Food Smarts: How Learning About Food Helps You Make Better Choices

Peer reviewed by Dr. Peter Rawlek, MD & Scott Rollo, PhD

Sometimes, when you’re hungry, you just grab whatever’s easiest or looks tasty, right? Maybe it’s a snack you saw in a commercial or something quick from the cafeteria. That’s normal! But knowing more about food—where it comes from, what it does for your body, and how to pick healthy options—can help you feel stronger, happier, and ready for anything.

What Is Food Literacy?

Food literacy means understanding food well enough to make smart choices. It’s not just about eating “good” or “bad” foods. It’s about:

• Knowing what your body needs to grow and have energy.

• Learning how to pick meals and snacks that help you do your best.

• Understanding how to cook simple meals or prepare snacks.

• Knowing that food connects us to family, culture, and fun times.

How Can Food Guides Help?

Food guides are like maps for making healthy meals. For example, Canada’s Food Guide shows us how to build a balanced plate:

• Half your plate should be fruits and vegetables.

• One-quarter should be protein, like beans, eggs, or chicken.

• One-quarter should be whole grains, like brown rice or whole-wheat bread.

This balance gives your body energy to move, learn, and grow. If you’re not sure what to eat, food guides can help you pick foods that keep you feeling good all day.

What Affects What You Eat?

Even when you know what’s healthy, lots of things can change what you choose:

• Taste: You might like some foods more than others, and that’s okay!

• Time: Sometimes you’re in a hurry and grab what’s fast.

• Money: Healthy food can cost more or be harder to find.

• Ads: Commercials make some snacks look super fun or cool.

• Family and Culture: Food is part of family traditions and celebrations.

Think about when you pick a snack—do you choose what tastes good, what’s easy to grab, or what you’ve seen on TV?

Why Do Ads Make Us Want Certain Foods?

Ads and commercials are made to catch your eye and make foods look awesome. But they often show snacks or fast food that have lots of sugar, salt, or fat—not always the best for your body. Eating these foods sometimes is okay, but too much can make you feel tired or slow down how well you learn and play.

How to Make Smarter Food Choices

Here are some quick tips to help you choose foods that fuel your body and mind:

• Use food guides to help plan your meals and snacks.

• Try cooking or helping in the kitchen—you’ll learn how food is made!

• Read food labels to see what’s inside packaged snacks.

• Pay attention to how food makes you feel—does it give you energy or make you sluggish?

• Remember, it’s okay to enjoy treats sometimes—balance is the key!

Time to Think About It

• What’s your favorite healthy snack?

• When was the last time you tried a new fruit or vegetable?

• How do commercials or your friends influence what you eat?

• What’s one easy change you could make to eat a little healthier?

The Big Idea

Knowing about food helps you take charge of what you eat so you can feel good every day. It’s not about being perfect, but about learning and practicing little things that add up to big health benefits. The more you understand food, the better you can fuel your body, enjoy your meals, and connect with family and culture.