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health Quotient

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Health Quotient

Want to catapult your health journey to the next inspired level?

Want to learn about how healthy and nourished  you are?

Uncover areas for improvement and start your journey to wellness with our comprehensive 4-part evaluation. Get personalized scores and expert guidance to achieve your health goals.

Body Balance

Calculate your BMI and understand your weight management needs.

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Calculate Your BMI

BMI calculator generates the number of calories your body burns per day at rest. Your BMR with activity factor is the number of calories your body burns per day based on the activity factor you selected.

BMI Calculator Chart

BMI(kg/m2) Classification
Below 18.5 Underweight
18.5 - 22.9 Normal
Above 23 Overweight
23.0 - 24.9 Pre-obese
25.0 - 29.9 Obese 1
Above 30 Obese 2

Clinical Sign Checklist

For (Frequency scale)

Condition Regularly Once a week Once in two weeks Once a month Rarely Never
GI ISSUES
Acid reflux/heartburn
Bloody stools
Constipation
Diarrhea
Flatulence/bloating
Nausea
Poor appetite
Stomach pain/cramps
Stool difficult to flush
PAIN
Back pain
Joint pain
Migraine/headache
Muscle pain
Neck stiffness/pain
Sciatica pain
Shoulder pain
Pelvic pain
Leg/feet pain
Numbness and tingling
GENERAL HEALTH
Cold & cough
Dizziness/lightheadedness
Fatigue
Fever
Swelling of hands and feet
Polyuria (Frequent urination)
Nocturia (waking up in the night multiple times to use the restroom)
Urinary incontinence (inability to hold in urine)

For (Severity scale)

Condition Severe Moderate Mild Minimal Not Present
HEAD & NECK
Facial hair
Goiter
Puffiness of eyes and face
MOUTH
Mouth ulcers
Cheilosis
Angular stomatitis
Tooth decay
Loss of teeth
Bleeding gums
Sensitivity of tooth
HAIR & SKIN
Dry brittle hair
Dry skin
Eczema
Hair loss/sparse growth
Facial Hyperpigmentation
Acanthosis Nigericans (dark velvety patches of skin on the neck, underarm and groin area)
Moles, tags and warts
MENSTRUAL HISTORY
Amennhorrhea (absent or missed periods)
Excessive mood swings
Hirsutism (hair growth on face, chest etc)
Menstrual irregularities
Painful cramps
POSTURE
Wasting of peripheral muscles
Abdominal obesity
Edema
OVERALL HEALTH
Tiredness/fatigue
Decreased energy levels
Decreased concentration
Decreased alertness
Decreased perception of physical performance

Nutrition Knowledge

Which of the following is a macronutrient?
What is the primary purpose of calories in the diet?
Which food item is considered a complete protein source?
Which of the following is a micronutrient?
Which source is a natural source of vitamin D?
Which of the following is an example of a simple carbohydrate?
Which of the following is the healthiest source of carbohydrates for sustained energy and overall health?
Which food is a good source of calcium?
What cooking method is considered the best for preserving the nutritional content of food?
How much water, on average, is recommended for optimal hydration per day?
Which of the following is a good dietary source of omega-3 fatty acids?
Do you think adequate sleep contributes to overall health?
Which of these is considered the healthiest cooking oil?
How does the timing of meals influence the quality of sleep?
What is a recognized benefit of omega-3 fatty acids?
What is the role of dietary fiber in supporting weight management?
What is a known health impact of consuming trans fats in excess?
What is the primary role of calcium in the context of bone health?
Which of the following micronutrients are important for immune function?
Which of the following is a food source rich in zinc?
What is the primary role of iron in the human body?
Which of the following foods is a rich source of heme iron, a highly absorbable form of iron?
Which of the following foods is a rich source of Vitamin C?
Why is maintaining a healthy gut important for overall well-being?
What types of foods are considered good sources for promoting a diverse and healthy gut microbiota?
What is the recommended duration of sleep for most adults per night?

