Nutrition and Food Labels
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What you will learn
- 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. Your body uses this energy to move, grow, and think.
- 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 grains such as bread, pasta, and brown rice, and in 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 — not a macronutrient (it gives no energy), but an essential nutrient: it carries nutrients, regulates temperature, and removes waste.
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 your skin in sunlight; also in fortified milk.
Words to know
nutrient
A substance in food that the body needs to function, grow, and repair itself.
nutrition
The process of obtaining and using food for health and growth.
food label
A panel on food packaging that shows nutritional information per serving.
serving size
The amount of food that the nutrition information on the label is based on.
macronutrient
A nutrient needed in large amounts that gives energy: carbohydrates, protein, and fat.
micronutrient
A nutrient needed in small amounts, such as vitamins and minerals.
calorie
A unit of energy found in food; the body uses calories to fuel all its activities.
Daily Value
The recommended daily amount of a nutrient for an average adult, shown as % DV on food labels.
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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