What “Nutrition Facts” Actually Mean

Calcium is good for you! It builds strong bones and keeps your teeth healthy. It’s really important for you right now because the bones and teeth you have are all you get! They’re still growing and developing so keeping them healthy matters a ton in the long run.

Calories have a negative reputation, but they really shouldn’t. They’re basically the fuel your body runs on. The more active you are, the more you need. There is such a thing as “empty calories,” though — the type of calories that come from sugar and carry no nutritional value. These can slow you down if they aren’t mixed in with a balanced day.

Carbs are your body’s main energy source, especially for anything active. Carbs are also unfairly labeled as “negative,” but are actually good for the brain and muscles at the recommended daily value.

This is one of those things you probably aren’t thinking about at all, but your parents think about all the time. Your body actually makes its own cholesterol, which is why it’s easy to accidentally get too much from food. However, let’s be clear: Cholesterol is NOT automatically bad, just something to not overdo.

Fact: Fat is NOT the enemy; your body needs it for energy and brain function. Try choosing fatty foods that come with other vitamins and minerals to fuel your body all around.

Fiber is great! It keeps your digestion running smoothly and helps you actually feel full so you’re not stopping at the vending machine between classes. Fiber-rich foods are great at mealtime or as a snack to keep your stomach from growling at the worst moment.

Iron helps your whole body function. All the little things going on that you can’t see probably involve iron. It carries oxygen through your blood, which affects your energy levels more than people realize, and even helps you breathe better.

This is one type of “good” fat that supports your heart.

Another “good” fat that includes omega-3s, which help your brain and heart.

Potassium plays two main roles in the body: It helps your muscles work right and keeps your blood pressure in check. This is another thing you may not be thinking about at this stage in your life, but it can’t hurt to be in the habit!

Protein gets a lot of attention in fitness trends, and you might think it’s mostly for athletes and bodybuilders. But protein helps build and repair muscles, making it important whether you’re playing a sport, staying active or still growing. In other words, protein isn’t just for people chasing gains — it’s something everyone needs.

Saturated fat isn’t evil, it can just be easy to overdo.

Sodium helps your body balance fluids, but it’s way easier to get too much than too little.

You probably know what this is. Sugar gives quick, temporary boosts of energy, but it should not be your main energy source. It can also be found in several drinks and other unsuspecting place, so it adds up fast if you’re not paying attention.

This is the fat to keep your eye on. High levels of trans fat are linked to real health risks, like dangerous levels of cholesterol and Type 2 diabetes. Over time, it can really impact your heart and cause lifelong issues.

Vitamin A is great for your body. It mostly supports your eyesight and immune system.

Vitamin C does wonders for your immune system and helps your body absorb iron better.