Dietary Diversity Scale

Food items Yes/No
Cereals (wheat, rice) (4 portions daily)
Millets (ragi, jowar, bajra) (1 portion daily)
Pulses (Moong, chana, dals) (1-2 portion daily)
Green leafy vegetables (spinach, bhaaji) (3-4 portions daily)
Root vegetables (potato, beetroot) (1-2 portions thrice a week )
Gourd vegetables (2-3 portions thrice a week)
Other vegetables (tomato, brinjal) (1-2 portions thrice a week )
Fruit (apple, banana) (1-2 portions daily)
Dried fruit (date, raisins) (1 portion daily)
Dairy (Milk, curd) (1 portion daily)
Dairy (Paneer, cheese) (1-2 portions thrice a week)
Poultry (chicken, duck) (1-2 portions thrice a week)
Eggs (1-2 portions daily)
Seeds (flaxseeds, sesame seeds) (1 portion daily)
Nuts (cashewnut, walnut, almonds) (1-2 portions daily)
Omega 3 rich foods (walnut, flaxseed, fish) (1-2 portions daily)
Red meat, organ meat (1-2 portions twice a week)
Fish, shell fish (1 portion once or twice a week)

Contact Details For Result

 

BMI (kg/m2)

Classification

Score

<18.5

Underweight

4

18.5-22.9

Normal

5

>23

Overweight

4

23.0-24.9

Pre-obese

3

25.0-29.9

Obese 1

2

>30

Obese 2

1

The BMI scores are initially recorded on a scale of 1-5, which will then be converted to a scale of 1-100. Based on this conversion, the scores will fall into the following five categories:

  • 90-100: Amazing! Your BMI is within the ideal range, reflecting excellent health.
    Stay connected with nutritionwithvibha.com for curated and credible nutrition
    content.
  •  75-89: Great job! Your BMI is good, but there’s room for improvement. Explore the
    book Early Series at nutritionwithvibha.com to further support your health.
  • 50-74: You’re on the right track, but there’s some room to optimize your BMI. Check
    out Healthy Eats and 100 Days on nutritionwithvibha.com to help you improve
    your health balance.
  • 25-49: Your BMI indicates there may be health risks – it’s time to take action. Use
    Swasthya Jyoti and Self-Empowerment Tools (SETs) at nutritionwithvibha.com to
    work on a healthier you.
  •  0-24: Uh oh! Your BMI suggests significant health concerns. It’s crucial to seek
    immediate help. Get in touch for personalized consultations at
    nutritionwithvibha.com to improve your health.

TOTAL SCORE

  •  90-100: Exceptional! Your overall health and knowledge are thriving. Keep up the
    fantastic work and stay engaged with nutritionwithvibha.com for valuable resources.
  •  75-89: Good job! You’re on the right track, but there’s always room for improvement.
    Consider exploring more resources at nutritionwithvibha.com to enhance your well-
    being.
  • 50-74: You’re doing okay, but there’s significant room for growth. Aim to make some
    adjustments in your diet, health, and knowledge. Check out nutritionwithvibha.com
    for helpful tools and resources.
  • 25-49: Caution! Your scores indicate a need for immediate attention to your health,
    nutrition, and overall knowledge. Explore our resources, including Swasthya Jyoti
    and the Self-Empowerment Tools (SETs) at nutritionwithvibha.com.
  • 0-24: Urgent! Your scores highlight serious concerns regarding your health and
    knowledge. It’s crucial to seek immediate support. Contact us for personalized
    consultations at nutritionwithvibha.com to make meaningful changes.

I. CLINICAL SIGNS CHECKLIST

Please mark the checkbox with a (✔) that indicates the frequency at which the specific condition has occurs.

Other symptoms will be scored using a severity scale of 1-5.

Please mark the box with a number between 1-5 that indicates the severity at which the specific condition has occurs.

The frequency score as well as the severity score for each symptom will be summed up.

The total score will be converted into a percentage or a score scale of 0-100.

