Diet Cheat Sheet 2026

The 30 highest-yield Diet facts, distilled from real exam questions. Print it, save it as a PDF, or study it here — free, no sign-up.

1. What percentage of total daily calories is generally recommended to come from protein for a healthy adult? → 10–35%
2. Which cooking technique helps reduce phytates in legumes and improve mineral absorption? → Soaking and sprouting
3. Which nutrient found in plants inhibits iron and zinc absorption and must be considered in plant-based diets? → Phytates (phytic acid)
4. Which grain product is a staple of the Mediterranean diet? → Whole grain bread and pasta
5. Which of the following best describes how intermittent fasting affects muscle mass? → It can preserve muscle mass if protein intake and resistance training are adequate
6. What percentage of total daily calories should come from protein according to general US dietary guidelines? → 10-35%
7. Which symptom is commonly associated with the initial transition to a ketogenic diet? → Keto flu
8. What happens when carbohydrate intake is severely restricted and the body shifts to fat as its primary fuel? → Ketosis
9. What type of fat is predominantly found in olive oil, which makes it heart-healthy? → Monounsaturated fat
10. The following essential nutrient is offered by meat, fish, and other substitutes. → Protein
11. A diet rich in which type of fat is associated with raising HDL (good) cholesterol? → Unsaturated fats
12. What is the concept of 'protein complementarity' in plant-based nutrition? → Combining different plant proteins to ensure all essential amino acids are obtained
13. What does the term 'net carbs' mean in the context of the keto diet? → Total carbs minus fiber and sugar alcohols
14. What is 'heme iron' vs 'non-heme iron' relevant to plant-based diets? → Non-heme iron is from plants and is less readily absorbed than heme iron from animals
15. What is the typical daily carbohydrate limit to maintain ketosis? → 20–50 grams
16. Which of the following is a Phase 1 South Beach Diet-approved vegetable? → Spinach
17. What term describes the daily minimum amount of a nutrient needed to prevent deficiency in healthy individuals? → Recommended Dietary Allowance (RDA)
18. What is 'carbohydrate periodization' in an athletic diet? → Rotating carbohydrate intake based on training intensity and volume
19. A marathon runner 'hitting the wall' around mile 20 is primarily experiencing what physiological event? → Complete depletion of liver and muscle glycogen stores
20. When someone lacks a certain nutrient, it signifies → They are not eating enough nutrient, and it is giving them symptoms.
21. Which of the following is classified as a complete protein? → Chicken breast
22. Which zinc-rich plant food is commonly recommended for plant-based eaters? → Pumpkin seeds
23. Which nutrient is most commonly deficient in people following a strict plant-based diet? → Vitamin B12
24. What is 'time-restricted eating' (TRE)? → Confining all daily food intake to a specific time window
25. What metabolic state does the ketogenic diet aim to achieve? → Ketosis
26. What role does fiber play in the South Beach Diet food selections? → Fiber slows glucose absorption, helping maintain steady blood sugar
27. What is the recommended carbohydrate intake per hour for endurance events lasting more than 2.5 hours? → 60–90 g/hr
28. What city did the South Beach Diet originate from? → Miami
29. What is a 'cyclical ketogenic diet' (CKD)? → A diet with 5 low-carb days followed by 1–2 high-carb days
30. Which of the following is a primary function of dietary fiber, technically a type of carbohydrate? → Promoting digestive health and satiety