Nutrition Knowledge Quiz

Nutrition science has a signal-to-noise problem: research headlines frequently contradict each other, and food industry marketing exploits confusion. Understanding the fundamentals helps you filter out noise and make decisions based on consistent evidence rather than latest trends.

The hierarchy of nutrition evidence

Randomized controlled trials (RCTs) provide the strongest evidence, though they are expensive and long. Observational studies (like the Nurses' Health Study) identify associations but cannot confirm causation. Single studies rarely overturn established knowledge — look for systematic reviews and meta-analyses that synthesize multiple studies. The Mediterranean diet has decades of consistent support; most "superfood" claims have one small study.

Key principles that consistently hold

Regardless of debate over specifics, a few principles consistently emerge: vegetables, fruits, legumes, and whole grains reduce chronic disease risk; ultra-processed foods are associated with worse outcomes; adequate protein supports muscle maintenance; adequate fiber supports digestive health and satiety. The macronutrient ratios that achieve these outcomes vary widely by individual.