Practical food literacy

Read Nutrition Labels with Confidence

Use serving sizes, Daily Values and ingredient lists to compare packaged foods.

See the curriculum Try a sample lesson

Length: 38 min
Modules: 3 · 6 lessons
Level: Beginner
Format: Self-paced

Outcomes

What you'll be able to do

Built for People who want to make sense of packaged-food labels while shopping or planning meals.

1Identify the serving size and servings per package on a Nutrition Facts label.
2Use percent Daily Value to compare selected nutrients between products.
3Interpret ingredient lists and distinguish label claims from nutrition facts.
4Compare two packaged foods using criteria that fit a personal goal.

Before you start

You'll need

Two packaged foods with Nutrition Facts labels, or clear photos of their labels
A notebook or notes app for recording comparisons

Curriculum

3 modules, one clear path

Work through the modules in order or jump to what you need. Every module ends with a quick check of your understanding.

MODULE 1

Start with serving size

2 lessons · 11 min

Find the reference amount behind the numbers and adjust them when you eat more or less.

Find the label’s reference amountRead · 5 min
Scale amounts to what you eatTry it · 6 min

MODULE 2

Read the numbers

2 lessons · 13 min

Use calories and percent Daily Value as comparison tools, not personal prescriptions.

Use percent Daily ValueRead · 6 min
Compare nutrients that matter to youTry it · 7 min

MODULE 3

Check ingredients and claims

2 lessons · 14 min

Read the ingredient list and evaluate front-of-package language with care.

Scan the ingredient listRead · 6 min
Make a label-based comparisonTry it · 8 min

38 min total 6 lessons Self-checks in every module

Sample lesson

Try a lesson before you enrol

This is lesson 1 of module 1, exactly as it appears in the course. Flip the cards and answer the check.

Read · 5 min

Find the label’s reference amount

Locate serving size and servings per container.
Explain how the listed amounts relate to the serving size.

On the US Nutrition Facts label, serving size appears near the top. It is the amount used to calculate the numbers below it; it is not a recommendation for how much to eat. A package may contain more than one serving.

If a drink lists 150 calories per serving and the bottle contains two servings, drinking the whole bottle provides 300 calories. Check the serving size before comparing products or estimating what you ate.

Knowledge checkA snack bag contains two servings. The label lists 120 calories per serving. How many calories are in the whole bag?A60 caloriesB120 caloriesC240 calories

Your instructor

Maya Chen

Nutrition educator at Fieldnote Learning (fictional)

Maya teaches practical food-label literacy and helps learners separate label facts from marketing claims.

Fictional nutrition education experience

Instructor and course are fictional, generated for this demo.

FAQ

Questions, answered

Does serving size tell me how much I should eat?

No. It is the reference amount used to calculate the label values. Your needs and the amount you choose to eat may differ.

What does 20% Daily Value mean?

One serving provides 20% of the label’s general Daily Value reference for that nutrient. It is a quick guide, not a personal dietary target.

Are ingredients listed from most to least?

On US packaged-food labels, ingredients are generally listed in descending order by weight. The first ingredients contribute more weight to the product than later ones.

Can I use this course to manage a medical diet?

The course teaches general label-reading skills, not medical nutrition advice. Ask a qualified health professional about a diet tailored to your needs.

Start Reading Nutrition Labels today

38 min of self-paced learning across 3 modules. Go at your own pace; your progress stays on your device.