Energy is needed for your body to function – from the most basic activities in your cells, to keeping your heart pumping blood around your body. So whether you’re fast asleep, or running the marathon, you need energy.
Energy is measured in calories (kcal) or kilojoules (kj). Energy takes into account your overall intake of carbohydrates, protein, fat and alcohol. Each of these provides a different amount of calories (kcal) per gram. 1g of carbohydrate provides 3.75kcal; 1g protein provides 4 kcal; 1g fat provides 9 kcal and 1g of alcohol provides 7 kcal.
The guideline daily amount (GDA) for energy if you're a man is 2500 kcal and for women it's 2000 kcal. Children have different energy requirements specific to their age. At different times of life and in different circumstances, you'll need different amounts of energy.
If you take in more calories than you use, you will put on weight. If you use more calories (energy) than you eat in food you will lose weight. If you're trying to manage your weight, this is important to remember. If you are at all concerned about a new diet you are about to start, speak to your GP.
It’s essential to have a small amount of fat in the diet (up to 30% of the calories we eat should come from fat), for our cells to function, for essential fatty acids that the body can't make and for absorbing some vitamins. However, we should eat fat-containing foods sparingly as fats contain high amounts of energy which is stored if it's not used up, leading to potential health problems.
The guideline daily amount (GDA) for fat if you’re a man is 95g and for women it’s 70g. Children have different fat requirements specific to their age.
Fat can be separated into two broad types - saturated and unsaturated. Most of us need to reduce our saturated fat intake.
Saturated fat can increase the amount of cholesterol in the blood, which in turn can increase the risk of developing heart disease.
Saturated fats are usually found in foods from animal sources, such as the fat found in butter, cheese, milk, yoghurt and meat, and in foods containing these ingredients.
The guideline daily amount (GDA) for saturated fat if you’re a man is 30g and for women it’s 20g. Children have different saturated fat requirements specific to their age. Most of us need to reduce the amount of saturated fat we eat.
Try to replace foods containing saturated fat with foods containing monounsaturated or polyunsaturated fats. These are usually found in plant foods such as seeds, nuts, vegetable oils and fish and in foods containing these ingredients.
Too much salt can lead to high blood pressure, which can triple the risk of heart disease and stroke, and can increase the risk of stomach cancer.
It’s recommended that adults consume no more than 6 grams of salt per day (around one teaspoon) and that children consume much less, according to their age.
Morrisons has signed up to the Government’s Public Health Responsibility Deal, which means we are reducing salt in all of our own brand products.
Keep an eye on your salt intake by checking the GDAs on the front of our packaging when buying prepared foods, and watch how much you add during cooking.
Sugars occur naturally in all sorts of foods, like fruit and vegetables, milk and honey, and they're also added to processed foods.
There are several different types of sugar but the most useful is glucose (a single sugar ‘unit') because this is used to fuel your body.
Starchy foods (also called ‘carbohydrates’) are made up of chains of sugar units and, as they're digested, the chains are broken and the single sugar units (glucose) are released into the bloodstream. It's then used to fuel your brain, red blood cells, muscles and every individual cell.
As the glucose enters the bloodstream your blood glucose (or ‘blood sugar') level rises. Foods which contain carbohydrate have a greater effect on your blood sugar levels than fatty foods or protein-rich foods. Those high in sugar have the greatest effect, while starchy foods (particularly wholegrains) tend to be digested more slowly. Extreme highs and lows of blood glucose are bad for your health.
Sugar not used as energy is converted to fat so the body can store it.
The guideline daily amount (GDA) for sugar fat if you’re a man is 120g and for women it’s 90g. Children have different sugar requirements specific to their age.
Starchy foods (also known as carbohydrates) are staples in diets all over the world, and make up an important part of every meal. Bread, potatoes, rice, pasta, breakfast cereals, couscous, plantain, cassava and maize are all starchy foods.
Fibre is a type of carbohydrate, found only in food that comes from plants (so there's none in meat, fish or dairy products).
There are two types of fibre - soluble and insoluble.
Foods rich in insoluble fibre include wholegrain bread, brown rice, wholegrain breakfast cereals and fruit and vegetables.
Oats, beans and pulses are all sources of soluble fibre.