The readings based on the scores will be as follows:

  • 90-100: Wonderful! Your well-being is thriving – keep up the excellent work! Stay
    connected with nutritionwithvibha.com for credible, curated nutrition content.
  • 75-89: You’re in good shape, but it’s wise to keep an eye on your health. Explore the
    book Early Series at nutritionwithvibha.com to stay on top of your health.
  • 50-74: Consider scheduling a visit with a healthcare specialist to stay on track. Check out
    Healthy Eats and 100 Days at nutritionwithvibha.com for new recipes and a healthier
    lifestyle.
  • 25-49: It’s strongly advised to consult with a healthcare provider soon. Use Swasthya
    Jyoti and the Self-Empowerment Tools (SETs) on nutritionwithvibha.com to take
    control of your health.
  • 0-24: Uh oh! Your health needs immediate attention – seek help right away! Get in touch
    with us for personalized consultations at nutritionwithvibha.com to improve your well-
    being.

FOR WOMEN (Frequency scale)

 

Condition

Regularly

Once a week

Once in two weeks

Once a month

Rarely

Never

GI ISSUES

 

 

 

 

 

 

Acid reflux/heartburn

 

 

 

 

 

 

Bloody stools

 

 

 

 

 

 

Constipation

 

 

 

 

 

 

Diarrhea

 

 

 

 

 

 

Flatulence/bloating

 

 

 

 

 

 

Nausea

 

 

 

 

 

 

Poor appetite

 

 

 

 

 

 

Stomach pain/cramps

 

 

 

 

 

 

Stool difficult to flush

 

 

 

 

 

 

 

 

 

 

 

 

 

PAIN

 

 

 

 

 

 

Back pain

 

 

 

 

 

 

Joint pain

 

 

 

 

 

 

Migraine/headache

 

 

 

 

 

 

Muscle pain

 

 

 

 

 

 

Neck stiffness/pain

 

 

 

 

 

 

Sciatica pain

 

 

 

 

 

 

Shoulder pain

 

 

 

 

 

 

Pelvic pain

 

 

 

 

 

 

Leg/feet pain

 

 

 

 

 

 

Numbness and tingling

 

 

 

 

 

 

 

 

 

 

 

 

 

GENERAL HEALTH

 

 

 

 

 

 

Cold & cough

 

 

 

 

 

 

Dizziness/

lightheadedness

 

 

 

 

 

 

Fatigue

 

 

 

 

 

 

Fever

 

 

 

 

 

 

Swelling of hands and feet

 

 

 

 

 

 

Polyuria (Frequent urination)

 

 

 

 

 

 

Nocturia (waking up in the night multiple times to use the restroom)

 

 

 

 

 

 

Urinary incontinence (inability to hold in urine)

 

 

 

 

 

 

 

FOR WOMEN (Severity scale)

Condition

Severe

Moderate

Mild

Minimal

Not Present

HEAD & NECK

 

 

 

 

 

Facial hair

 

 

 

 

 

Goiter

 

 

 

 

 

Puffiness of eyes and face

 

 

 

 

 

 

 

 

 

 

 

MOUTH

 

 

 

 

 

Mouth ulcers

 

 

 

 

 

Cheilosis

 

 

 

 

 

Angular stomatitis

 

 

 

 

 

Tooth decay

 

 

 

 

 

Loss of teeth

 

 

 

 

 

Bleeding gums

 

 

 

 

 

Sensitivity of tooth

 

 

 

 

 

 

 

 

 

 

 

HAIR & SKIN

 

 

 

 

 

Dry brittle hair

 

 

 

 

 

Dry skin

 

 

 

 

 

Eczema

 

 

 

 

 

Hair loss/sparse growth

 

 

 

 

 

Facial Hyperpigmentation

 

 

 

 

 

Acanthosis Nigericans (dark velvety patches of skin on the neck, underarm and groin area)

 

 

 

 

 

 

Moles, tags and warts

 

 

 

 

 

 

 

 

 

 

 

MENSTRUAL HISTORY

 

 

 

 

 

Amennhorrhea (absent or missed periods)

 

 

 

 

 

Excessive mood swings

 

 

 

 

 

Hirsutism (hair growth on face, chest etc)

 

 

 

 

 

Menstrual irregularities

 

 

 

 

 

Painful cramps

 

 

 

 

 

 

 

 

 

 

 

POSTURE

 

 

 

 

 

Wasting of peripheral muscles

 

 

 

 

 

Abdominal obesity

 

 

 

 

 

Edema

 

 

 

 

 

 

 

 

