Food Quality Contributors

What are Food Quality Contributors?

Food Quality Contributors are the core components that make up your Nutrition Score. Each Contributor represents a food category shown in published research to influence long-term health, such as vegetables, fruits, whole grains, processed meat, excess sugar or alcohol. As you log food throughout the day, you can see how each food is reflected in the Contributors.

Positive Contributors add points when you reach healthy daily targets. Negative Contributors subtract points when you exceed certain thresholds. Each one has a defined limit, so once you hit the cap (positive or negative), more intake will no longer contribute to your score.

Positive Contributors

These foods support long-term metabolic and cardiovascular health. Each can add up to +10 points to your Nutrition Score.

Vegetables (+10)

• Why: Whole, minimally processed vegetables improve fiber intake and are among the strongest predictors of long-term health.
• Examples: Broccoli, spinach, peppers, carrots, kale, corn.
• Scoring: Earn +10 points once you reach about 2.5 cups per day of whole vegetables (not sauces or juices).

Fruits (+10)

• Why: Whole fruits provide fiber, antioxidants, and steady energy, and are linked to reduced chronic disease risk.
• Examples: Apples, berries, oranges, bananas, avocado.
• Scoring: Earn +10 points at roughly 2.5 cups per day of whole fruit (excluding juices or processed fruit).

Whole Grains (+10)

• Why: High-fiber carbohydrates that support gut health, satiety, and stable blood sugar.
• Examples: Oats, brown rice, quinoa, whole wheat bread.
• Scoring: Earn +10 points when you eat about 3 servings per day of whole grains.

Healthy Oils (+10)

• Why: Unsaturated fats support hormones, reduce inflammation, and protect cardiovascular health.
• Examples: Olive oil, avocado, nuts, seeds.
• Scoring: Earn +10 points when healthy oils make up 20–35% of your daily calories.

Nuts &  Legumes (+10)

• Why: Plant proteins and healthy fats linked to improved heart health, metabolic function, and longevity.
• Examples: Almonds, lentils, chickpeas, peanuts, edamame.
• Scoring: Earn +10 points when you reach roughly 1 oz per day of nuts, seeds, and legumes.

Omega-3s (+10)

• Why: Essential fats that support heart, brain, and metabolic health.
• Examples: Salmon, sardines, trout, tuna, seaweed, eggs.
• Scoring: Earn +10 points when you consume about 250mg of omega-3s per day from fatty fish or omega-3-rich foods.
  

Negative Contributors

These foods may lower your score when eaten above certain amounts. Each can subtract up to -10 points from your Nutrition Score.

Red Meat (-5)

• Why: Higher intake is linked with increased risk of cardiovascular disease, type 2 diabetes, and certain cancers.
• Examples: Beef, lamb, pork.
• Scoring: Lose −5 points once you reach about 500g of cooked red meat per day.

Processed Meat (-10)

• Why: High in sodium and preservatives and consistently associated with higher risk of chronic disease.
• Examples: Bacon, sausage, deli meat, hot dogs, chicken nuggets.
• Scoring: Lose −10 points once you reach around 1.5 servings per day.

Alcohol (-10)

• Why: Even moderate intake increases risk of cancer, high blood pressure, and liver disease.
• Examples: Wine, beer, liquor.
• Scoring: Lose −10 points when you consume one drink (~14g alcohol) in a day.

Excess Sodium and Excess Sugar operate with a threshold. Unlike red meat or alcohol when you have any amount, these contributors will not subtract points until you surpass the daily suggested limit (indicated by the vertical bar). Once you pass the threshold, the bar will turn orange and start subtractng points.

Excess Sodium (-5)

• Why: High sodium intake raises the risk of hypertension, stroke, and cardiovascular disease.
• Examples: Canned soups, salty snacks, fast food, processed foods.
• Scoring: Lose −5 points when you exceed 2300mg of sodium per day. No points are subtracted if you stay under 1500mg.

Excess Sugar (-10)

• Why: Added sugars are strongly linked to obesity, insulin resistance, fatty liver, and heart disease.
• Examples: Soda, candy, desserts, sweetened yogurt.
• Scoring: Lose −10 points when added sugar exceeds 10% of your daily calories (roughly 50g). No points are subtracted if you stay under 5% of your daily calories (roughly 25g).

If you follow a specific diet where some Food Quality Contributors are not relevant, you can turn off your desired Contributors in Nutrition Settings.

By understanding how each contributor affects your score, you can make small, meaningful changes that add up to a healthier eating pattern.