SPRINGER: Fat serves a purpose

Whether we like it or not, fat is essential for life functions and does serve a purpose. By understanding the function of fat and how it is stored in the body you will be better equipped in making dietary selections and designing a workout program.

Martha Belury, Ph.D., R.D., says you can't live without fat: "Dietary fats are used to produce hormones and neurotransmitters that affect everything, from hunger to sex drive."

Body fat provides insulation for your body when it's cold out, acts as a cushion to protect your organs, and is a concentrated source of energy when your carbohydrate stores run out.

A healthy amount of fat also is essential for keeping women feminine. This explains why women with really low body fat miss periods and have trouble conceiving.

Dietary fat poses a problem only if you eat too much of it. High-fat diets are implicated in several chronic illnesses, some of which are the top killers of Americans. They contribute to heart disease, some cancers and even diabetes. The National Academy of Sciences recommends consuming 20 percent to 35 percent of your total calories as fat to meet nutrient needs and prevent disease.

The downside to fat is that once it is stored it is very difficult to get rid of. If you consume an excess of 100 fat calories a day, 98 percent of them will be stored as body fat. In comparison, only around 75 percent of excess carbohydrate and 65 percent of excess protein calories get put away. A low-fat diet and daily exercise counters this fat storage process.

It seems unfair, but women are more prone to storing fat than men. Women have a genetic predisposition to carry more fat to ensure the health of a fetus. Estrogen, progesterone and other hormones all promote fat storage, which is why women gain the most weight during puberty and pregnancy. The hips and thighs -- the area immediately surrounding the reproductive system - are the main storage deposits.

During menopause, there is a shift of fat storage that changes to be more like a man's. The abdomen, not the hips and thighs, becomes a female trouble spot. Women can decrease their risk of gaining weight during the menopause years by maintaining a regular exercise program that includes strength training. The higher your body fat percentage, the more hormones you are likely to store, which will dictate how you feel during menopause.

When it comes to choosing dietary fats, there is one that is the least healthy -- trans fats. Saturated and trans fats both clog arteries, which can lead to hypertension, stroke or heart disease.

Because saturated fats are found in many healthful foods like seafood and eggs, most experts advise limiting, not eliminating, your intake. Trans fats are found in stick margarines, shortening, packaged baked goods, candy, snack foods, French fries and other fried foods. Unlike the other fats, there is no redeeming value in trans fats.

Most Americans are now dealing with a weight issue that is not being addressed proactively. Take charge of your health by getting regular exercise. Exercise is a necessity and should rank up there with sleeping and eating on your things-to-do list. Fat does not need to be eliminated from your diet but be more selective with your eating. Fast food is not the enemy and should be eaten in moderation, not daily.

Kim Springer and her husband, Mike, are certified personal trainers and owners of Springer Training. They can be reached at 233-9442 or at their Web site www.springertraining.com.Because saturated fats are found in many healthful foods like seafood and eggs, most experts advise limiting, not eliminating, your intake.


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