Fat, Weight and Health

By PENNY, Suzi

Health and maintaining a good weight are not just about counting calories; nutrition plays a part too.

FAT. These days we are increasingly aware of fat’s presence in our food.

We are also more aware of the health risks associated with obesity such as the increased risk of heart attack, and type 2 diabetes.

Not only are a growing number of New Zealanders gaining weight at a younger age, many who do have weight problems find shedding kilos a losing battle. They work hard to lose weight, only to put it all, or even more, on again. Weight loss programs, books, food products and various other remedies provide some people with a profitable source of income.

However, alongside this commercial drive for weight loss is a disturbing fact: recent research has identified dieting in young girls as an important risk factor for obesity later in life, and for some it is a risk factor for eating disorders.

From a scientific point of view, fats and oils are triacylglycerides, a long- term energy store in our body. Triacylglycerides are found in foods like butter, margarine, salad and cooking oils, cheese and fatty meat, nuts, seeds, avocados, as well as in chocolate, croissants, snack foods, cakes and biscuits.

Irrespective of source they provide 37 kilojoules per gram. This is a lot more energy than the amount provided by sugars and starches which is 17 kilojoules per gram. Alcohol comes a close second to fat, with 30 kilojoules per gram. However, some low fat foods such as low fat icecream can be deceptively high in energy due to added sugar.

Health and well being is more than counting kilojoules and being slim, and it’s important to provide your body with all the nutrients it needs. Although a vitamin and mineral supplement may seem an easy nutritional option, these often provide an excess of some vitamins and minerals, while missing others out.

Importantly, a supplement won’t provide substances such as dietary fibre found in plant derived foods, or the phytochemicals that give fruit and vegetables their colours and have increasingly been shown to protect us against our second major killer, cancer.

So it’s important we distinguish between weight and health. Current research suggests that right from when each of us was developing in the womb, nutritional factors influenced how our body would react to and store fat.

It is frustrating that the people most at risk of developing type 2 diabetes and heart disease are also often those who are more inclined to put on weight. Fat distribution within the body has a strong genetic component, with hormones and differences in the activity of the enzyme that breaks down stored body fat accounting for the “apple” and “pear” shapes. It’s particularly the apple shape of body fat distribution that is linked with increased health risks.

Although a lean body may not be a realistic option for us all, we can all aim for healthy eating and healthy action. In other words, indulge yourself with generous servings of salads, vegetables, fresh fruit, whole grain breads, fish–either fresh or in tins, and low fat dairy foods. Eat modest amounts of meat, cheese and nuts. Try adding different types of beans and chickpeas to your diet–there are some great new, interesting, and healthy recipes around.

Enjoy those energy-laden treats in small amounts, occasionally.

Finally, life is about living, not body shape … “getting physical” with whatever you enjoy doing: walking, biking, dancing, indoor bowls, gardening, walking the dog. Healthy eating, healthy action. A healthy and happy new year to you.

* Suzi Penny is a lecturer at the Institute of Food Nutrition and Human Health, Massey University.

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