By Rich Hess
This week, I want to touch on two nutritional points. The first one is about calories and the second one is about fats.
A while back, I wrote an article called, "Calories In, Calories Out" in which I simplified weight loss and weight gain. Basically, if you take in 3500 more calories than you burn, you will gain one pound. If you burn 3500 calories more than you ingest, you will lose one pound. Although this is true, your body composition will be vastly different if you eat 2000 calories worth of chips versus 2000 calories in quality proteins, fruits, vegetables, and whole foods. The number on the scale may be the same, but if you are not ingesting the proper nutrients your body needs to rebuild itself after workouts, you will remain flabby and weak. If, on the other hand, you are eating properly and working out, your body will begin to transform into something more positive.
The second point has to do with fats. Many think that losing weight involves eliminating fat. The truth is, we need fats. We can't live without them. Fat is the raw material for hormones. Fat transports vitamins A, D, E, and K. Fat is a great fuel source. Fat keeps our skin soft. Half the dry weight of the brain is fat. Fat protects the internal organs and the whole body. The membrane of every cell in your body relies on fat. In short, you need fat. Do not totally cut fat out of your diet.
With that being said, there are good fats and bad fats. Unsaturated fats are the good fats. Polyunsaturated fats are mostly found in vegetable oils and help lower cholesterol and triglyceride levels. Omega-3 fatty acids are polyunsaturated fats found mostly in fish and are beneficial to heart health. Good fats also include monounsaturated fats. These can be found in things such as olives, avocados, almonds, cashews, olive oil, canola oil, and peanut oil.
Saturated fats are the bad fats. This also includes trans-fatty acids. These fats are found in animal products and can raise cholesterol levels, clog arteries, and increase the risk of heart disease. Partially hydrogenated fats are also bad fats. These are fats that are naturally liquid oils that are altered and hardened.
Do some research on fats; eat the good ones, and minimize the bad fats.
n Rich Hess is Executive Director and Fitness Trainer at the Middlecreek Area Community Center. You can reach Rich at richmacc@live.com or the MACC at maccrec.org.
