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The UPF Intake Assessment

This quiz gives an indication of where your UPF intake sits relative to the UK population, based on the NOVA food classification system.

It isn't a validated clinical tool, and it isn't designed for diagnosis. Thirteen questions can't capture the full complexity of a real diet the way a proper dietary assessment would, and like all self-reported data, answers here tend to underestimate actual UPF intake rather than overstate it.

Treat your result as a general steer, not a precise measurement, and use it as a starting point for small, practical changes.

How often do you eat mass-produced packaged sliced bread, wraps or buns? (Not bakery-made or homemade)

A
B
C
D
E

How often do you eat packaged breakfast cereal, cereal bars, or flavoured instant porridge sachets?

A
B
C
D
E

How often do you eat crisps, packaged biscuits, confectionery or chocolate bars?

A
B
C
D
E

How often do you drink soft drinks, squash, energy drinks or flavoured milk drinks? (Include diet and zero-sugar versions.)

A
B
C
D
E

How often do you eat supermarket ready meals, instant noodles or packaged instant soups?

A
B
C
D
E

How often do you eat reconstituted meat products: nuggets, sausages, burgers, hot dogs, deli slices?

A
B
C
D
E

How often do you use meal replacement shakes (e.g. Huel, flavoured protein shakes), protein bars, or powdered "complete meal" products?

A
B
C
D
E

How often do you eat flavoured yoghurts, ice cream or packaged desserts?

A
B
C
D
E

How often do you use jarred cooking sauces, bottled dressings, margarine or sweet spreads?

A
B
C
D
E

How often do you eat takeaway or fast food, including delivery apps?

A
B
C
D
E

How many of your main meals each week are cooked from whole ingredients?

A
B
C
D
E

How many portions of fruit, vegetables, nuts and seeds do you eat on a typical day?

A
B
C
D
E

How often do you read the ingredients list before buying a packaged product?

A
B
C
D
E

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