Did you know that only about 1 in 10 adults eat enough fruits and vegetables daily? Shocking, right? Eating healthy doesn’t have to feel like climbing a mountain. With our Healthy Eating Index (HEI) Score Calculator, you can easily track your daily food intake, see how your choices stack up, and make small changes for big improvements in your health.

Ready to get started? Let’s dive in and see how this simple tool can help you eat smarter and feel better!

How to Use

Step 1: Gather Your Daily Food Intake

Before you jump into the calculator, think about everything you’ve eaten today. How many cups of fruits? How many ounces of grains or protein? Don’t worry about being exact; just give your best estimate.

Not sure how to measure? Here are some examples:

• 1 cup of fruit could be a medium apple or a handful of strawberries.
• 1 ounce of grains could be one slice of bread or a half cup of cooked rice.

Step 2: Enter Your Food Data

Head over to the calculator and fill in each field:

1. Fruits: Type in how many cups of fruits you had today.
2. Vegetables: Enter your veggie intake in cups.
3. Whole Grains & Refined Grains: Did you have bread, pasta, or rice? Add the amounts here.
4. Dairy: Think of milk, yogurt, or cheese and enter the total in cups.
5. Protein Foods: Include chicken, eggs, beans, or tofu in ounces.
6. Seafood & Plant Proteins: Add how much fish, nuts, or legumes you had this week.
7. Added Sugars, Fats, and Sodium: This includes sugary drinks, butter, and salty snacks.

Be honest! The more accurate you are, the better your results.

Step 3: Hit “Calculate My HEI Score”

Once you’ve entered everything, click the Calculate My HEI Score button. In just a second, the calculator will crunch the numbers and give you your personalized HEI score!

How to Analyze Your Results

Your Total HEI Score

Your total score will appear at the top, out of 100. Here’s what it means:

• 90 or above: Amazing! Your diet is excellent.
• 75 to 89: Pretty good, but there’s room to fine-tune.
• 50 to 74: You’re halfway there. A few adjustments can make a big difference.
• Below 50: Uh-oh! Don’t stress, but let’s work on making some changes.

Category Breakdown

Below your total score, you’ll see individual scores for categories like fruits, veggies, and grains. Each category is scored out of 5 or 10.

• A high score means you’re meeting the daily recommendations.
• A low score shows where you can focus more attention.

For example, if your fruit score is 2 out of 5, aim to add an extra serving of fruit tomorrow, like an apple or a handful of berries.

Improvement Tips

The calculator also gives tips to improve your score. These are simple suggestions, like adding more greens to your meals or swapping sugary drinks for water. Think of it as your personal cheerleader for healthier eating!

Why Use the HEI Calculator?

This tool is like a GPS for your diet. It tells you where you’re on track and where you might need a little help. And just like a GPS, it gives you directions, not judgment. So, whether you’re crushing your goals or just starting out, this calculator has got your back.

Disclaimer

This tool is for general guidance and educational purposes. It’s not a substitute for professional medical or nutritional advice. Always talk to a healthcare provider before making major changes to your diet.