Show What You Know Nutrition

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

B  It contains foods high in mono-unsaturated fats

C  It promotes fish consumption

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

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

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

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

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

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

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

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

A  Mainly purchasing foods without labels

B  Always buying in bulk when possible

C  Shopping on the periphery of the store

D  Never shopping when hungry

E  Always making a shopping list

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

B  Neuropathy (nerve damage)

C  Cancer

D  Blindness (due to retinopathy)

E  Kidney disease (nephropathy)

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

B  Increased risk of lupus

C  Increased risk of sleep apnea

D  Elevated risk of some cancers

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

A  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

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

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 whole fruits and vegetables

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

C  Consume a high-protein diet including supplements

D  Consume cold water fish and other foods containing unsaturated fats

E  Consume mainly a plant-based diet

F  Consume high-fiber whole grains

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

B  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

C  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)

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

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

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

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

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

D  The brain sips glucose stored within itself all day long

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

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

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

C  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

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

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

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

C  The available science shows that organic foods are much more nutritious than conventional 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 increases appetite while leptin hormone decreases appetite

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

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

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

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

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

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

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

F  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.

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

B  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

C  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

D  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

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

A  Carbohydrates are complicated forms of sugar

B  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

C  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

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

E  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