Calories and Nutrition

What is a Nutrition Panel

When you see someone reading the label of a product in a super market they are often looking at the ingredients or the nutrition panel. The nutrition panel tells a consumer the "value" of the food they are considering consuming.

An example of a nutrition panel can be seen below. It shows the amount of calories, Kilo joules in a serving of the product or dish (this means how much energy), and the amount of protein, total and saturated fat, total carbohydrate and sugar, and sodium that is present in a serving as well as per 100g of a product or dish.

Nutrition Information Serving Size: 1 main meal
  Average QTY per serving Average QTY per 100mg
Energy 1344KJ (320 calories) 488KJ (106.6 calories)
Protein 20.5g 10.2g
Fat-Total 20.2g 10.1g


- Total

- Sugar





Sodium 250mg 100mg


Lets explore each individual nutrient a little more.

  1. Kilo joules, Calories
    •  is the amount of energy available in the particular product or dish, per serve of that product/dish and per 100g. We need energy to function.
  2. Protein
    • This is a nutrient which is important for maintaining strong muscles and is found predominantly in animal foods e.g. meats.
  3. Total fat
    1. This is a nutrient that is very high in energy and in small amounts is important for our bodies to function. Excess can contribute to weight gain.
  4. Saturated fat
    1. is a type of fat that is found in animal foods also, therefore avocado which come from a plant food group would contain no saturated fat.
  5. Carbohydrate
    1. This nutrient comes from plant based foods such as breads, cereals, fruits and vegetables. It is an important nutrient for energy, and is released into the body for this purpose. Included in this value is the amount of added or natural sugar which is also a carbohydrate.
  6. Sugar
    1. This value excludes all the large carbohydrates e.g. breads, and cereal carbohydrates and provides a value for the amount of only sugar found in this product. Small amounts are important for energy.
  7. Sodium
    1. This is salt, which is found naturally in food and can be added. It is essential for our bodies to function and to help our bodies to transport other important nutrients around.

Q: Can I Make Nutrition Health Claims About My Products e.g. 97% Fat Free?

There are certain health statements that can be made, but specific claims about the fat, sugar, carbohydrate or protein will require additional analysis through a laboratory which will be organised for you.

It is best if you want to save to have them analysed with my system and I will give you smart ways to promote your products, at a third of the cost.

Q: Can The Dietitian Endorse My Products/Menus?

I am happy to assist any company or restaurant with the endorsement of their products and/or menus as along as they fit within the dietitetics standards and is considered ethical. I am
happy for you to use my name as a dietitian to market your products if agreed to.

Q: Can I Organise A Meeting To Discuss This Further?

Yes. you can by provide the following details and pressing the send button. I will then contact you to arrange a meeting.
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