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Recommendation 4: Limit consumption of ‘fast foods’ and other processed foods high in fat, starches or sugars. Limiting these foods helps control calorie intake and maintain a healthy weight. There is strong evidence that diets containing greater amounts of ‘fast foods’ and other processed foods that are high in fat, starches or sugars are a cause of excess weight gain and as a result overweight and obesity. These foods are generally highly palatable, high in energy, cheap, easy to access and store. As a result these foods have been shown to contribute to excess intake of energy/calories and lead to weight gain. There is strong evidence that greater body fatness is a cause of many cancers.
What is energy density? Energy density measures the amount of energy (or calories) a food supplies in a given weight of the food (usually 100g). If a food has a high energy density it means it provides a large amount of calories in a small volume of the food e.g. confectionary, fast food. On the other hand, a food that is low in energy density provides a small amount of calories in a large amount of the food e.g. fruit, vegetables.
How will I know whether a food is energy dense? As a general rule, processed foods that contain lots of fat/sugar and little fibre tend to have a high energy density, whereas fresh foods that are not processed tend to have a lower energy density. There are some whole foods that are naturally energy dense (e.g. nuts, seeds), however when these are consumed in moderation as part of a healthy balanced diet, they have not been associated with weight gain or an increased risk of cancer, and are often a valuable source of nutrients. Most foods display nutritional information on their labels and usually list how many calories (kcal) the food contains per 100g of the food. The following categorisation will then allow you to check whether the foods have a low, moderate or high energy density.
AMOUNT OF ENERGY (CALORIES) IN 100G OF FOOD HIGH ENERGY DENSITY
MEDIUM ENERGY DENSITY
LOW ENERGY DENSITY
Over 225 calories (kcal)
125- 225 calories (kcal)
<125 calories (kcal)
E.g. fast foods, cakes, biscuits, E.g. bread, cooked brown pasta, crisps, confectionery, butter and cooked brown rice, lean meat, poultry and fish. other spreads.
E.g. most vegetables, fruits and cooked pulses.
