As parents of young athletes, you want to make sure your child is fueling their body with the right nutrients to perform at their best. But with so many food options available, it can be overwhelming to know what’s truly healthy for your child. One of the best tools at your disposal is learning how to read NUTRITION LABELS. But what do they actually mean? Learning how to read nutrition labels is a crucial skill for parents and young athletes alike. By understanding the information on these labels, you can make smarter food choices that support your child’s athletic performance, growth, and overall health.
In this guide, we’ll break down the key components of nutrition labels, explain what they mean, and show you how to choose the best foods for your child’s athletic needs.
Why learning how to Read Nutrition Labels is Important
Nutrition labels provide essential information about the food you’re purchasing. They can help you make informed decisions about what your child is eating. As athletes, your child’s nutritional needs are unique, having the right balance of calories, protein, fats, and carbohydrates can make a big difference in their energy levels, muscle recovery, and overall performance.
By understanding how to read a nutrition label, you’ll know whether a food item is a good choice for your athlete or if it’s better to leave it on the shelf.
Key Components of a Nutrition Label
Here’s a breakdown of the most important sections you’ll find on a nutrition label and what they mean:
1. Serving Size
The serving size is the FIRST thing to check. It tells you how much of the food the label’s nutrition information is based on. This is important because many packaged foods contain MULTIPLE servings, which can be a little confusing and the numbers you see on the label will need to be adjusted based on how much your child ACTUALLY eats.
Tip: If your child eats more than one serving, be sure to multiply the nutritional values accordingly.
2. Calories
Calories are the ENERGY your child gets from the food and fluids they consume. As young athletes, they need enough calories to fuel their training, competitions, recovery as well as growth and development. It’s probably ALOT more than you think! And it may be more than their siblings that aren’t as active! In my experience, the vast MAJORITY of youth athletes do not meet their required calorie needs.
The number of calories will depend on your child’s age, size, and activity level. You can get a better idea by reading this article on Sports Nutrition for Youth Athletes. Insufficient calorie intake can lead to a imbalance between intake and expenditure leading to Relative Energy Deficiency in Sports or “RED-S”.
Tip: Make sure the calorie content is in line with your child’s daily energy needs. Athletes may need more calories to support their active lifestyle.
3. Macronutrients
Macronutrients like protein, carbohydrates, and fats are the primary components that give us energy. Here’s what to look for:
- Protein: Protein helps cells REPAIR. In fact it’s one of the most sought after nutrients in the body as we use it to create all sorts of cells in the body not just muscle cells! It’s CRUCIAL for recovery after workouts and growth. Check that the food has a good amount of protein if your child is involved in strength training or endurance sports. Just because a food has “Protein” on the label doesn’t necessarily MEAN it is high in protein! For example a pint of whole milk contains around 20g of protein per whereas a “High Protein” Nature Valley bar has only 10g of protein! Intake of protein should be between 10-30% for youth athletes.
- Carbohydrates: Carbs are the body’s main source of ENERGY, during high-intensity exercise. Look for foods with complex carbohydrates (like whole grains and vegetables) to fuel up before training RATHER than simple sugars, which can be more useful to REFUEL energy stores post training/competition. These days alot of parents seem to be SCARED of carbs and are restricting their intake in youth athletes, this is a BIG mistake and will lead to under performance as they don’t have the fuel REQUIRED to perform well! Carbs should make up around 45%-65% of a youth athletes intake.
- Fats: Fat gets a really bad wrap with people mistakenly thinking it’s the source of gaining body fat. Healthy fats are ESSENTIAL as they support brain function, hormone function, joint health, and overall energy. Look for unsaturated fats, which are found in foods like nuts, seeds, avocado, oily fish and olive oil. Reducing foods high in trans fats like take aways is a good idea too. Fats should make up around 25-35% of a youth athletes nutrition.
Tip: A balanced intake of all three macronutrients is essential for young athletes to perform at their best.
4. Fibre
Fibre is a type of carbohydrate that is not digested by the body but plays a KEY role in digestion and overall health. Foods high in fibre, like fruits, vegetables, and whole grains, help your child feel fuller longer and maintain STABLE energy levels throughout the day as the fibre helps slow the release of glucose into the blood stream.
Tip: Look for foods with at least 3 grams of fibre per serving to help support your child’s digestive health and keep them feeling satisfied.
5. Sugar
While sugar gives energy, too much can lead to energy crashes and is associated with long-term health issues like obesity and type 2 diabetes. Pay attention to the amount of added sugar in a product. Additionally, you might want to save these sweet treats to REFUEL energy stores immediately after training or competition, or even at half time!
Tip: In general, choose foods with little to no added sugars. The American Heart Association recommends limiting added sugar to no more than 25 grams per day for children.
6. Vitamins and Minerals
Vitamins and minerals are ESSENTIAL for overall health and athletic performance. Nutrients like calcium, iron, and potassium are particularly important for growing children. Calcium supports bone health, iron helps with oxygen transport, and potassium helps prevent muscle cramps.
Tip: Look for foods that provide a variety of vitamins and minerals. For example, dairy products are high in calcium, while leafy greens offer iron and potassium.
7. Ingredients List
The ingredients list shows what’s actually in the food. The SHORTER the list, the better. Ideally, you want to see whole, recognisable ingredients rather than a bunch of unknown chemicals, E numbers and artificial additives.
Tip: Choose foods with simple, whole-food ingredients. Avoid products with a long list of unrecognizable, artificial ingredients.
Tips for Choosing the Best Foods for Youth Athletes
Now that you know how to read nutrition labels, here are some tips to help you choose the best foods for your child’s athletic development:
Prioritize Whole Foods: Choose whole foods like fruits, vegetables, lean proteins, dairy, whole grains, and healthy fats. These foods provide the best NUTRIENTS and energy for your child’s body.
Avoid Highly Processed Foods: While convenient, HIGHLY processed foods often contain too much added sugar, unhealthy fats, and empty calories. Limit processed snacks, sugary drinks, and fast food.
Choose Nutrient-Dense Foods: Look for foods that provide a lot of NUTRITION for the calories they contain. For example, nuts, seeds, and avocados are nutrient-dense, offering healthy fats, fibre, and vitamins in a small portion.
Hydrate Well: Water is just as IMPORTANT as food for an athlete. Make sure your child is drinking enough water, especially during training sessions and competitions.
Final Thoughts: Make Informed Choices for Your Child’s Health
As a parent, learning how to read nutrition labels gives you the POWER to make better choices for your child’s health and performance. By understanding how to read nutrition labels and knowing what to look for, you can help your athlete FUEL their body in a way that supports both their growth and their athletic goals.
Whether you’re shopping for snacks, meals, or drinks, remember that every feeding OPPORTUNITY can contribute to your child’s success. With the right balance of nutrients and an understanding of how to read nutrition labels, you’ll be setting your young athlete up for success, both on and off the field.
Looking for more tips on how to fuel your young athlete for success? Follow our blog for expert advice on nutrition, training, and athletic development!
