Decreases in aerobic capacity and muscle strength suggest that if fat losses are to be gained through physical activity in the older age groups, attention will need to be paid to the total amount of exercise (at a low-moderate intensity) and the level of incidental and spontaneous activity. Maintenance of muscle mass through resistance training may also be important in maintaining metabolic rate which is thought to be reduced due to the atrophy of type II muscle fibres with ageing.

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• Fat has a variety of functions, but the most important is as an energy reserve. A minimum level of body fat is essential for this purpose.

• Excessive body fat can have disease implications.

• The health implications of obesity are determined by total fat and fat distribution.

• Visceral fat, or fat stored around the organs of the trunk, is the most dangerous to health.

• Abdominal fat, or a ‘pot belly’, is the most visible indication of visceral fat.

• Diabetes, heart disease, gallstones and some cancers are the main diseases associated with excessive abdominal fatness.

Functions of fat in the body.

• Energy reserve (i.e. 1g of fat = 9kcal of energy).

• Protection of the vital organs (e.g. stomach, kidneys, liver etc).

• Heat insulation.

• Transport medium for fat-soluble vitamins and minerals (e.g. vitamins D, E and K).

• Formation of hormones (e.g. cholesterol).

• Structure of cell membranes (cholesterol and phospholipids).

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The easiest and fastest way to teach yourself to eat smart is to keep a food diary. In a small notebook, write down exactly when, what, and how much you eat. Was the fish broiled or fried? Did you have one serving of ice cream, or two … or three? Was your baked potato topped with plain low-fat yogurt and chives or with butter and sour cream?

You may be surprised at how your perception of what and how much you eat differs from what really goes into your mouth. You may never have realized how many handfuls of M&M’s you grab from the office candy dish over the course of a day. Or that the bottle of cola that you drink with your lunch contains two servings rather than one. Or that your usual-size portion of fish is three times larger than it should be. All of those extra calories add up.

Learn to recognize portion sizes. Weigh and measure foods until you know what a serving looks like. And always read labels. You’ll be amazed at where you’ll find loads of calories lurking.

Eating smart isn’t about eating boring, tasteless meals—or not eating at all. It’s about eating only when you’re hungry, making healthful food choices, and controlling your portions. It’s about being aware of why you’re eating. It’s about feeding your body properly and feeling good about yourself.

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