 

 

 

OVERALL HEALTH

 

 

 

 

 

Tiredness/fatigue

 

 

 

 

 

Decreased energy levels

 

 

 

 

 

Decreased concentration

 

 

 

 

 

Decreased alertness

 

 

 

 

 

Decreased perception of physical performance

 

 

 

 

 

 

 

 

 

 

 

 

 

 

FOR MEN (Frequency scale)

Condition

Regularly

Once a week

Once in two weeks

Once a month

Rarely

Never

GI ISSUES

 

 

 

 

 

 

Acid reflux/heartburn

 

 

 

 

 

 

Bloody stools

 

 

 

 

 

 

Constipation

 

 

 

 

 

 

Diarrhea

 

 

 

 

 

 

Flatulence/bloating

 

 

 

 

 

 

Nausea

 

 

 

 

 

 

Poor appetite

 

 

 

 

 

 

Stomach pain/cramps

 

 

 

 

 

 

Stool difficult to flush

 

 

 

 

 

 

 

 

 

 

 

 

 

PAIN

 

 

 

 

 

 

Back pain

 

 

 

 

 

 

Joint pain

 

 

 

 

 

 

Migraine/headache

 

 

 

 

 

 

Muscle pain

 

 

 

 

 

 

Neck stiffness/pain

 

 

 

 

 

 

Sciatica pain

 

 

 

 

 

 

Shoulder pain

 

 

 

 

 

 

Pelvic pain

 

 

 

 

 

 

Leg/feet pain

 

 

 

 

 

 

Numbness and tingling

 

 

 

 

 

 

 

 

 

 

 

 

 

GENERAL HEALTH

 

 

 

 

 

 

Cold & cough

 

 

 

 

 

 

Dizziness/

lightheadedness

 

 

 

 

 

 

Fatigue

 

 

 

 

 

 

Fever

 

 

 

 

 

 

Swelling of hands and feet

 

 

 

 

 

 

Polyuria (Frequent urination)

 

 

 

 

 

 

Nocturia (waking up in the night multiple times to use the restroom)

 

 

 

 

 

 

Urinary incontinence (inability to hold in urine)

 

 

 

 

 

 

 

FOR MEN (Severity scale)

Condition

Severe

Moderate

Mild

Minimal

Not Present

HEAD & NECK

 

 

 

 

 

Facial hair

 

 

 

 

 

Goiter

 

 

 

 

 

Puffiness of eyes and face

 

 

 

 

 

 

 

 

 

 

 

MOUTH

 

 

 

 

 

Mouth ulcers

 

 

 

 

 

Cheilosis

 

 

 

 

 

Angular stomatitis

 

 

 

 

 

Tooth decay

 

 

 

 

 

Loss of teeth

 

 

 

 

 

Bleeding gums

 

 

 

 

 

Sensitivity of tooth

 

 

 

 

 

 

 

 

 

 

 

HAIR & SKIN

 

 

 

 

 

Dry brittle hair

 

 

 

 

 

Dry skin

 

 

 

 

 

Eczema

 

 

 

 

 

Hair loss/sparse growth

 

 

 

 

 

Facial Hyperpigmentation

 

 

 

 

 

Acanthosis Nigericans (dark velvety patches of skin on the neck, underarm and groin area)

 

 

 

 

 

 

Moles, tags and warts

 

 

 

 

 

 

 

 

 

 

 

POSTURE

 

 

 

 

 

Wasting of peripheral muscles

 

 

 

 

 

Abdominal obesity

 

 

 

 

 

Edema

 

 

 

 

 

 

 

 

 

 

 

OVERALL HEALTH

 

 

 

 

 

Tiredness/fatigue

 

 

 

 

 

Decreased energy levels

 

 

 

 

 

Decreased concentration

 

 

 

 

 

Decreased alertness

 

 

 

 

 

Decreased perception of physical performance

 

 

 

 

 

 

 

 

 

 

 

NUTRITION KNOWLEDGE RELATED QUESTIONS

For every correct answer – 1 point.

