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Fuel Up Right

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Lesson Plan

What's on Your Plate Lesson Plan

Students will understand basic nutrition concepts, learn to read and interpret nutrition labels, and apply this knowledge to make healthier food choices.

This lesson empowers students with real-life skills to analyze food labels, fostering informed dietary decisions that support lifelong health and well-being.

Audience

7th Grade

Time

30 minutes

Approach

Interactive discussion, label analysis, and reflection.

Materials

Nutrition Basics Presentation Slides, Nutrition Labels Worksheet, Food Packaging Images, and Chart Paper and Markers

Prep

Material Preparation

10 minutes

Step 1

Warm-Up: Hungry for Nutrients?

5 minutes

  • Project two contrasting Food Packaging Images.
  • Ask: “What do you notice about these two food labels?”
  • Facilitate a quick brainstorm of observations (e.g., serving size, calories).
  • Connect their observations to why labels matter.

Step 2

Main Activity: Nutrition Label Detective

20 minutes

  • Present key nutrients and label components using Nutrition Basics Presentation Slides.
  • Distribute Nutrition Labels Worksheet and assign students to pairs.
  • Each pair analyzes two labels from the worksheet, identifying high/low nutrients and determining which food is healthier.
  • Students record findings on chart paper, noting serving sizes, calories, sugar, fat, and protein.

Step 3

Wrap-Up: Label Reflection

5 minutes

  • Invite pairs to share one surprising label fact with the class.
  • Ask: “How might you use this information next time you pick a snack?”
  • Summarize key takeaways and encourage students to check labels at home.
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Lesson Plan

Fuel Up Right Lesson Plan

Students will identify key nutrients, interpret nutrition labels to compare foods, and apply this knowledge to design a balanced meal using a healthy meal planning worksheet.

Understanding nutrition empowers students to make informed food choices that support growth, academic focus, and lifelong health by decoding labels and planning balanced meals.

Audience

7th Grade

Time

30 minutes

Approach

Interactive discussion, label analysis, and guided meal planning

Materials

Nutrition Basics Presentation Slides, Nutrition Labels Worksheet, Food Packaging Images, Balanced Nutrition Infographic, Healthy Meal Planner Worksheet, and Chart Paper and Markers

Prep

Material Preparation

10 minutes

Step 1

Warm-Up: Snack Showdown

5 minutes

  • Project two contrasting Food Packaging Images.
  • Ask: “What catches your eye first on these labels?”
  • Brainstorm observations (serving size, calories, sugar) and note on chart paper.
  • Connect to why label literacy matters for daily choices.

Step 2

Mini-Lesson: Balanced Nutrition Overview

5 minutes

Step 3

Main Activity: Nutrition Label Detective

10 minutes

  • Students pair up and receive two label examples on the Nutrition Labels Worksheet.
  • In pairs, identify amounts of calories, sugar, fat, and protein; determine which food is healthier.
  • Record findings and reasoning on chart paper, referencing serving sizes.

Step 4

Main Activity: Healthy Meal Planning

7 minutes

  • Distribute the Healthy Meal Planner Worksheet.
  • Individually design a balanced meal incorporating at least three food groups within calorie guidelines.
  • Use label-reading skills to choose appropriate portions and note nutrient totals.

Step 5

Wrap-Up: Share & Reflect

3 minutes

  • Invite 2–3 students to share their meal plans and one surprising label fact.
  • Ask: “How will you use label information when choosing your next snack or meal?”
  • Summarize key takeaways and encourage students to review labels at home.
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Slide Deck

Nutrition Basics

Today we will explore:
• Macronutrients & Micronutrients
• How to read a nutrition label
• Building a balanced plate model

Welcome students and introduce the lesson. Use the gradient #8DC26F to #AEDC81 for the slide background. Greet class, explain today’s focus: nutrients, labels, balanced meals.

What Is Nutrition?

Nutrition is how our bodies use food to:
• Grow and repair tissues
• Provide energy for daily activities
• Maintain overall health

Switch background to #AEDC81 to #CFF299. Define nutrition and its role in health. Ask: What fuels your body?

