Show What You Know Nutrition

A  There is no exception here. All of these factors make the Mediterranean eating plan ideal

B  It promotes fish consumption

C  It promotes complementary protein intake mainly coming from plant foods (ex: beans + rice)

D  It is a high-fat diet that is satisfying, promoting fullness and preventing overconsumption of calories daily

E  It contains foods high in mono-unsaturated fats

F  It is plant-based, thus naturally high in fiber

A  Carbohydrates, protein, salt, and fat all contribute to calories listed on a food

B  Making sensible substitutions is a better way to manage diet and weight than by calorie deprivation

C  One serving size of a piece of meat is about the size of a palm of the hand

D  Drinking water between bites of food and eating slowly may help prevent overeating

E  Making vegetables the “feature” of the plate will make a meal healthier

A  Shopping on the periphery of the store

B  Always buying in bulk when possible

C  Always making a shopping list

D  Never shopping when hungry

E  Mainly purchasing foods without labels

A  Blindness (due to retinopathy)

B  Kidney disease (nephropathy)

C  Heart diseases, including peripheral artery disease (PAD) and atherosclerosis

D  Cancer

E  Neuropathy (nerve damage)

A  Increased risk of sleep apnea

B  Increased risk of lupus

C  Increased risk of inflammatory diseases like heart disease and type 2 diabetes, and dementia

D  Increased risk of visceral obesity (sick fat) and metabolic syndrome

E  Elevated risk of some cancers

A  Nutrients that become especially important with age include protein, vitamin D, calcium and B12

B  Older people tend to have lower levels of leptin and higher levels of ghrelin, which means they could get hungry less often and feel fuller more quickly

C  Bowel-related issues, including constipation and diverticular disease often occur in older folks, but can be mitigated by consuming adequate dietary fiber

D  Combining a protein-rich diet with resistance exercise seems to be the most effective way to fight sarcopenia

E  Older folks may experience a reduction in hunger and thirst, resulting in dehydration

A  Consume mainly a plant-based diet

B  Consume cold water fish and other foods containing unsaturated fats

C  Consume a high-protein diet including supplements

D  Moderate caloric intake to avoid overconsumption of calories from all foods

E  Consume whole fruits and vegetables

F  Consume high-fiber whole grains

A  In early stages of the disease, a type 2 diabetic will be largely asymptomatic and only a fasting glucose test and/or A1c test will indicate the presence of disease

B  Type 2 diabetes becomes type 1 when the disease progresses to the point that person requires insulin

C  Type 1 and type 2 diabetes are the same disease having a different origin

D  Type 2 diabetes is a disease is which lifestyle behaviors cause a failure of insulin (chauffeurs) to enable glucose’s entry into cells (called insulin resistance)

E  Type 1 diabetes is a disease in which the immune system attacks and kills the cells that make insulin in the pancreas

A  Glucose regulation is handled by hormones belonging to the endocrine system

B  The brain sips glucose stored within itself all day long

C  The pancreas is responsible for creating the two hormones (insulin and glucagon) that regulate glucose level

D  When blood glucose rises, a chauffeur named insulin is required to help glucose move out of the bloodstream and into the cells

E  A hemoglobin A1c test tells us how well our glucose has been regulated over a period of time

A  A high sugar diet causes brain inflammation in the hippocampus, interfering with learning and memory, only in people who are overweight or obese

B  A brain exposed to a toxic high sugar and high fat diets have reduced neurogenesis and neuroplasticity

C  A junk food diet causes a failure in brain signaling of fullness, meaning we are more likely to overeat and gain weight

D  Reinforcement pathology describes the ability for our brains to adapt to a toxic junk food diet, then add new dopamine receptors, causing us to want more junk food to get more high

E  Rats who are fed a toxic high-fat, high sugar diet become unable to follow rules as well as rats not fed such a diet

A  The available science shows that organic foods are much more nutritious than conventional foods

B  The overall consumption of fruits and veggies is less important for health than how they are grown (conventionally or organically)

C  On the whole, organic foods are better for the environment than non-organic foods

D  Natural pesticides used by organic farmers are less toxic than standard pesticides used on non-organic foods

E  Thinking of organic foods as good and conventional foods as bad stems from confirmation bias

A  Ghrelin is nicknamed the “munchies hormone” because it makes us crave junk food when we experience discomfort

B  Weight gain will only happen if we eat late at night if we eat more calories than we burn off during a 24-hour period over several days/weeks

C  Maximal fat loss and total body weight loss results from diet plus exercise

D  Metabolic stimulators cause weight loss by driving a flight-or-flight stress response

E  Ghrelin increases appetite while leptin hormone decreases appetite

A  Combining incomplete sources of protein to make complementary proteins are an ideal way to promote health since most incomplete proteins come from plant foods

B  Complete sources, while providing all of the essential amino acids are animal foods high in saturated fat, which is know to contribute to chronic disease.

C  Dietary protein provides amino acids which are used in structures and functional operation of the body.

D  Since proteins are readily used in metabolism, daily protein consumption should be high compared to that of carbohydrates and fats.

E  Incomplete sources have a kinder profile, as they are plant-based foods, providing fiber, micronutrients, and unsaturated fats, thought to promote health.

F  Dietary proteins are digestible and provide us with 4 calories per gram

A  Food high in saturated fatty acids and trans-fatty acids like butter and shortening have been shown to be troublesome to health due to their solid properties, which impede important processes in the body

B  When reading food labels, we want to select foods containing cardio-protective omega-3 fatty acids, while removing foods containing trans-fats and partially hydrogenated oils

C  Foods high in unsaturated fatty acids which will be liquid (oil) at room temperature promote health

D  A certain polyunsaturated fatty acid called the omega-3, found in cold-water fish, which has been shown to be “cardio-protective”, meaning its consumption protects the heart from cardiovascular disease

E  Dietary fatty acids are digestible and provide us with 7 calories per gram

A  Foods that are refined or processed are NOT deemed nutritious because the man-made alterations result in a “food product” that fails to provide necessary nutrients to a body and has the potential to cause a host of health problems related to obesity and disease

B  When reading a food label, we should select foods with fewer than 8 grams per serving of sugars and minimize or remove completely from our diet all foods containing added sugars or sugar aliases

C  Choosing whole, unrefined, unprocessed foods is the key to adequate nutrition, disease prevention, and longevity

D  Simple sugars and complex carbohydrates called starches are digestible forms of sugar that provide us with 4 calories per gram, while complex carbohydrates called fibers provide us with 2 calories because we cannot digest them

E  Carbohydrates are complicated forms of sugar