Categories for scores –

  • 90-100: Wonderful! Your nutrition knowledge astounds us – keep up the great work! Stay
    connected with nutritionwithvibha.com to continue expanding your expertise.
  • 75-89: You’re doing great, but there’s always more to learn – stay curious! Consider
    personalized consultations at nutritionwithvibha.com to enhance your knowledge.
  • 50-74: Not bad, but there’s room to grow. Let’s take your understanding to the next level!
    Explore the Self-Empowerment Tools (SETs) at nutritionwithvibha.com to boost your
    knowledge.
  • 25-49: It looks like there’s more to discover. Why not dive deeper into nutrition? Subscribe
    to our Swasthya Jyoti blog at nutritionwithvibha.com for more insights.
  • 0-24: Uh oh! We’re falling behind on nutrition knowledge. Head over to
    nutritionwithvibha.com to read credible and curated nutrition content and increase your
    understanding. Get in touch for further guidance!

DIETARY DIVERSITY SCALE

Please answer “Yes” or “No” to indicate if you regularly (frequency as mentioned for each food group) eat the following food groups:

Food items

Yes = 1

No = 0

Cereals (wheat, rice) (4 portions daily)

 

Millets (ragi, jowar, bajra) (1 portion daily)

 

Pulses (Moong, chana, dals) (1-2 portion daily)

 

Green leafy vegetables (spinach, bhaaji) (3-4 portions daily)

 

Root vegetables (potato, beetroot) (1-2 portions thrice a week )

 

Gourd vegetables (2-3 portions thrice a week)

 

Other vegetables (tomato, brinjal) (1-2 portions thrice a week )

 

Fruit (apple, banana) (1-2 portions daily)

 

Dried fruit (date, raisins) (1 portion daily)

 

Dairy (Milk, curd) (1 portion daily)

 

Dairy (Paneer, cheese) (1-2 portions thrice a week)

 

Poultry (chicken, duck) (1-2 portions thrice a week)

 

Eggs (1-2 portions daily)

 

Seeds (flaxseeds, sesame seeds) (1 portion daily)

 

Nuts (cashewnut, walnut, almonds) (1-2 portions daily)

 

Omega 3 rich foods (walnut, flaxseed, fish) (1-2 portions daily)

 

Red meat, organ meat (1-2 portions twice a week)

 

Fish, shell fish (1 portion once or twice a week)

 

 

Each “yes” for a food group earns 1 point, and the total score is converted into a score scale of 1-100.  The final score will fall into one of the following categories.

90-100: Amazing! Your diet is highly diverse, covering all essential food groups. Stay connected with nutritionwithvibha.com for credible, curated nutrition content.

75-89: Great job! Your diet is diverse, but there’s room for more variety. Explore the book Early Series at nutritionwithvibha.com to enhance your meals.

50-74: You’re on the right track, but try to include more food groups for better balance. Check out Healthy Eats and 100 Days on nutritionwithvibha.com for new recipes and a healthier approach.

25-49: Your diet lacks diversity – aim to incorporate a wider range of foods. Swasthya Jyoti and the Self-Empowerment Tools (SETs) on nutritionwithvibha.com can guide you toward a better diet.

0-24: Uh oh! Your diet is very limited. It’s important to expand your food choices for better nutrition. Get in touch with us for personalized consultations at nutritionwithvibha.com to improve your health.

Calculate Your BMI

BMI calculator generates the number of calories your body burns per day at rest. Your BMR with activity factor is the number of calories your body burns per day based on the activity factor you selected.

BMI Calculator Chart

BMI
Weight status
Below 18.5
Underweight
18.5 - 24.9
Healthy
25.0 - 29.9
Overweight
30.0 - and Above
Obese
* BMR Metabolic Rate / BMI Body Mass Index

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Ms. Vibha Hasija

Contributor

MSc (Foods, Nutrition and Dietetics);
P.G. Diploma in Dietetics and Applied Nutrition;
Registered Dietitian

