Nutrition and food labels
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Learning Objectives
- 1Explain what nutrients are and why the body needs them
- 2Read and interpret a food label to identify key nutritional information
- 3Classify nutrients as macronutrients or micronutrients
- 4Describe the role of macronutrients and micronutrients in the body
Mini Lesson
Everything you eat contains nutrients — substances your body needs to grow, repair itself, and produce energy. Food labels help you understand exactly what is in the food you eat. Learning to read a food label gives you the power to make healthy food choices.
What Is a Food Label?
A food label (Nutrition Facts panel) is printed on food packaging. It shows the serving size, the number of calories per serving, and the amounts of key nutrients. Quantities are given in grams (g — about 0.035 oz per gram) or as a percentage of the Daily Value (% DV) — the recommended daily amount for an average adult.
- Serving size — the amount the label is based on. All nutrient values shown are for one serving.
- Calories — the amount of energy in one serving. Too many or too few calories affects body weight.
- Total fat — includes saturated fat and trans fat. Fats provide energy and support cell growth.
- Total carbohydrates — includes sugars and dietary fiber. Carbohydrates are the body's main energy source.
- Protein — needed for building and repairing muscles, skin, and other tissues.
- Vitamins and minerals — micronutrients listed as % Daily Value (e.g., Vitamin C 15% DV).
Macronutrients
Macronutrients are nutrients the body needs in large amounts. They supply most of the body's energy.
- Carbohydrates — the body's primary fuel. Found in bread, pasta, rice, fruits, and vegetables.
- Protein — builds and repairs body tissues. Found in meat, fish, eggs, beans, and dairy.
- Fat — stores energy and protects organs. Found in oils, nuts, butter, and fatty fish.
- Water — carries nutrients around the body, regulates temperature, and removes waste products.
Micronutrients
Micronutrients are nutrients the body needs in small amounts. Even though tiny quantities are needed, they are essential for health.
- Vitamin C — supports the immune system and helps the body absorb iron. Found in citrus fruits.
- Iron — carries oxygen in the blood. Found in red meat, spinach, and beans.
- Calcium — builds strong bones and teeth. Found in dairy products, broccoli, and fortified foods.
- Vitamin D — helps the body absorb calcium. Made by skin in sunlight; also in fortified milk.
Tip: macro means "large" and micro means "small" — macronutrients are needed in large amounts (grams), while micronutrients are needed in tiny amounts (milligrams or micrograms).
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