Mediterranean Diet Self-Assessment

The Mediterranean diet is one of the most well-researched eating patterns for improving heart health, metabolic health, and longevity.

But what does it actually look like in real life, and how close are you to following it?

Use this quick 5-point check to assess your current habits.

Mediterranean Diet Score (Out of 5)

1. Plants First (Vegetables + Fruit)

Are you eating at least 4 servings of vegetables and 2 servings of fruit daily?

• 1 serving = 1 cup raw vegetables or ½ cup cooked

• 1 serving fruit = 1 medium fruit or 1 cup cut fruit

☐ Yes (1 point)

☐ No (0 points)

2. Fibre-Rich Foods (Legumes + Whole Grains)

Do you include legumes daily (beans, lentils, hummus) and choose whole grains most of the time (>75%)?

• 1 serving legumes = ½ cup or 3 tbsp hummus

☐ Yes (1 point)

☐ No (0 points)

3. Healthy Fats (Including Nuts)

Is your main cooking fat olive oil or other unsaturated oils, and do you include nuts or seeds daily?

• 1 serving nuts/seeds = ¼ cup or 2 tbsp nut butter

☐ Yes (1 point)

☐ No (0 points)

4. Protein Quality

Do you eat fish or seafood at least 2 times per week and limit red meat to 2 or fewer times per week?

☐ Yes (1 point)

☐ No (0 points)

5. Whole Foods Focus

Do you limit ultra-processed foods and keep dairy intake moderate (less than 2 servings per day)?

☐ Yes (1 point)

☐ No (0 points)

Your Score: ____ / 5

• 5/5 → You are strongly aligned with a Mediterranean dietary pattern

• 3–4/5 → You’re on the right track—small tweaks can make a big difference

• 0–2/5 → Start with 1–2 changes and build from there

Why This Matters

Following a Mediterranean-style pattern has been associated with:

• Reduced risk of heart disease and stroke

• Improved cholesterol and blood pressure

• Better blood sugar control

• Reduced inflammation

• Lower risk of type 2 diabetes

The goal isn’t perfection, t’s consistency and progression.