Lesson 1 — Nutrients Your Body Needs
The Six Classes of Nutrients
Nutrients are substances in food that your body needs to grow, repair itself, and function. There are six classes of nutrients, and a healthy diet includes all of them in the right amounts.
Carbohydrates
Your body's primary fuel source. Choose whole grains, fruits, and vegetables over refined sugars and white flour.
Proteins
Build and repair tissues, make enzymes and hormones. Sources: meat, fish, eggs, beans, nuts, dairy.
Fats
Essential for brain function, hormone production, and absorbing fat-soluble vitamins. Choose unsaturated fats; limit saturated and avoid trans fats.
Vitamins
Organic compounds needed in small amounts for many body processes. Fat-soluble (A, D, E, K) and water-soluble (B, C).
Minerals
Inorganic elements like calcium, iron, potassium. Essential for bone health, blood production, and nerve function.
Water
Involved in every body process. Teens need 8–11 cups daily. Even mild dehydration impairs focus and performance.
Lesson 2 — MyPlate and Dietary Guidelines
The USDA's MyPlate model replaces the old food pyramid and provides a simpler visual guide for building a healthy plate at each meal.
2020–2025 Dietary Guidelines Key Points
- Follow a healthy dietary pattern at every life stage
- Limit added sugars to less than 10% of daily calories
- Limit sodium to less than 2,300 mg per day
- Limit saturated fats to less than 10% of daily calories
- Avoid alcohol if under 21
Lesson 3 — Reading Food Labels
Food labels are your most powerful nutrition tool. Learning to read them takes about 5 minutes — and it changes how you shop and eat forever.
Key Parts of the Nutrition Facts Label
- Serving size: Everything on the label is based on this amount. Always check — one "bag" may be 2.5 servings.
- Calories: Total energy per serving. 2,000/day is the general reference.
- % Daily Value: 5% or less is low; 20% or more is high. Use this to compare products.
- Nutrients to limit: Saturated fat, sodium, added sugars.
- Nutrients to get enough of: Fiber, vitamin D, calcium, iron, potassium.
- Ingredients list: Listed by weight — if sugar is first, it's the main ingredient.
Lesson 4 — Healthy Eating Patterns
The goal is not a perfect diet — it is a sustainable pattern of eating that gives your body what it needs most of the time.
Eating Well as a Teen
- Eat breakfast — teens who eat breakfast have better concentration, grades, and mood
- Choose whole foods over processed — fewer ingredients, more nutrients
- Watch portion sizes — restaurant portions are often 2–3x the recommended serving
- Limit ultra-processed foods — chips, fast food, packaged snacks are engineered to override your hunger signals
- Hydrate with water first — most Americans are chronically mildly dehydrated
