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Susie O’Neill: Why You Need To Pay Attention To Energy Balance

The concept of energy balance isn’t entirely new – essentially, energy balance is the balance of kilojoules we consume with the kilojoules we burn through exercise.

But did you know that there is currently an energy “imbalance” in Australia, leading to high rates of overweight and obesity? According to the National Health Survey, two in three (63.4%) adults and one in four (25.3%) children are overweight or obese.

For Olympic swimming champion, and now busy mum of two, Susie O’Neill, maintaining energy balance has been a lifelong process. That’s why when she was asked to front a campaign addressing this issue, she didn’t give it a second thought.

Susie is an ambassador of Together Counts , an initiative of the Australian Food and Grocery Council (AFGC), and has led the launch of a new online tool designed to take the guess work out of energy balance.

The Healthy Balance Checker allows Australians to check their daily dietary intake and weekly exercise routines online and receive tailored recommendations to help them achieve energy balance. The free tool is based on the latest Australian Dietary Guidelines released by the National Health and Medical Research Council.

“Balancing the diet and exercise requirements of a busy family can be a tricky task,” says Susie.

“The Healthy Balance Checker has been designed to help bring the Australian Dietary Guidelines to life and ensure that Australians can make better, more informed health decisions.”

“For many Australian families, this may mean increasing the amount of fruit and vegetables they consume or increasing their activity levels.

“From breastfeeding mothers through to active seniors, the Healthy Balance Checker has been tailored to provide individualised recommendations,” said Susie.

One of the key features of the Healthy Balance Checker is the simple drag-and-drop ‘daily plate’, allowing users to compare their daily food intake with the recommended guidelines.

The tool also features a clock indicating the number of hours of physical activity users undertake in a typical week, and offers food and exercise tips for restoring or maintaining a healthy diet and lifestyle balance.

Users are then encouraged to retake the quiz after four weeks, to see how the changes to their diet and physical activity levels have improved their health and overall wellbeing.

For more information on the initiative and regular tips and updates from Susie, visit

Watch more great Energy Balance tips from Susie below 

Susie’s Delicious and Healthy Recipes – All under 1700kj per serve! 

The recipes have all been reviewed by an accredited practicing dietician and are aligned with the low kilojoule recommendations outlined in the Australian Guide to Healthy Eating. That is, the recipes are all under 1,700 kg per serve. Try them tonight! 

Susie O’Neill’s Chicken, Broccolini & Snow Pea Stirfry 









Susie O’Neill’s Middle Eastern Lamb Pies 









Susie O’Neill’s Easy Chicken & Vegetable Curry 









Susie O’Neill’s Fish Rogan Josh







Susie O’Neill’s One Pot Rice with Broccoli & Cherry Tomatoes







Written by Yvette Le Grew

Yvette Le Grew is the former Online Editor of The Australian Women’s Weekly, former Head of Digital Content at Westfield & freelance fashion, travel, health & lifestyle writer for titles across the UK, Asia and Australia. Yvette now contributes 'at large' for


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