A.   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

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

C.   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

D.   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

E.   Carbohydrates are complicated forms of sugar

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

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

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.   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

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

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

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

D.   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.

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

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

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

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

E.   Ghrelin increases appetite while leptin hormone decreases appetite

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

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

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

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

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

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

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

C.   The brain sips glucose stored within itself all day long

D.   Glucose regulation is handled by hormones belonging to the endocrine system

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

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

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

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.   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

A.   Consume mainly a plant-based diet

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

C.   Consume whole fruits and vegetables

D.   Consume cold water fish and other foods containing unsaturated fats

E.   Consume high-fiber whole grains

F.   Consume a high-protein diet including supplements

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

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

C.   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

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

B.   Elevated risk of some cancers

C.   Increased risk of lupus

D.   Increased risk of sleep apnea

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

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

B.   Neuropathy (nerve damage)

C.   Kidney disease (nephropathy)

D.   Cancer

E.   Blindness (due to retinopathy)

A.   Always buying in bulk when possible

B.   Shopping on the periphery of the store

C.   Always making a shopping list

D.   Never shopping when hungry

E.   Mainly purchasing foods without labels

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

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

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

D.   Making vegetables the "feature" of the plate will make a meal healthier

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

A.   It is plant-based, thus naturally high in fiber

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

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

D.   It promotes fish consumption

E.   It contains foods high in mono-unsaturated fats

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