Check if you eat healthy

Find out on this page!

This checklist compares what you eat with the recommended amounts for a healthy adult of 18 to 50 years old. The amounts come from the current Dutch dietary guidelines (the Wheel of Five of the Netherlands Nutrition Centre, April 2026). For vitamin B12 we use the recommended intake for the European Union (EFSA).

The checklist gives feedback for four eating patterns:

1. with meat and fish;
2. vegetarian (no meat or fish, but dairy and eggs);
3. vegan (no animal products at all);
4. the plant-based core that every healthy diet shares.

Where a range is given, the lower amount is for women and the higher amount for men. Older people need less of some foods. Children and pregnant women have different needs.

This test does not replace the advice of a dietitian or doctor. A lower score does not mean that you are short of something. You may make up for it in other ways. If in doubt, ask a dietitian.

Start of the questionnaire

Tick an item if, on average, you eat at least the amount shown. For meat the amount is a maximum: tick it if you eat meat but no more than that.

After the last item you see how well your eating habits match the recommended amounts for each of the four eating patterns.

What matters most is the score for your own eating pattern. If it is 100%, you eat the recommended amounts. Vegans also need vitamin B12. The plant-based core is the part that every healthy diet shares.

A lower score does not mean that you are short of nutrients. It is a reason to take a closer look. If in doubt, ask your doctor to have your blood tested, for example for vitamin B12, iron or vitamin D.

Source of the amounts: the Wheel of Five of the Netherlands Nutrition Centre (Voedingscentrum, April 2026), for adults of 18 to 50 years old. Source for vitamin B12: the European Food Safety Authority (EFSA, 2015).

Thanks for completing this questionnaire.

Would you like to read more about the advantages of eating less meat? Then read about the disadvantages of eating meat.

Click here for an article on the benefits of vitamin B₁₂ supplements.

Click here for an overview of (other) tests.