Calories vs. Kilojoules?
Calories (kcal) and Kilojoules (kJ) are both units for measuring the energy found in food. To convert: 1 calorie equals 4.184 kilojoules. You should aim to consume the same amount of energy per day that you use up in a day. According to the World Health Organisation, the average energy intake for adults is 8 400 kilojoules (kJ) per day. If you have three main meals and three snacks a day, a good guideline would be to allocate 25 - 30% (2 100 – 2 520 kJ) of the kilojoules per meal and 5-10% (420 – 840 kJ) per snack.
What do the list of ingredients mean?
Product ingredients are listed in descending order, which means that the first listed ingredient is the main ingredient in the product you are looking at. A good rule of thumb is to look at the first five ingredients as these will be the largest component of what you will be eating. Try to choose items that have whole foods, that is, milk, whole-wheat, corn, etc. listed as the first three ingredients.
What’s not on the label – working out the unsaturated fat content?
Add the total amount of saturated fat and trans-fat and subtract this amount from the total fat listed. Mono and Polyunsaturated fats can help lower cholesterol levels so choose these more often.
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