Energy balance

High intake of energy-dense foods (high fat and/or sugar) promotes weight gain through passive overconsumption of total energy, whereas high intake of dietary non-starch polysaccharides (fiber) is protective against obesity.

To prevent weight gain, prioritize foods with low energy density, such as vegetables, fruits, legumes, and whole grains (high in fiber/NSP). Be cautious with energy-dense foods, particularly those high in fat and/or sugar, as they promote passive overconsumption of calories. Do not rely on 'low-fat' labels, as these products may be high in sugar and energy-dense. Focus on the volume and fiber content of your food rather than just macronutrient ratios or eating frequency.