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Quizzes > Health & Medicine

Am I Malnourished Quiz: Check Your Nutrition Risk

Quick, free nutrition self check with a simple risk score and tips.

Editorial: Review CompletedCreated By: Jean Dominique BeldorUpdated Aug 25, 2025
2-5mins
Profiles
Paper art quiz scene with fruits vegetables and checkboxes on teal background inviting free malnutrition risk test

This am I malnourished quiz helps you spot possible nutrition gaps and see if you may be at risk, then gives simple steps to support eating well. If you're unsure about intake, try the am i eating enough quiz. To explore micronutrients, see the vitamin deficiency quiz, or check related issues with the am i anemic quiz.

How do you usually handle breakfast on weekdays?
I eat a balanced breakfast within an hour of waking
I often skip breakfast and wait until noon or later
I grab coffee and a pastry or bar most days
My morning appetite swings a lot, so some days I eat little or nothing
undefined
How many different colors of fruits and vegetables do you usually eat in a day?
4 or more colors across meals
1 to 2 colors most days
Rarely include produce; meals are beige or the same color
Varies a lot depending on how I feel or what I can tolerate
undefined
Across a typical week, how varied are your protein sources?
A good mix (eggs, dairy/soy, fish, poultry, legumes, nuts)
Mostly the same one or two options
I often fall short on protein entirely
Some weeks I can't tolerate my usual proteins or lose interest in them
undefined
Which statement best describes your meal timing across workdays and weekends?
Mealtimes are fairly consistent day to day
I often miss or delay meals on busy days
I eat regularly but it's mostly packaged or fast options
Some days I eat frequently, other days barely at all
undefined
By mid-afternoon, how does your energy usually feel?
Steady; I planned lunch and a snack if needed
I crash because I skipped or under-ate earlier
I feel wired then tired after sweet drinks or treats
It fluctuates with stress, sleep, or gut discomfort that day
undefined
When it comes to hydration, what's most true for you?
I drink water regularly and with meals
I realize late in the day I barely drank anything
Most of my drinks are sugary or energy beverages
Nausea or gut issues make me sip inconsistently
undefined
How do you usually source your meals?
Mostly home-cooked with a balance of protein, carbs, fats, and produce
I skip cooking and sometimes skip meals entirely due to time
Mostly convenience foods or takeout with limited variety
My cooking and eating change often with how I feel physically or emotionally
undefined
Before or after activity, what's your snack strategy?
I plan a carb-plus-protein option when workouts are longer or intense
I often train fasted and delay refueling for hours
I grab a sugary drink or candy and call it good
Some days I can't stomach anything around workouts
undefined
Lately, do you find yourself feeling cold more than usual?
No, my temperature comfort feels normal
Yes, especially on days I under-eat or skip meals
Sometimes, and my diet is heavy on refined options
It fluctuates with illness, stress, or gut flare days
undefined
Over the past 3 months, which best describes your weight trend?
Mostly stable within a small range
Unintended loss that coincides with skipped or tiny meals
Stable but with frequent ultra-processed choices dominating
Up and down related to appetite swings or digestive issues
undefined
How often do you get sick (colds or infections) and how quickly do you bounce back?
Not often, and I recover predictably
I've been sick more and recovery feels slow during low-intake periods
I get sick more than I'd expect despite enough calories but low variety
It varies with stress, sleep, and flare-ups affecting my eating
undefined
Have you noticed changes in hair, skin, or nails recently?
No notable changes; they seem typical for me
More brittle or thinning coinciding with skipped meals or low protein
Dullness or breakage while eating plenty of calories but limited variety
Changes come and go with appetite or gut tolerance shifts
undefined
Which statement best captures your digestion after meals?
Generally comfortable and regular
I feel empty, lightheaded, or shaky if I go too long without eating
Frequent bloat or constipation when my diet lacks fiber variety
Symptoms like nausea or reflux make me change or skip meals unpredictably
undefined
What role does caffeine play in your day?
Enjoyed alongside meals without replacing them
Used to push through hunger and delay eating
Often paired with sweetened creamers or energy drinks instead of food
On uneasy-stomach days I stick to sips and eat erratically
undefined
How does your eating change in the evening?
Dinner is balanced and I stop when satisfied
I'm too busy earlier and end up ravenous late at night
Evenings lean heavily on salty or sweet packaged snacks
Some nights I graze, other nights I have little appetite
undefined
At social events with food, what tends to happen?
I build a balanced plate and eat at a comfortable pace
I get distracted, barely eat, and feel drained later
I rely on the snack table with little fresh variety
Crowds or nerves change my appetite from event to event
undefined
When your schedule or travel disrupts routine, how does your eating respond?
I adapt with portable, balanced options
I accidentally miss meals and play catch-up later
I default to chips, sweets, or fast food most of the time
Appetite and tolerance change with motion or stress so intake varies a lot
undefined
How do budget constraints shape your food choices lately?
I plan simple, balanced meals (frozen veg, beans, grains, eggs)
I cut portion sizes or skip meals to stretch costs
I rely on the cheapest ultra-processed options most days
Some weeks I eat well; other weeks appetite, stress, or access throw me off
undefined
What's your stance on supplements versus food?
Food first; supplements only to fill specific gaps
I depend on supplements because I under-eat real meals
I take several supplements to make up for a highly processed diet
I rotate supplements or meal replacements as appetite allows
undefined
How often does alcohol displace a meal or snack for you?
Rarely or never; I still eat balanced meals
Sometimes I skip eating when I drink and feel drained later
I often pair drinks with salty snacks instead of a full meal
It varies a lot with mood and social plans week to week
undefined
Which best describes your approach to fiber-rich foods like beans, whole grains, and veg?
Included daily in comfortable amounts
I often skip them because they make me too full to eat enough overall
I rarely include them; most carbs are refined or from snacks
Some days I tolerate them; other days I avoid due to gut symptoms
undefined
How do you respond to morning hunger cues?
I honor them with a meal that includes protein and produce
I ignore them and push through until much later
I grab something quick and low-nutrient to silence them
Hunger is unpredictable; some mornings I have none at all
undefined
When you stand up quickly, how do you usually feel?
Fine; no dizziness or lightheadedness
Lightheaded, especially on days I barely ate or drank
Woozy after lots of sweet drinks and little solid food
Varies with illness, medications, or gut flares affecting intake
undefined
How often do you include omega-3 sources (fatty fish, chia, flax, walnuts)?
At least weekly, and I rotate options
Rarely; I forget to plan them or skip meals anyway
Seldom; my fats come mostly from fried or packaged foods
Intake depends on what my stomach can handle that week
undefined
What best describes your typical plate at main meals?
A mix of protein, carbs, fats, and colorful produce
Small portions or just a snack instead of a meal
Plenty of calories but mostly from refined or packaged foods
Unpredictable portions depending on symptoms or mood
undefined
How do you approach snacks between meals?
Planned to bridge gaps and keep energy steady
Usually skipped until I get overly hungry
Often just chips, candy, or pastries
Some days I snack a lot; other days not at all
undefined
If certain textures or tastes feel off, what happens to your intake?
I pivot to easy options and still meet my needs
I eat much less or skip meals until it passes
I default to bland, low-nutrient foods for days
It varies a lot with nausea, taste changes, or stress levels
undefined
When you plan your grocery list, what leads the way?
Proteins, produce, and whole-grain staples form the base
I buy too little and end up short on meals
Snacks and ready-to-eat items dominate the cart
It changes week to week based on symptoms or appetite swings
undefined
I often go more than 6 hours between meals without a planned snack.
True
False
undefined
Ultra-processed foods always provide all essential micronutrients.
True
False
undefined
0

