1. HOME
2.  » NEWS
3.  » eNews Archive
4.  » 2014 eNews Archive
5.  » May 2014
6.  » Health Tips for Young Lawyers

Health Tips for Young Lawyers

Facts on Fats

Many “fat phrases” related to excess fat or restriction and referring to foods, supplements, diets, or even physique are tossed around in conversation. They typically evoke a negative response that only perpetuates further use of the phrases in a negative context. Many people forget the list of needs that fat fulfills in our diet and our bodies. It is time to refocus on the positive aspects of fat and begin the transformation of how we use “fat phrases” in our daily life.

“I’ve heard that only fat makes you fat.”

Contrary to popular belief, consumption of fat does not increase fat storage on the body. Also, the storage should not be a negative concept as it provides insulation, organ protection, and contour to the body. Fat storage on the body is a result of taking in energy that cannot be used immediately, which is converted and stored for later use. This energy may come from any source, including proteins, carbohydrates, or fats. The goal is to eat the energy (calories) that our body needs to function at a healthy level.

“What does fat REALLY do for our bodies?

One of fat’s primary roles is to provide long-lasting energy to fuel your body throughout the day. Another role is hormone balance. Fat is also necessary for absorption of key vitamins (Vitamins A, D, E, K). Without fat, these vitamins cannot be absorbed.

Vitamin A is necessary for healthy vision and helps maintain the integrity of the immune system and the tissues that serve as barriers to infection (skin, lining of the throat and mouth, lungs). Vitamin A is also crucial to the reproductive organs during pregnancy. Vitamin D’s main function is the regulation of calcium and phosphorus in our bodies to promote healthy bones and teeth. This secondarily affects the nervous and muscular system. Vitamin E is an antioxidant that supports the immune system and protects the membranes of red and white blood cells. The lack of Vitamin E can harm most organ systems due to this vital role. Vitamin K assists the body with blood clotting when necessary and plays a role in the regulation of blood calcium levels.

Without fat to allow for hormone regulation and the absorption of these four key vitamins, our bodies will suffer from skin problems, hair loss, poor wound healing, fatigue, and decreased mental function.

“Are there “good fats” and “bad fats”?

Certain fats have greater health benefits than others, but no fats are inherently “good” or “bad.” Fats that offer greater health benefits include monounsaturated fats, polyunsaturated fats, omega-3 fatty acids, and omega-6 fatty acids. Less beneficial fats include saturated and trans fats.

“If I’m supposed to have fat in my diet, how much should I have and what should I focus on?”

Overall, 30% of your energy intake should consist of fat. The fat focus should be on plant sources including avocados, nuts, seeds, and olives. Healthier animal fat sources include oily fish and lean meats. Other sources of fat, such as higher-fat meats, should be consumed in moderation.

Emmy Lu Trammell, MS, RDN, LD, is Registered Dietitian Nutritionist in Lubbock who provides nutrition counseling to those who struggle with eating disorders. She is pursuing her PhD in Nutritional Sciences from Texas Tech University, and she frequently engages in community outreach to educate others on healthful nutrition practices.