LEVELS NUTRITION

Read it. Understand it. Put it into practice.

Build healthier habits with A Levels Guide to Healthy Eating by Brian Nelson.

$19.99 · Digital PDF
Available through Levels Merch. After your purchase is confirmed, Levels will email your copy to you. No printed book is shipped.

Levels members: the guide is included free with your membership. Get your copy from our Facebook Private Members Only Page.

Your companion collection includes:

A Vegetarian 14 Day Meal Plan
A Non-Veg 14 Day Meal Plan
A Big Meal with Big Results Recipe Book — breakfasts, lunches, dinners, snacks, and desserts.

To receive these three companion books at no additional charge, read the guide and pass the quiz with 80% or higher (20/25). Levels will review your result and confirm your membership or guide purchase before emailing the companion books.

A guide to better everyday choices

Explore balanced meals, food labels, hydration, gut health, meal timing, weight management, and sustainable habits. Learn practical ways to make better everyday food choices.

Read. Learn. Apply.
Purchase the digital PDF, read the guide, then take the 25-question quiz below. A passing score is 80% (20/25).

Your vegetarian meal plan, non-vegetarian meal plan, and recipe book are included at no additional charge after Levels confirms your passing result and membership or guide purchase.

Test Your Understanding

25 short-answer questions · 25 points · Pass mark: 80% (20/25)

Answer with a few words. Submit to see your score with a PASS or FAIL immediately.

Levels Functional Fitness receives your score and answers by email. Keep this page open until submission completes.

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1. Name the three macronutrients.

2. What should fill about half of a balanced plate?

3. Name one ingredient-list clue that a food may be ultra-processed.

4. What is a less processed replacement for flavored yogurt?

5. Can frozen produce be a healthy choice?

6. Name one plant-based protein source.

7. Which is the better everyday carbohydrate choice: whole grains or refined grains?

8. Name one source of healthy unsaturated fat.

9. What should you drink more of when increasing fiber?

10. What label detail should you check before comparing calories in two foods?

11. Using the author's 'add a zero' protein rule, what calorie figure corresponds to 25 g of protein?

12. Should your water intake increase or decrease during exercise in hot weather?

13. Which mineral in salt still needs moderation, even in specialty salts?

14. According to the guide's circadian-eating advice, should more calories be eaten earlier or later in the day?

15. What wording on yogurt tells you it contains live probiotic bacteria?

16. What weekly habit helps prevent last-minute unhealthy food choices?

17. Name one non-food way to handle stress instead of snacking.

18. When dining out, which cooking method is preferable: grilled or deep-fried?

19. In the guide's blood-sugar meal sequence, what food group comes first?

20. What do prebiotics feed?

21. Name a food commonly emphasized in Blue Zone eating.

22. The guide says AI should be your nutrition ______, rather than make every decision for you.

23. Which mineral supports bone health during menopause?

24. For fat loss, should calorie intake be below, equal to, or above calories used?

25. What does the guide's 80/20 approach allow alongside mostly nutritious food choices?

This test assesses the content of the guide. The guide is educational and does not replace individualized advice from a qualified healthcare professional.