Energy recommendations

Energy in food comes mainly from three sources: carbohydrates, proteins, and fats. Individual foods are not fattening, nor do they magically take off weight. What matters is the amount and quality of food in your overall diet.

Bread is an excellent source of energy, and yet it can help you lose weight. The secret is the dietary fiber in bread. High fiber foods take up more space in the stomach, so there is less room and less need for high calorie treats. The energy in bread is mostly in the form of starches, which are absorbed slowly and keep you satisfied longer.

Recommended distribution of energy yielding nutrients is:

Carbohydrates 55 %

Carbohydrates are the primary fuel for your body, and for that reason they should form the core of your diet. The main categories of carbohydrates are starches and sugars. Starches are broken down gradually in your intestines and give out energy over a period of time. Good sources of starch include bread, other grain products and potatoes. Increasing starchy foods in your diet is beneficial because in addition to being a good source of energy, starchy foods are packed with nutrients. Refined sugars, on the other hand, should be limited to no more than 10% of the total energy intake.

Fats 30 %

Fats have over twice as many calories per gram (9 Cal/g or 38 kJ) as carbohydrates and proteins (4 Cal/g or 16 kJ). A high fat intake has been linked to obesity and cardiovascular disease. For that reason it is recommended that fat intake should be limited to less than 30% of total energy intake.

Proteins 15 %

Proteins are the building blocks for your body. They consist of 20 different amino acids in different combinations. 11 of those amino acids are essential, which means that we have to get them from food. Animal-based foods contain the full range of amino acids. From plant-based foods you can get them all by combining different products. The need for energy from proteins is relatively small.