A strong believer in the power of preventive and therapeutic nutrition, the role of holistic healing and the integration of Body, Mind and the Soul, Ms. Vibha Hasija is an academician (Department of Foods, Nutrition and Dietetics, College of Home Science, Nirmala Niketan, University of Mumbai) since 23 years. An expert in Clinical Nutrition and Dietetics and Nutritional Meal Planning, she is known for her powerful and highly effective teaching techniques in the field of Nutrition and Dietetics. She believes firmly in that – All changes happen first in the mind and this has been the guiding principle in her life as well as in applications in the field of Nutrition. Vibha has worked with her mentees in researching and creating Nutrition Communication Solutions and Educational Aids in the field of Clinical Nutrition which has won multiple awards including a National Award for Excellence in Innovation in Clinical Nutrition. She is a resource person for academic nutritional events and for talks on Health and Well Being. Associated with the Registered Dietitian Board of the Indian Dietetic Association as well as part of the executive committee of the Indian Association of Parenteral and Enteral Nutrition (Mumbai Chapter), she drives various nutrition education initiatives. An ardent poet and a prolific writer, she works to create a Health Mindset and make good health, good nutrition and lifestyle a human value. Through her Blog – Nutrition with Vibha, she is involved in making a positive difference to the nutritional and lifestyle choices of the community. With her mind on the multifaceted and multidisciplinary aspects of health and life, she brings her unique ideas to create a wave of Holistic Dietetic Choices. Through her unmistakable communication style of words and verses blended with evidence-based research, practicality and spiritual wisdom she dedicates herself to bettering the health of our Nation

Dr. Anuradha Mitra

Associate

MSc (Foods, Nutrition and Dietetics);
Ph. D (Foods, Nutrition and Dietetics).

Dr. Anuradha Mitra (Head of the Department of Foods, Nutrition and Dietetics, College of Home Science, Nirmala Niketan) holds more than three decades of experience in the field of Foods, Nutrition and Dietetics both as an academician as well as in the field of Community Nutrition. She has been the Chairperson of the Adhoc Board of Studies of Home Science and the Research Recognition Committee of the University of Mumbai and is highly appreciated as a wonderful and wise teacher who opens up minds to the varied aspects of Nutrition and builds up a desire in her students to better the community with their contributions at the grassroot level especially to the vulnerable and marginalized. Her pioneering work in the field of Adolescent Nutrition as part of her Doctoral Thesis, wherein she has made a detailed study of over 2000 adolescent girls in Mumbai has won the Mumbai University Gold Medal for exemplary research in ‘Avishkar’, the Inter-university Research Fest.

Her special passion and forte lies in Product development; creative recipes that are a blend of the delicious, and the nourishing… Her unique recipe conceptions, adaptations and innovations have made her a sought-out expert by various top brands like Kelloggs, Tata’s Heinz and so on as well as by Government Organisations like Integrated Child Development Services (ICDS) for the underprivileged. Along with being a resource person for academic events she has presented papers both at national and international level, and judged a number of Recipe competitions.

Dr. Anuradha Mitra enriches this venture with her special magic of being able to formulate recipes for the varied needs of individuals, keeping in mind the nutritional requirements, albeit laced with her special practical approach and her own brand of life and nutrition wisdom. She dedicates her expertise to empower the world to revel in the joys of nourishing and love filled cooking. She envisions creating homes with a bustling kitchen where all members of the family fall in love with food that nourishes and rise into good health and nutrition; it is this aim that pushes her to create more treasures of recipes that will both satiate the palate as well as nourish the body.

Wilfred Fernandes

Business Head

ENTRPRENUER, COLLABORATOR, INNOVATOR, INVESTOR

Wilfred Fernandes is a professional who has pioneered several innovations during his 14 year stint at the Bennett Coleman Company Group – the Times Property supplement being a fitting example,as well as the Chief Marketing Officer at Ekta World in the realty space.
Reputed for cutting through marketing clutter with fresh business approaches, he founded YOUNG (www.weareyoung.in) in 2010. His vision of and initiatives for an ongoing growth business momentum keeps his media venture YOUNG out of the league of its contemporaries.
This dynamic founder of YOUNG recognised the power and reach of the digital medium and collaborated in creating huge waves of change and empowerment in the community as well as business opportunities. He has thus upscaled and endeavours to launch several digital initiatives
His deep interest in Health, Wellness, Fitness and Sports has led to this confluence of credible nutrition content and a well thought of platform giving birth to nutritionwithvibha.com