Macronutrients

Carbohydrates:
• Main energy source
• Found in grains, fruits, vegetables
Proteins:
• Build and repair muscles
• Found in meat, beans, dairy
Fats:
• Support cell growth and energy storage
• Found in oils, nuts, avocados

Use the green gradient again. Discuss each macronutrient: functions, sources, and recommended portions. Show sample images of foods.

Micronutrients

Vitamins:
• Essential for immune function, energy production
• Examples: Vitamin C, B vitamins, Vitamin D
Minerals:
• Support bone health, fluid balance, muscle function
• Examples: Calcium, Iron, Potassium

Highlight the importance of vitamins and minerals. Show quick examples: vitamin C in citrus, calcium in dairy.

Anatomy of a Nutrition Label

  1. Serving Size & Servings Per Container
  2. Calories per Serving
  3. Nutrient Amounts
    – Total fat, cholesterol, sodium
    – Total carbohydrates, sugars, fiber
    – Protein
  4. % Daily Value

Display a clear nutrition label image. Walk through each section as you talk.

Balanced Plate Model

• ½ Plate Fruits & Vegetables
• ¼ Plate Lean Proteins
• ¼ Plate Whole Grains
• Include a serving of dairy or a dairy alternative

Show the balanced plate infographic (Balanced Nutrition Infographic). Explain portions.

What’s Next?

Get ready to:
• Analyze real food labels with a partner
• Plan your own balanced meal using label info

Preview next activities: label detective and meal planning. Encourage curiosity.

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Worksheet

Nutrition Labels Worksheet

Use the two food labels below to answer the questions. Write your answers in the space provided.

Food Label A: Granola Bar

• Serving Size: 1 bar (40 g)
• Calories: 150
• Total Fat: 5 g (6% DV)
• Saturated Fat: 1.5 g (8% DV)
• Total Carbohydrates: 23 g (8% DV)
• Sugars: 12 g
• Dietary Fiber: 2 g (7% DV)
• Protein: 3 g (6% DV)
• Sodium: 90 mg (4% DV)

Food Label B: Trail Mix

• Serving Size: 1/4 cup (30 g)
• Calories: 140
• Total Fat: 8 g (10% DV)
• Saturated Fat: 1 g (5% DV)
• Total Carbohydrates: 16 g (6% DV)
• Sugars: 5 g
• Dietary Fiber: 3 g (11% DV)
• Protein: 4 g (8% DV)
• Sodium: 50 mg (2% DV)

1. Record Key Nutrients

Label A:

  • Serving Size: ____________________________


  • Calories: ________________________________


  • Total Fat: _______________________________


  • Sugars: _________________________________


  • Protein: _________________________________


Label B:

  • Serving Size: ____________________________


  • Calories: ________________________________


  • Total Fat: _______________________________


  • Sugars: _________________________________


  • Protein: _________________________________


2. Sugar Comparison

Which label has more sugar per serving? Explain how you know.





3. Fiber Advantage

Which snack provides more dietary fiber? Why might fiber be an important nutrient?





4. Healthier Choice

Based on calories, fat, sugar, protein, and fiber, which snack would you choose for an after-school energy boost? Explain your reasoning.










5. Using % Daily Value

How does the % Daily Value (% DV) on a label help you compare these two snacks? Give one specific example.





6. Your Own Snack Idea

Think of a snack you enjoy. List one key nutrient and its amount from that snack’s label (or look it up). How does it compare to Label A or B?








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Worksheet

Healthy Meal Planner Worksheet

Use your label-reading skills to plan a balanced meal. Fill in each section below using nutrition labels from your foods (or look up values in the Nutrition Labels Worksheet).

Meal Components

ComponentFood ChoicePortion SizeCaloriesProtein (g)Carbs (g)Fat (g)
Protein__________________________________________________________________________________
Grain / Starch__________________________________________________________________________________
Fruit / Vegetable__________________________________________________________________________________
Dairy / Other__________________________________________________________________________________



Total Nutrients for Your Meal

  • Total Calories: ____________________________


  • Total Protein (g): _________________________


  • Total Carbs (g): ____________________________


  • Total Fat (g): _____________________________


Reflection Questions

  1. How does your meal follow the balanced plate model?










  2. Which nutrients did you focus on and why?










  3. What is one change you could make to improve your meal’s nutrition?










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