All foods give us energy. Some provide much more energy than others and this depends on their nutrient content. We can keep an eye on the amount of energy in a food by looking at the calorie information on the label. Fat is the most energy dense nutrient in food, meaning that weight for weight it contains more calories than any other nutrient (9 calories in every gram of fat). Protein and carbohydrate provide fewer calories (each provide 4 calories in every gram). Don’t forget that alcohol provides energy too – 7 calories in every gram.
Energy is essential for everything we do – walking, running, shopping, dancing or gardening. We even burn energy whilst we are sleeping, although this is a bit less than strenuous activities! You will fi nd energy, expressed in calories, declared on the front of many foods. People who are very active may need to choose foods higher in energy, whilst those who are less so will probably be looking for foods lower in energy.
Foods that have a higher fat content are typically higher in energy, whilst those with a higher water content, such as fruits and vegetables, are lower in energy. A variety of different foods make up our total energy intake.
Choosing low and reduced fat varieties of food means you are choosing lower calorie options too. Next time you are shopping compare the energy values in full fat and reduced fat foods so you can see the difference for yourself.
GDA Adults Children
Calories 2000 1800
It’s useful to think about your portion sizes as well as the total energy content, especially for higher fat or higher calorie foods. If you choose large portions of foods then you will be getting more energy than if you opt for smaller portions.
Typical calories per portion:
An apple 45
Cereal and milk 160
Chocolate bar 250
Low fat yogurt 100
Pasta & tomato sauce 400
Fish and chips 900
Can of soft drink 140
500ml bottle of soft drink 210
