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. Which symptom is commonly associated with the initial transition to a ketogenic diet? → Keto flu
7. What happens when carbohydrate intake is severely restricted and the body shifts to fat as its primary fuel? → Ketosis
8. What type of fat is predominantly found in olive oil, which makes it heart-healthy? → Monounsaturated fat
9. The following essential nutrient is offered by meat, fish, and other substitutes. → Protein
10. What is the concept of 'protein complementarity' in plant-based nutrition? → Combining different plant proteins to ensure all essential amino acids are obtained
11. What does the term 'net carbs' mean in the context of the keto diet? → Total carbs minus fiber and sugar alcohols
12. 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
13. What is the typical daily carbohydrate limit to maintain ketosis? → 20–50 grams
14. What term describes the daily minimum amount of a nutrient needed to prevent deficiency in healthy individuals? → Recommended Dietary Allowance (RDA)
15. When someone lacks a certain nutrient, it signifies → They are not eating enough nutrient, and it is giving them symptoms.
16. Which of the following is classified as a complete protein? → Chicken breast
17. Which zinc-rich plant food is commonly recommended for plant-based eaters? → Pumpkin seeds
18. Which nutrient is most commonly deficient in people following a strict plant-based diet? → Vitamin B12
19. What is 'time-restricted eating' (TRE)? → Confining all daily food intake to a specific time window
20. What metabolic state does the ketogenic diet aim to achieve? → Ketosis
21. What city did the South Beach Diet originate from? → Miami
22. What is a 'cyclical ketogenic diet' (CKD)? → A diet with 5 low-carb days followed by 1–2 high-carb days
23. Which of the following is a primary function of dietary fiber, technically a type of carbohydrate? → Promoting digestive health and satiety
24. How many calories does one gram of fat provide? → 9 calories
25. How often does the Mediterranean diet recommend eating red meat? → Rarely or a few times per month
26. Which oil is the primary fat source in the Mediterranean diet? → Olive oil
27. Which group of people should generally AVOID intermittent fasting without medical supervision? → People with a history of eating disorders
28. Which vitamin is particularly important to supplement on a plant-based diet due to limited sun exposure and lack of dietary sources? → Vitamin D
29. Which hormone's sensitivity improves with intermittent fasting? → Insulin
30. Which macronutrient is the body's preferred primary source of energy? → Carbohydrates