The easiest way to reduce your calories

Energy from the food we eat gives us the ability to study, work, cook, breathe and essentially function at our best everyday.

Energy is known as kilojoules (kJ) or calories. Just like how a car needs petrol to move, we need kilojoules (or calories). One calorie is the equivalent of 4.2kJ. By reading the nutrition information panel on the back of packaged foods, you will know the amount of kilojoules within a serve or per 100g of that food.

The Atwater factors are the amount of kilojoules per gram of each macronutrient within our diet. These factors demonstrate that foods high in fat are the most energy dense whereas foods high in carbohydrates are the least energy dense.

Atwater factors

Fat: 37kJ / gram

Alcohol: 29kJ / gram

Protein: 17kJ / gram

Carbohydrates: 16kJ/ gram

Some examples of foods containing fat*

Animal fat (for example, chicken skin, fat from meat)

All types of oil (for example, olive, coconut, sunflower, canola, safflower)

Cold meats (salami, prosciutto)

Sausages, butter, margarine, mayonnaise

Some examples of foods containing carbohydrates

Bread, rice, pasta, quinoa, cous cous



Some examples of foods containing both fat and carbohydrates

Milk, cheese, yoghurt

Chocolate, cakes, biscuits

If you are trying to decrease the amount of kilojoules in your day, reducing your intake of fatty foods and alcohol is a good start. However, a balanced and varied diet for excellent health and wellbeing requires good thought and a detailed plan. This will ensure you have an eating pattern for long-term success.

Will you like to chat about successful and sustainable weight management?

Make an appointment with me to discuss how we can improve your health through good food.

* There are different types of fat in our diet. You may have heard of saturated, monounsaturated and polyunsaturated fat. Keep checking my website for a blog covering this information.

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