Fat in human body

Fats are energy dense (37 kJ or 9 kcal per gram), which is more than double the energy content of protein or carbohydrate (4 kcal per gram) and more than quadruple the energy content of fiber (2 kcal per gram).

Fats provide the medium for the absorption of fat-soluble vitamins, are a primary contributor to the palatability of food, and are crucial to proper development and survival during the early stages of life – embryonic development and early growth after birth – on through infancy and childhood.

The two types of fat in the body are: essential fat and nonessential fat, or storage fat. Essential fat is needed for normal physiological and biological functioning. Essential fat is that

in bone marrow, heart, lungs, liver, kidneys, intestines, muscles and lipid-rich tissue of the central

nervous system with roles other than energy storage. The level of essential fat is approximately 3% of total body weight for men and 12% of total body weight for women

Storage fat is located around internal organs (internal storage fat) and directly beneath the skin (subcutaneous storage fat).

Nonessential fat, known as storage fat, is located around internal organs (internal storage fat) and directly beneath the skin and referred as subcutaneous storage fat. Storage fat is also found surrounding internal organs in the abdominal

cavity and this fat is referred to as visceral fat.

Nonessential fat provides bodily protection and serves as an insulator to conserve body heat. Also as an energy substrate during rest and exercise.

A number of techniques are currently available to assess body fat content. Indirect methods include: body-mass-index (BMI), skinfold anthropometry, bioelectrical impedance, underwater weighing, and body water dilution.

Direct methods for body-fat measurements: CT and MRI to measure adipose tissue content and distribution.
Fat in human body

BMI or Body Mass Index

Body Mass Index (BMI), the simplest ‘height-weight’ index, is a predictor of obesity-related morbidity and mortality in population studies.

It was proposed as a measure of body shape by the Belgian anthropologist Adolphe Quetelet in the late 19th century.

Current guidelines use BMI, calculated as the weight in kg divided by the square of height in meters, to classify the degree of obesity.

The guidelines of the United States National Instituted of Health use the following BMI classification: Body Mass Index between 18.5 and 25 is ideal. People with a BMI between 25 and 29.9 are overweight and BMI greater than 30 indicates obesity.

A BMI of 30 or above increases the chances of serious health risks such as heart disease, diabetes and high blood pressure.

Body Mass Index correlates reasonably well with body fatness and health risks.

Although knowing BMI will tell more about overall health risks than weight tables will, it still doesn’t tell enough about whether the persons carrying muscle weight of excess fat.
BMI or Body Mass Index

Healthy Eating Lifestyle

Healthy Eating Lifestyle
Eat for variety
Foods from all food groups are important. Eat foods from all the food groups every day and choose a variety of foods within each food group. For optimum nutrition, eat more foods from the grain, fruits, and vegetables.

Eat fruits and vegetables at every meal and snack
Fruit and vegetables are packed with vitamins, minerals and antioxidants; plus they provide fiber to help keep our bowels regular. We should get at least five servings of fruit and vegetables combined each day. Fruits and vegetable that are deep green or orange or red pack the most vitamin and minerals. It is important to select fruits and vegetables of different colors to get all of their beneficial nutrients.

Cempedak fruit

Go for whole grains
Whole grains contain more nutrients and fiber than processed or refined grains because the milling process removes the nutritional part of the grain. Aim to make half of all the grain foods that you eat the whole grain.

Limit foods and beverages with added sugar
Sweet drinks such as soda, fruit punch, lemonade, iced tea, and sport drinks have a lot of sugar but no vitamins or minerals. Consuming too much sweet drinks makes it hard to get all of the vitamins and minerals that your body needs. Soft drinks and sweets such as candy, cake, cookies and donuts can cause dental cavities, and they add to calorie intake, which makes it hard to keep a healthy weight.

Choose foods with healthy fat
The fat on our bodies serves several purposes: it protects our organs, keeps us warm, and stores our energy. Fat in food provides a feeling of fullness and it adds flavor. Some fat – namely unsaturated fat – is healthy for the heart, but other fat – the saturated fat – can damage arteries and lead to heart disease over time. Trans fat does the most damage and should be avoided.
Healthy Eating Lifestyle