Mediterranean Diet Adherence Screener (MEDAS 14-item) — Nutrition and Diet Quiz
Yes/no style items scoring adherence to the Mediterranean diet pattern.
Take the Mediterranean Diet Adherence Screener (MEDAS 14-item) to quickly assess how closely your eating habits align with the evidence-based Mediterranean diet pattern. This Nutrition and Diet screening tool evaluates key components such as olive oil use, fruit and vegetable intake, whole grains, legumes, fish, poultry, red and processed meats, dairy and sweet consumption, and moderate wine intake. The MEDAS short questionnaire is widely used in clinical and research settings to give a practical snapshot of diet quality and adherence to a heart-healthy Mediterranean dietary pattern.
Completing this MEDAS 14-item screener takes only a few minutes and provides an immediate numeric score to guide personalized nutrition choices. Whether you are tracking improvements, counseling clients, or simply curious about your diet, this Nutrition and Diet quiz helps identify strengths and opportunities—focusing on olive oil, vegetables, fruits, legumes, fish, and limiting processed foods—to support better cardiovascular and metabolic health.
Do you use olive oil as the main culinary fat for cooking and dressing?
Olive oil (preferably extra-virgin) is a cornerstone of the Mediterranean diet.
Do you consume at least 4 tablespoons (about 60 mL) of olive oil daily (cooking + dressing)?
This item measures total daily olive oil intake across meals.
Do you eat 2 or more servings of vegetables daily (excluding potatoes)?
Include salads, cooked vegetables, and raw vegetables across the day.
Do you consume 3 or more servings of fruit daily?
Fresh, whole fruits count—avoid counting fruit juices as full servings.
Do you eat 3 or more servings per week of legumes (beans, lentils, chickpeas)?
Legumes are a primary plant-protein source in the Mediterranean diet.
Do you consume 3 or more servings per week of fish or seafood?
Fish—especially oily fish—provides beneficial omega-3 fatty acids.
Do you eat fewer than 3 servings per week of red or processed meat?
Limiting red and processed meats supports Mediterranean dietary patterns.
Do you consume fewer than 3 servings per week of butter, margarine, or cream?
Replace these with olive oil or other plant-based fats when possible.
Do you prefer white meat (poultry) over red meat when choosing meat?
Choosing lean poultry or substituting plant proteins aligns with Mediterranean patterns.
Do you consume fewer than 1 serving per day of sugar-sweetened beverages (soft drinks, sweetened juices)?
Limiting sugary drinks helps maintain healthy energy balance and metabolic health.
Do you consume fewer than 3 servings per week of commercial sweets or pastries?
Minimize pastries, cookies and similar processed sweets for better diet quality.
Do you consume at least 3 servings per week of nuts (almonds, walnuts, hazelnuts, etc.)?
Nuts provide healthy fats, fiber, and micronutrients common in the Mediterranean diet.
Do you consume at least 3 servings per week of whole grains (wholegrain bread, pasta, brown rice)?
Whole grains are preferred over refined grains for fiber and nutrient content.
If you drink alcohol, do you consume wine in moderation (for example, up to 1 glass/day for women and up to 2 for men) as part of meals?
Moderate wine with meals is a traditional element of the Mediterranean pattern; non-drinkers should select 'No' for this item.
Frequently asked questions
The MEDAS 14-item screener is a short, validated questionnaire designed to quickly assess adherence to the Mediterranean dietary pattern by scoring key food groups and behaviors across 14 items. It provides a simple numeric score (0–14) to indicate diet quality relative to Mediterranean recommendations.
The MEDAS 14-item screener typically takes 3–7 minutes to complete, depending on how quickly you can estimate your usual servings and habits.
Each of the 14 items scores 1 point for adherence and 0 for non-adherence. The results_function sums selected option values to produce a total score between 0 and 14. Scores around 0–5 indicate low adherence, 6–9 moderate adherence, and 10–14 high adherence to the Mediterranean diet.
No. This Nutrition and Diet quiz is a screening tool to assess dietary patterns and guide behavior change. It does not replace individualized medical advice or a comprehensive nutritional assessment by a registered dietitian or healthcare provider.
Retake the screener every 2–3 months after making changes to your diet to monitor progress. More frequent tracking may be useful when actively working on specific dietary goals.
If you do not drink alcohol, answer 'No' for the wine-related question. The Mediterranean pattern can be followed without consuming alcohol; non-drinkers do not need to start drinking to improve adherence.
Yes. While the MEDAS emphasizes Mediterranean foods such as olive oil, fish, legumes, nuts and whole grains, similar healthy choices from other cuisines (e.g., using plant oils, regional fish, legumes and whole grains) can also contribute to adherence. Focus on underlying principles: high plant-food intake, healthy fats, and limited processed foods and red meat.
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