Profiles

  1. Well-Nourished Guardian -

    According to your malnutrition test, you're maintaining a balanced intake of essential vitamins, minerals, protein, and healthy fats, placing you at low risk in our malnutrition risk assessment. Tip: Continue rotating colorful fruits, vegetables, and whole grains - and consider annual blood work to keep tabs on your nutrient status.

  2. Mild Micronutrient Warning -

    Your results from this nutrition deficiency quiz reveal slight shortfalls in key micronutrients like vitamin D or magnesium. Quick fix: Integrate leafy greens, nuts, and fortified dairy alternatives into your meals, and revisit this malnutrition test in a few months.

  3. At-Risk Nutritional Gaps -

    This assessment shows moderate gaps - often in protein, iron, or B vitamins - that suggest you may be undernourished in critical areas. Action step: Add lean meats, legumes, and whole grains to your diet, and consider a multivitamin to support your recovery.

  4. Undernourished Signal -

    Your "am I undernourished" results indicate you're not meeting daily energy or nutrient needs, raising concern for muscle loss or fatigue. Next move: Increase calorie intake with nutrient-dense smoothies, healthy fats, and complex carbs, and track your progress weekly.

  5. Critical Malnutrition Alert -

    This malnutrition risk assessment flags significant deficiencies across multiple nutrients, signaling an urgent need for intervention. Please consult a healthcare professional or registered dietitian immediately to design a targeted nutrition plan.

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