By Linda Knudsen

How can you really know which foods are TRULY healthy?
Want to find out which foods actually make the grade?

Take this simple Food Grading Quiz and see for yourself.

On a grading scale where “F” is the lowest and “A” is the best, you’ll get a clear picture of which foods support your health—and which ones probably shouldn’t even be considered food at all.

Once you see where your current choices fall, you’ll better understand why certain foods build your health, and how easy it can be to level up. If your daily diet has been hanging out in the “D” zone, now you’ll know exactly what to do to improve.

✅ How to Take the Quiz

Step 1: Pick your 10 most frequently eaten foods from the categories below.

Step 2: Score them using this guide:

• A foods = 10 points

• B foods = 8 points

• C foods = 6 points

• D foods = 4 points

• F foods = 0 points (they’re not really food, after all)

• Minus 5 points for the really bad stuff

Important: This is just for you—no one else is grading your paper. Be honest.

📊 Food Grading Scale

A (10 points)
Fresh, raw fruits and vegetables, nuts, sprouted grains, seeds, legumes (raw or gently warmed), raw honey, cold-pressed olive oil, cold-pressed coconut oil, fresh or quality dried herbs (for seasoning and medicinal use), sprouted grain flours.

B (8 points)
Lightly steamed or baked vegetables, quality sea salt, organic cane sugar crystals, real maple syrup, raw organic agave, un-sprouted whole grains, organic rice milk, brown rice pastas.

C (6 points)
High-quality, grass-fed organic meats, organic raw dairy, home-raised eggs (used occasionally).

D (4 points)
Heavily cooked, buttered, or salted vegetables, canned or pre-packaged foods (check labels to ensure no “F” ingredients), refined flour, white rice, most processed soy products.

F (0 points)
Refined sugar, corn syrup, vegetable oil, canola oil, commercially raised animal products, overeating, obsessive food behavior.

-5 points
These “items” (not really food) can contribute to disease and should be avoided as much as possible:
Artificial colors, flavors, sweeteners, preservatives, hydrogenated fats, synthetic chemicals, ingredients listed as acronyms (e.g., BHT), lab-created drugs, and addictive substances like alcohol (when abused), recreational drugs, or smoking.

🏅 Score Breakdown

90+ points:
👏 Bravo! You’re eating a whole lot of life-giving, vibrant, fresh foods. Keep doing what you’re doing!

80–90 points:
You’re doing great and well on track. Want to bump up your score? Try adding a few more raw foods or swap in some sprouted grains.

70–80 points:
You’re ahead of the average American diet! Nothing to panic about—unless you had to include some -5s in your score. Start shifting a few “C” and “D” foods toward “A” options, and your body will thank you.

Below 70 points:
Time for a reset. Improvement takes time, planning, and intention—but it’s completely doable.
Let’s not stress—just take it one step at a time, with calm confidence. Focus on adding more foods from the “A” and “B” lists, and cutting back on those “0” and “-5” items.
You’ll feel the difference—and you’ll be grateful you made the shift.

🍽 3 Easy Upgrades to Raise Your Grade

1. Peanut Butter Swap
Most commercial peanut butters are loaded with hydrogenated oils, sugar, salt, and even artificial coloring.
✅ Try switching to a natural peanut butter—just make sure the ingredients say: peanuts, salt. That’s it.
Pair with honey instead of sugar-laden jelly.

2. Ditch Sugary Sodas & Artificial Drinks
Swap out refined sugar or “diet” sodas for juice spritzers—look for ingredients like real fruit and carbonated water.
Even better? Drink clean water with fresh lemon. Ingredients: water.

3. Bread That’s Actually Food
Look for 100% whole grain breads with minimal ingredients: whole grains (wheat, rye, barley), salt, yeast, honey, and water.
No preservatives needed—so keep it in the fridge.
You’ll usually find better options at health food stores or farmer’s markets.

🛒 Final Tip: Check Your Labels

The more artificial ingredients, bad fats, and preservatives you cut out—and the more fresh fruits, vegetables, and whole grains you bring in—the higher your grade, and your health, will rise.

The goal? Progress, not perfection.
Start where you are. Make one better choice at a time. And watch how quickly your score—and your energy—can climb. 🌿