No need to worry about one meal or day. Your food intake and activity level over time is what matters in achieving and maintaining a healthy weight. Enjoy all foods, just don't overdo it. Watch your portion sizes. Find a variety of activities you enjoy and do them on a regular basis.
Most people overestimate the amount of exercise required to get in shape.
It doesn't have to be vigorous to be good for you. The author is a registered dietitian at Healthplex of Bay Medical Center.