EAT-Lancet self-check

Where does your plate stand?

Think of a usual week and tap how much you eat of each food group. See how it compares with the Planetary Health Diet, and where a small change would count most.

11 taps, about a minute. No need to be exact: a rough idea is enough.

Mostly plants

Vegetables Portions a day

1 = a handful raw, or a side of cooked vegetables (80 g)

Fruits Pieces a day

1 = a medium fruit, or a handful of berries (100 g)

Whole grains Portions a day

1 = a bowl of oats, 2 slices of wholegrain bread, or a plate of brown rice or wholewheat pasta. White bread, rice and pasta do not count.

Legumes Times a week

1 = half a can of beans, chickpeas or lentils, or a portion of tofu

Tree nuts & peanuts Handfuls a day

1 = a small handful of nuts, or 2 tablespoons of peanut butter (30 g)

Starchy roots & tubers Times a week

1 = a medium potato, a portion of fries or cassava

Animal-sourced foods

Dairy products Portions a day

1 = a glass of milk, a pot of yogurt, or a slice of cheese

Chicken or other poultry Times a week

1 = a chicken breast, or chicken in a main dish

Fish & shellfish Times a week

1 = a fillet, or fish or seafood in a main dish

Eggs Eggs a week

1 = one egg

Beef, pork or lamb Times a week

1 = a steak, a burger, a dish with mince, or ham or sausage in a sandwich

Your appetite Optional

The diet's amounts are set for an average of about 2,400 kcal a day. Many women and older adults need closer to 2,000 (smaller); very active people about 2,800 (larger).

Your result

Your result appears here, food group by food group, as you answer. Nothing is saved: your answers only live in this page's address, so you can bookmark it and check again later.

How the check works

  • Each answer is turned into an average amount per day with a typical portion, then compared with the reference intake of the 2025 EAT-Lancet Summary Report, scaled to your appetite.
  • Vegetables, fruits, whole grains, legumes and nuts are on track from 80% of the reference, as long as they stay within their range: answers are rough, so the check does not pretend to be exact.
  • Animal-sourced foods and potatoes are optional in the diet: less, not never. Anything up to the top of their range is on track, including none at all.
  • Short answers count as averages: “<1” a day as 3 times a week, “8+” a week as 10. Oils, added sugar and salt are not part of the check.
  • The ranges describe healthy patterns for a population. If you are pregnant, growing, unwell or have specific needs, talk to a health professional.
See the full framework What if your country ate this way?

Reference intakes: EAT-Lancet Commission 2025, Summary Report. Feast on the Planet is not affiliated with or endorsed by EAT or The Lancet.