What & how to eat?

What and how much to eat to keep our health and ideal body weight? To be healthy humans need about 40 various supstances which includes vitamines, inerals, albumines, carbohydrates, fat and water. 

Adiposity and malnutrition have equal bad influence on health, so it is very important to keep ideal weight. Possibility to get some chronic disease is hogher if you are adiposite(higher blood pressure, cholesterole, danger of heart attack and stroke), but malnutrition reduce your capability to fight againt infections and you faster get tired.

20% of average human body weight is fat  and it is essential ingredient of humans nutrition. Fat is source of energy and essential fat acids, it isolates vital organs and participate in carriageof vitamines A,D,E and K. To overweighted individuals it is recommended to consume low fat meats, but those skinny should not avoid entering fat in organism.

How to get thiner?

First of all, you should take less calories than your organism can spend. That means that you should choose food that contains less calories or enhance body activity. SOmetimes both.
It is very important to lose fat gradually do body can readjust. If so, possibility to get fat again is smaller. Do not set yourself to ambitious aims, such as " I will lose 10 kg this month". Ne postavljajte si preambiciozne ciljeve tipa "smršavit ću 10 kg ovaj mjesec". To fast losses of kilos are not healthy and beside that not losing them in given insubstantial time can unmotivate. It is normal to lose 1/2 to 1 kg per week.

1. Reduce quantity of meal
2. Eat slowly, allow yourself at least 20 minutes per meal
3. Try not to skip breakfast or lunch and avoid to rich dinners
4. Avoid using food as a tool against boredom, anger,  tire and fear
5. Choose food consciously within the meaning of its edibility
6. Avoid in house stocks of chips, crackers, etc.
7. Eat less food that contain fat
8. Eat less sugar and confectionary food
9. Be active
10. Be willing to forgive. Nobodys perfect. If you brake diet throughout one meal or a day, recoup by eating less next day.

How to fatten?

If you need to get some weight, do that gradually. Steady gaining of 1/2 to 1 kg per week will allow your body to increase not only a fat, but muscle mass too.

1. Eat at least 3 balanced meals daily
2. If you don`t have appetite eat 6 smaller meals daily
3. Eat food that contain higher fat percentage, such as fatfull milk, fruit frape or egg with milk, fresh vegetables with sauces or vegetables that contain starch, cream soups
4. Bread and crackers eat with marge, peanut butter or jam
5. Use dense sauces
6. Between meals eat high calorie food such as dry fruits, nuts, ice cream and fruit frape. 7. Make mealtime pleasant and laxly as much as possible; you can achieve it by planing meals in advance and eat them with friends
8. Prepare food goodlooking and tasty food
9. Eat food that will sate yourself after the meal. For example soups and rich fibres food (salads, vegetables, fruits).