How to Check If Your Diet Is Healthy (Calories, Fiber, Water)

To check if your diet is healthy, write down everything you ate and drank today, then compare five numbers with your targets: calories, fiber, protein, added sugar and salt. Add how many servings of fruit and vegetables you had and how much water you drank. The Food Calorie & Fiber Checker does all of this from plain text.

How do I check my daily food intake?

Open the Food Calorie & Fiber Checker and type your day the way you'd say it. One item per line, or separated by commas, works best:

• 2 boiled eggs and 2 slices of brown bread
• 1 cup daal, 2 roti, mixed sabzi
• 200g chicken breast with a cup of rice
• chai with milk and sugar
• an apple and a handful of almonds

The checker understands amounts ("2", "half", "1 1/2"), units (g, cup, slice, bowl, glass, tbsp) and everyday names, including South Asian dishes such as roti, paratha, daal, biryani, karahi, raita and lassi. If something isn't recognised, it's listed under "Did you mean" with suggestions you can click.

For personal targets, add your sex, age, height, weight and activity. Without them, the tool compares your day with the 2,000 kcal reference used on food labels.

What does a healthy day look like?

There's no single perfect menu, but most health organisations agree on the same pattern. The World Health Organization recommends plenty of fruit, vegetables, legumes, nuts and whole grains, keeping free sugars under 10% of calories and eating less salt.

The checker scores your day on the same ideas:

What it checks	Everyday target
Calories	Close to your daily need (from your profile)
Fiber	About 14 g per 1,000 kcal
Protein	At least 0.8 g per kg of body weight
Added sugar	Under 10% of calories
Sodium	Under 2,300 mg (about one teaspoon of salt)
Fruit and vegetables	5 servings

The health score out of 100 combines these. A high score doesn't mean a "perfect" diet; it means your day is close to the main guidelines.

Why is fiber so important?

Fiber keeps digestion regular, helps you feel full, and is linked with better blood sugar and cholesterol. Most people eat far less than the target. Easy ways to add it:

• Swap white rice for brown rice, or white bread for whole wheat roti.
• Add a bowl of daal, chana or rajma to lunch. A cup of cooked lentils has around 15 g of fiber.
• Eat whole fruit instead of juice: an apple or guava instead of a glass of orange juice.
• Add a handful of nuts or a spoon of chia seeds.

The checker's tips name the exact gap, for example "Add about 12 g fiber: a cup of lentils or two apples".

Worked example: a typical desi day

Here's a common day typed into the checker:

• Breakfast: paratha with an omelette, chai with sugar
• Lunch: chicken biryani (one plate), raita
• Snack: samosa, a cup of chai with sugar
• Dinner: 2 roti, chicken karahi, salad

A day like this is usually high in calories, fat and salt, with too little fiber and fruit. The tips would suggest things like a plain roti instead of paratha, less sugar in chai, and adding daal or fruit. Small swaps like these move the score more than a complete diet change.

How much water should I drink?

The checker works out water from your weight: about 35 ml of drinks per kg, plus about 500 ml per hour of exercise and 500 ml in hot weather. For someone who weighs 70 kg that's roughly 2.5 litres of drinks on a normal day. It then subtracts the water already in what you logged (tea, milk, soup and watery foods all count), and shows the rest as glasses of 250 ml.

Thirst, the colour of your urine (pale yellow is good) and the weather are better daily guides than a fixed number. People with heart or kidney conditions may have a fluid limit from their doctor; follow that instead.

Common mistakes when logging food

• Forgetting drinks. Sugary tea, juice and soft drinks add a lot of calories and sugar.
• Skipping cooking oil and ghee. A tablespoon of oil is about 120 kcal. Add "1 tbsp oil" when food is fried.
• Guessing portions too small. A "plate" of rice or biryani is often 2–3 cups.
• Logging only meals. Biscuits, chips and nuts between meals count too.

When should you see a doctor or dietitian?

A food checker is for awareness, not diagnosis. Talk to a doctor if you have unexplained weight loss, ongoing digestive problems, or a condition such as diabetes, kidney disease or high blood pressure. For condition-specific meal plans, see the Diet Plan for Health Conditions.

Next steps

Once you know your calorie target, use the Calorie Calculator or the Macro Meal Planner to plan meals, and read how many calories you need per day. Then come back to the Food Calorie & Fiber Checker for a few days to see your patterns. Everything runs in your browser, so your food diary stays on your device.