a healthy body weight. Dark green veggies are full of nutrients, like folate, and fibre!
Eat more orange vegetables
A diet high in orange vegetables decreases your risk of cardiovascular disease, type 2 diabetes, and colon / rectal cancer, while helping you maintain a healthy body weight. Orange vegetables are high in vitamins, like vitamin A, and fibre!
Eat more other types of vegetables
A diet high in other vegetables and vegetable juices decreases your risk of cardiovascular disease, type 2 diabetes, and colon / rectal cancer. Helps maintain a healthy body weight.
Eat more legumes and soy
A diet high in legumes and soy help you maintain a healthy body weight. Legumes and soy are packed with protein and fibre!
Eat more whole grains
A diet high in whole grains decreases your risk of cardiovascular disease, type 2 diabetes, and colon / rectal cancer, while helping maintain a healthy body weight. Whole grains are a great source of B vitamins and fibre!
Limit salty snacks
A diet low in salty snacks decreases your risk of cardiovascular disease. Most of our sodium intake comes from processed foods like pizza and deli meats, along with salty snacks like chips and popcorn. Health Canada recommends consuming less than 2000mg of sodium per day.
Limit sugar sweetened beverages
A diet low in sugar sweetened beverages decreases your risk of cardiovascular disease, type 2 diabetes, and colon / rectal cancer, while helping maintain a healthy body weight.
Make water your drink of choice! Try flavouring your water using lemon or cucumber slices. Water is important for your health and keeps you hydrated without the calories. For more info, click here.
