Food terms explained

We explain the nutritional mumbo-jumbo.

Kilojoule
A unit that measures the energy content of the food we eat. The number of kilojoules in a food depends on the amount of carbohydrate, protein and fat the food contains. Fats and alcohol are the most energy-dense nutrients.

Monounsaturated fat
“Good” fat found in canola and olive oil, avocados and nuts. It lowers “bad” LDL cholesterol levels and raises “good” HDL cholesterol.

Polyunsaturated fat
“Good” fat found in sunflower, safflower, sesame, corn, and soybean oils and seeds. It lowers “bad” LDL cholesterol levels. 

Omega-3 fatty acids
Polyunsaturated fats found in oily seafood, such as salmon, tuna and sardines, and plant sources such as flaxseed and walnuts. They lower total cholesterol and “bad” LDL cholesterol, and reduce your risk of heart disease.

Saturated fat 
“Bad” fat found in fatty meats, dairy products, and palm and coconut oil. It raises the “bad” LDL cholesterol levels in the blood.

Sodium
The component in salt that’s bad for your health. Eating too much sodium may lead to high blood pressure.

Trans fat
“Bad” fat found in some table spreads, cakes, biscuits, processed foods and takeaway meals. It raises the level of “bad” LDL cholesterol and lowers the “good” HDL cholesterol.

RDI calculator

Kilojoules are the bottom line when it comes to maintaining your weight but you also need to eat the right foods to maintain good health. Energy and nutrient intakes vary from person to person depending on your gender, age, weight, height, and how active you are.

Use our interactive calculator to find out how much energy, fat, carbohydrates and other nutrients you need, and what this equates to in real terms.