To achieve energy balance and hence maintain a healthy body weight, it is necessary to only eat as much energy as you can exert. If you take in more energy than your body can use then you will gain weight as body fat. This will occur whether the excess energy eaten is from foods rich in carbohydrate, fat or protein.
Some examples of actions you can take to achieve energy balance are:
- Take part in at least 30 minutes of moderately intensive physical activity on most, if not all, days of the week, for example walking, gardening or cycling.
- Reduce dietary energy intake but don’t remove those foods from the diet that contribute important nutrients (vegetables and fruits, wholegrain breads and cereals, milk and milk products, eggs, meats and legumes).
- Reduce or limit the intake of foods high in energy but low in nutrients, such as ‘junk foods’ (chips and sweets) and fast foods.