In 2024, we provided the latest evidence-based information on a wide variety of health and nutrition topics—from behavior change and physical activity to how to make dietary choices and changes that support your health and the health of the planet. Have you been paying attention?
Give yourself one point for each correct answer, then look at the box on this page to see what your score says about your nutrition knowledge. You’ve got this!
1. Which of the following are signs you may be having a heart attack?
a. Discomfort in the center of the chest.
b. Pain or discomfort in the arms, back, neck, jaw, or stomach.
c. Shortness of breath.
d. All of the above.
2. True or False? All fats should be avoided.
3. Which of these swaps are good for your health?
a. Fats from plants instead of fats from animal sources.
b. Veggies and fruits instead of sweet and salty snacks.
c. Unsweetened beverages instead of sweetened.
d. All of the above.
4. When choosing seafood, which is true?
a. Wild caught is a better choice than farm raised.
b. Farm raised is a better choice than wild caught.
c. All types of seafood are excellent choices, especially when eaten in place of beef and full-fat dairy.
d. Wild caught fish and shellfish are less likely to contain contaminants like mercury and arsenic.
5. How can you help support a healthy mix of bacteria in your gut?
a. Eat naturally fiber-rich foods like whole grains, beans, vegetables, and fruits.
b. Consume fermented foods and beverages like yogurt, kombucha, miso, and tempeh.
c. Take antibiotics to kill off unwanted bacteria.
d. A and B
6. Which of the following does not help preserve cognitive reserve (brain capacity)?
a. Wearing a helmet when appropriate.
b. Avoiding “antinutrients” like lectins.
c. Getting at least seven hours of sleep a night.
d. Regularly solving word and number puzzles.
7. Untreated hearing loss has been associated with higher risk for which of the following?
a. Depression
b. Dementia
c. Delayed recovery from illness
d. A and B
8. Which of the following are significant producers of greenhouses gases that contribute to global warming?
a. Throwing out food
b. Growing almonds
c. Planting trees
d. A and B
9. You are most likely to find ultraprocessed foods at what type of restaurant?
a. Fast food
b. Casual dining
c. Fine dining
d. A and C
10. Which of the following activities help strengthen muscles?
a. Weightlifting
b. Yoga
c. Climbing stairs
d. All of the above
11. Sugar substitutes are:
a. Always artificial (man-made/synthetic).
b. Not as sweet as sugar.
c. Commonly found in foods marked “reduced sugar,” “sugar-free,” “diet,” “low-calorie,” or “reduced-calorie.”
d. All of the above.
12. Which of these tips can help you stick to your goals?
a. Make sure your goals are SMART (Specific, Measurable, Actionable, Relevant, and Time-Bound).
b. Take inventory to determine where you are starting.
c. Identify obstacles.
d. All of the above.
How Did You Do?
10–12 Nutrition superstar. You really know your stuff! We promise to keep you up to date with the latest evidence-based info.
7–9 Health hero. Great job! You have a strong base of nutrition knowledge to help you stay healthy. Keep reading.
4–6 Serious student. You’ve been paying attention! Keep reading this newsletter to increase your nutrition knowledge and learn how to make the best choices for your health and wellbeing.
1–3 Motivated beginner. Your interest in learning about health and nutrition will serve you well! We are happy to help you expand your knowledge about how diet and other lifestyle choices can help keep you healthy.
ANSWERS
1. d (All of the above). The most common heart attack symptom in both women and men is discomfort in the center of the chest. Symptoms can also include pain or discomfort in one or both arms, the back, neck, jaw, or stomach. Shortness of breath may occur with or without chest discomfort. Other possible signs of a heart attack include breaking out in a cold sweat, nausea, or lightheadedness. Women may experience different heart attack symptoms than men. If you think you may be having a heart attack, call 911 or your emergency response number immediately.
2. False. Consuming unsaturated fatty acids in place of saturated fatty acids is good for heart health. This means choosing foods like plant oils and foods made with them (such as salad dressings), fish/seafood, nuts, seeds, and avocados in place of animal fats (from dairy and meats).
3. d (All of the above). Shifting protein-rich foods from animal to plant sources will result in a dietary pattern lower in saturated fatty acids and higher in health-promoting unsaturated fatty acids, fiber, and phytochemicals. Higher intake of ultraprocessed foods (like most sweet and salty snack foods) is associated with poor health outcomes, whereas fruit and veggie intake is associated with good health. Intake of sugary beverages is associated with higher risk of a whole host of health problems, including obesity, cardiovascular disease, and type 2 diabetes.
4. c (All types of seafood are excellent choices). There are pros and cons to both farmed and wild caught seafood. The level of contaminants depends more on the fish’s immediate environment than if it was farmed or caught in the wild. Eat what is available to you, affordable, and enjoyable. Dietary patterns rich in seafood are consistently associated with lower risk of cardiovascular disease, and the Dietary Guidelines for Americans recommend we eat at least two servings a week.
5. d (A and B). The bacteria in your gut feed on fiber. Fermented foods like yogurt, kefir, miso, tempeh, and kombucha tea contain live microorganisms and nutrients that may support a healthy microbe population in your gut. Some antibiotics kill the good gut bacteria along with the bad, so they should only be taken when a healthcare provider is certain you have a bacterial infection, not a virus.
6. b (Avoiding lectins). Consuming lectins and other so-called antinutrients is not associated with cognitive decline. Protecting your head from injury, getting seven to nine hours of sleep a night, and building cognitive reserve through learning
are associated with better cognitive health. Consuming a healthy dietary pattern, being physically active, correcting hearing loss, controlling health conditions like high blood pressure, avoiding excessive alcohol use, losing excess body weight, avoiding tobacco products, and socializing also help.
7. d (A and B). In addition to reducing quality of life, hearing loss has been associated with less socializing and may contribute to higher risk for several adverse health outcomes, including depression and dementia. While uncorrected hearing problems are associated with a number of chronic illnesses, they do not, on their own, delay recovery from an acute illness. Get tested and explore options for improving any hearing loss you may have.
8. a (Throwing out food). The food you throw away ends up in a landfill, where it decomposes and releases the powerful greenhouse gas methane. Uneaten food also wastes the resources that were used to grow and transport it. Growing almond trees uses a lot of water, but all trees remove climate-warming carbon dioxide from the atmosphere.
9. a (Fast food). The toughest place to find minimally processed food choices is at a fast-food restaurant. Casual and fine dining establishments are more likely to start with whole and minimally processed ingredients, which take longer to prepare.
10. d (All of the above). Weightlifting, yoga, and climbing stairs all help strengthen muscles, as do any other activities that make your muscles a bit tired, including using resistance bands, digging in the garden, and doing bodyweight exercises like pushups, sit-ups, squats, and planks.
11. c (Commonly found in foods marked “reduced sugar,” “sugar-free,” “diet,” “low-calorie,” or “reduced-calorie.”) Sugar substitutes can be either man-made or derived from natural sources. They are usually much sweeter than sugar. If a sweet product says it has less—or no—sugar or calories, it likely contains artificial sweeteners, plant-derived noncaloric sweeteners, or sugar alcohols.
12. d (All of the above). Specific, measurable, actionable, relevant goals with a clear end-date are more likely to be achieved. It helps to record current behaviors so you can identify the most important and impactful changes. This inventory will also help you identify barriers to success in advance and create a plan to overcome them. When aiming to change your behavior, start with one or two small, doable changes, and add more as those begin to feel natural.