Kids eat right.

Teach Your Teen about Nutrition Facts Panels

Contributors: Andrea Johnson, RD, CSP, LDN
Teenager reading Nutrition Facts on a food label - Teach Your Teen about Nutrition Facts Panels


If decoding the information on a food package is a challenge for adults, think of how hard it is for teens who are just beginning to make choices for themselves. Give your teens help as they become more aware of what they're putting in their bodies.

Narrow the Focus

A wealth of information greets a health-conscious label reader in the Nutrition Facts portion of a food package. Focusing on just a few nutrients can make label reading more manageable for young consumers. For instance, encouraging teens to focus on foods rich in fiber could be one place to start. Fiber is found naturally in a variety of healthful foods including whole grains, fruits, vegetables and beans. For foods to be mindful of, have teens watch out for those with lots of added sugars and salt.

Have you noticed changes to the Nutrition Facts labels? The new Nutrition Facts label started appearing on all food items on January 1, 2021. Learn more about the new labels by visiting the FDA website.

Portion Distortion

For a teenager-sized appetite, a single portion often doesn't satisfy. Encourage them to get in tune with their bodies and listen to their internal hunger and fullness cues. Teens are growing and need both calories and nutrients. Focusing on nutrient-rich foods — fruits, vegetables, legumes, lean protein, low-fat dairy and whole grains — will help your teen fill up. 

Health Claims: Too Good to be True?

Assertions that manufacturers make about their foods often send mixed messages. Who would guess that a fruit-flavored beverage could boost immunity? Teach your teen to investigate further when the message on the front of the package is questionable. Studying the Nutrition Facts label helps determine whether or not it's a healthful choice. Eating disorders are more common during the teen years, especially for teen girls. If your teen becomes obsessed with reading Nutrition Facts Labels and overly restrictive about food, discuss what makes a balanced healthy lifestyle and consider calling the National Eating Disorders Association Helpline.

Making Good Choices Away from Home

With teens' increased independence, parents often are no longer in control of what they eat. Instilling general principles of healthy eating will help guide teens when they're out and about. Mobile apps and other online tools may motivate a teen to be mindful of eating habits. For example, they could use reminders to drink plenty of water and get their daily servings of fruits and vegetables.

There's no question that your teenagers will indulge in less-than-nutritious choices along the way, but continue to encourage them to take ownership of their health — it will pay off!