For a user
What is the Finnish Nutrition Navigator?
The Finnish Nutrition Navigator (Ravitsemusnavigaattori) is a free online tool that is open to everyone and can be used to assess and monitor your eating habits independently. It offers general feedback on your diet and practical tips towards eating that follows the nutritional recommendations and supports wellbeing.
The Finnish Nutrition Navigator is based on the scientific facts and the national nutritional recommendations. It has been developed in collaboration with the University of Eastern Finland and Savonia University of Applied Sciences as part of the FOODNUTRI project (2023–2025), granted by the Regional Council of North Savo and funded by the European Union. A diet is assessed according to the Healthy Diet Index (HDI), which has been developed in scientific collaboration with the Finnish Institute for Health and Welfare, several national projects, and nutritionists.
Read more about the developers and contact them
Who is it suitable for?
The Finnish Nutrition Navigator is aimed at people aged around 18–74 who want to check their eating habits on a general level.
It might not be suitable for you in the following cases:
- you have food allergies, special diets or medical conditions that significantly affect your food consumption and nutrition absorption
- you are under 18 or over 74 years old
- you are pregnant or breastfeeding
- you currently suffer from or have earlier suffered from an eating disorder (discuss with a healthcare professional before using the Finnish Nutrition Navigator).
How do I use it?
1. Answer the questionnaire
The Finnish Nutrition Navigator is based on a scientifically evaluated food consumption questionnaire, which takes about 10–15 minutes to answer. It is free to use and does not require login or sharing of personally identifiable information.
2. Check your feedback
After you have answered the food consumption questionnaire, you will immediately get feedback on your diet and its different categories in relation to the nutritional recommendations. The quality of the diet is assessed with the scientifically developed Healthy Diet Index, which measures diet quality on a scale 1–100. The Finnish Nutrition Path (Ravitsemuspolku) offers additional support with its practical tips.
3. Save your code
The service will give you a personal code for your results and you can use the code to check results later. The results are available for two years with the code. Write down the code, take a photo of it or save it on your device. If you want, you can share your results, for example with an occupational health nurse or lifestyle coach, so you can discuss the results together.
4. Follow your progress
You can use the Finnish Nutrition Navigator free of charge several times. If your goal is to make changes in your eating habits, you can use the tool to follow your diet’s progress and see the positive changes over time.
Check in advance the fibre and fat contents of the foods you often use, which makes answering easier and supports the reliability of the feedback given by the service.
What does the feedback tell?
The Finnish Nutrition Navigator offers general feedback on your diet and the feedback is created by nutritionists and based on the food consumption questionnaire. The feedback has been formulated and it is based on the national nutritional recommendations (2024).
With the feedback, you can:
- Identify your own eating habits: their strengths and improvement needs
- Get tips on a health-promoting and sustainable diet
- Find practical ways to improve your diet
- Find more support to make independent changes in your diet at www.ravitsemuspolku.fi
Contents of the feedback
The feedback contains results on the Healthy Diet Index, which assesses overall quality of the diet. It measures on a scale 1–100 how well your food choices match with the Finnish nutritional recommendations. The closer to 100 your score is, the better your food choices match with the recommendations.
The written feedback utilises results from the Healthy Diet Index and answers to individual questions. It is based on the Finnish nutritional recommendations (2024).
The feedback and the Healthy Diet Index are formed from the seven key categories of the diet as follows:
- Meal rhythm: 10 / 100 points
- Fruits and vegetables: 20 / 100 points
- Grain products: 20 / 100 points
- Quality of fat: 15 / 100 points
- Vegetable, fish and meat dishes: 10 / 100 points
- Dairy products: 10 / 100 points
- Snacks and high-energy drinks: 15 / 100 points.
You do not have to aim for the perfect score – even small changes are a step towards eating that supports wellbeing.
Save your feedback
You can save your feedback with a personal 6-character code that you receive after you have filled in the Finnish Nutrition Navigator. The code works for two years, after which it is no longer connected to your feedback. Store your code carefully so you can use it to check your feedback later.
To save your feedback, do the following:
- Save your code, for example by writing it down on a piece of paper or by saving it on your computer
- Take a screenshot or a photo of the code on your phone
- Print the results or save them as a PDF.
You can use the code to share your feedback with a professional, such as a healthcare professional, lifestyle coach or fitness instructor to check the feedback together and create a plan of action to support your dietary changes. The feedback can also be recorded in the patient information system, thus making it possible to follow your progress.
No replacement for a professional
The Finnish Nutrition Navigator is not meant for prevention, treatment or diagnosing of medical conditions. The Finnish Nutrition Navigator is based on the general national nutritional recommendations for adults and it does not take possible individual factors that affect eating into account. It does not replace guidance, assessments or instructions given by a healthcare professional. If you need personalised nutritional counselling, consult a healthcare professional.
Data protection and accessibility
The Finnish Nutrition Navigator is filled in anonymously. This means that the Finnish Nutrition Navigator does not directly save any of your personally identifiable information. It will give you a code that you can use to check your results for two years.
Read more about how your data is used in the privacy policy.
The Finnish Nutrition Navigator’s service takes accessibility into account, which facilitates use of digital services for every user. The goal is to reach the level AA defined in the version 2.1 of the Web Content Accessibility Guidelines (WCAG).
Read more about the Accessibility Statement.
We reserve the right to make changes to the site's content and terms of use at any time without prior notice. The user must regularly check any possible changes. The Finnish Nutrition Navigator is based on scientifically researched data on how nutrition affects health and wellbeing, but we do not guarantee that the service's information is error-free. The user uses the Finnish Nutrition Navigator at their own risk.