Calculating Energy and Nutritional Valuies of Recipes, Meals and Diets

Calculating Energy Values in Recipes, Meals, and Diets

The energy value of a food or meal refers to the amount of kilocalories (kcal) or kilojoules (kJ) it provides when consumed.
This calculation is done using the macronutrient composition and the energy each provides: carbohydrates (4 kcal/g), proteins (4 kcal/g), and fats (9 kcal/g).
Alcohol also provides energy (7 kcal/g), but is not a nutrient.
In the UK, food energy is usually measured in kcal.

Nutritional Values in Recipes, Meals, and Diets

Nutritional values include all other contributions a food or meal makes to the diet, such as vitamins, minerals, and dietary fibre.
You can calculate these values using food labels, nutritional databases, or a nutritional analysis software.
Keep in mind that cooking a food can change its nutritional value. Therefore, nutritional analysis should always be performed on the final product.

Understanding Misleading Nutritional Claims

Watch out for marketing ploys such as low-fat, low-sugar, source of fibre, source of protein, etc.
For instance, a product might be labelled “low-fat”, but be high in sugar. As a result, the total energy content might still be high.

Impact of Overconsumption and Underconsumption

To avoid undernourishment or overconsumption, use the UK’s Eatwell Guide to balance energy input with output. Aim to fill each meal with fruits and vegetables (at least 5 portions a day), carbohydrates, proteins, dairy (or dairy alternatives), and limited amounts of fats and sugars.
Overconsuming sugar, salt, and saturated fat can lead to health problems such as obesity, heart disease, type 2 diabetes, and high blood pressure.
Underconsumption of nutrients can lead to malnutrition, weakened immune system, and deficiencies in essential vitamins and minerals.

Balancing Your Diet

To ensure a balanced diet, try to incorporate a variety of different foods from each food group. Variety, as well as quantity, is vital for promoting good health and wellbeing.
Use your understanding of energy and nutritional values to make informed dietary choices.