Food Smarts: How Food Literacy Impacts Your Health and Nutrition
Peer reviewed by Dr. Peter Rawlek, MD & Scott Rollo, PhD.
Have you ever scrolled through social media and seen posts about “quick-fix diets” or “superfoods” promising amazing results? With so much information online, it can be hard to tell what’s really healthy. That’s where food literacy comes in. Food literacy means understanding nutrition, food safety, and how to make smart choices about what you eat. When you build food literacy, you’re giving yourself the tools to stay healthy—not just now, but for your whole life.
Why Food Literacy Matters
Food literacy isn’t just knowing that vegetables are good for you. It’s about understanding why some foods are important, how your nutritional needs change as you grow, and how to find trustworthy information about eating well. With this knowledge, you can make choices that keep your body energized, help you avoid illness, and support your growth—especially during your teen years.
Nutrition During Adolescence
As a teenager, your body is growing fast, so you need more nutrients than ever before. For example:
Calcium and Vitamin D help build strong bones and keep them healthy for life. Good sources include milk, yogurt, fortified plant-based drinks, and fish.
Protein supports muscle growth and repair. You can find protein in eggs, lean meats, beans, and tofu.
Iron is important for energy and focus. It’s found in spinach, red meat, lentils, and more.
If you don’t get enough of these nutrients, you might feel tired, have trouble concentrating, or face health problems later on.
Spotting Reliable Nutrition Information
There’s lots of nutrition advice online—but not all of it is true. Ads and influencers can promote trendy diets that aren’t backed by science. Here’s how to spot trustworthy info:
Does the advice come from experts like registered dietitians, doctors, or public health groups (like Health Canada)?
Is there research or evidence supporting it?
Does it sound extreme or “too good to be true”? If yes, it probably is!
Ask yourself where your nutrition information comes from before trying new diets or food trends.
The Risks of Unhealthy or Restrictive Diets
Popular diets that cut out whole food groups can cause nutrient shortages, low energy, and even harm your mental health. Your body needs a balance of:
Macronutrients: carbohydrates, proteins, and fats
Micronutrients: vitamins and minerals
Instead of following fad diets, focus on eating a variety of fruits, vegetables, whole grains, protein sources, and healthy fats to keep your body strong and fueled.
Reflect and Take Action
Think about your own eating habits:
Where do you get your nutrition information?
Are you getting enough calcium, vitamin D, and iron for your age?
How often do social media trends influence what you eat?
Building food literacy means learning what your body needs, asking questions, and finding reliable answers. The more you understand nutrition, the easier it is to make choices that help you feel healthy, strong, and ready for whatever comes next.