The personalized diet based on the stages of life

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With the diet, not only the size of the waist is at stake, but the state of health of the organism. Through precision nutrition it is possible to counteract any risk factors related to one’s genetic heritage with an important preventive action. The doctor Elena Dogliotti, Nutritionist Biologist and Scientific Supervisor of the Umberto Veronesi Foundation in his book “A diet for every age”, Sperling & Kupfer, explains how to set up a healthy diet based on the stages of life.

The goal is to constantly change eating habits over time motivated by the awareness of doing something positive for themselves.

Personalization is the future of nutrition: «The Mediterranean diet has a preventive function and is currently the best choice for everyone, but the great challenge is being able to find out in detail what we should eat based on our individual characteristics. Studying our small genetic diversity and the variety of our intestinal populations could therefore be the key to arriving at targeted advice for the best preventive diet, but there is still a long way to go, ”says Dr. Dogliotti.


The period preceding the pregnancy it is time to set the correct eating style for the future. «When you want to have a child, it is important to take a supplement of folic acid, a fundamental component for the health of the fetus, when the neural tube is formed “, dice Dogliotti. During the second trimester of pregnancy, this is the time when the fetal pro-gramming, that is, the adaptation of the fetus to the conditions of the environment in which it is developing. “The epigenetic studies we are told that the mother’s diet during pregnancy affects the future health of the baby, as the molecules of the food affect his DNA. For example, an excess weight during pregnancy could create an imbalance in the microbiota (ie the set of microorganisms that colonize various parts of our body, in particular the intestine) of the mother, which could be transmitted to the child at birth “.


At this stage of life, nutrition represents a way of prevention. «We must not deprive ourselves of something, but rather add healthy foods so that over time those not favorable to health are automatically removed. To change your eating style, you can start by asking yourself some questions, such as: “Do I eat whole foods? Various types of cereals? “. Furthermore, to maintain the state of health, movement is as important as nutrition ».

As Dr. Dogliotti explains in the book, changing food strategy does not depend only on individual but also social variables, in which eating in a sustainable way for the planet must guide one’s choices.

How to make lasting change

Regardless of the diet chosen, there are two factors that determine the result:self-control and self-esteem. «For weight loss, having the guidance of a nutritionist, dietician and even a personal trainer allows you to customize the path and verify the intermediate results so that the diet is a path of personal improvement at 360 degrees. Furthermore, self-efficacy arises from self-esteem: it is from self-confidence that personal initiative, tenacity and optimism arise. THE positive changes in thinking and behavior are therefore fundamental ».


The hormonal change also causes a change at the metabolic level. «In menopause, the aspects to be taken into consideration are the preservation of lean mass with a diet that favors proteins, especially vegetables, and the control of any weight gain by decreasing portions. For example, if before the diet was composed of 55% carbohydrates, we can think of reducing it to 45% ».

Increasing fats and proteins by choosing the best sources means drawing more from the plant world and this, thanks to the simultaneous intake of fiber, vitamins, minerals and phytonutrients, translates into numerous benefits on blood pressure, cholesterol, blood sugar and weight control bodily.

According to Dr. Dogliotti, following a diet a vegetable base it can be especially beneficial before, during and after menopause. There Mediterranean style diet recommends eating plenty of vegetables and good amounts of fruit, whole grains, nuts, seeds, legumes and extra virgin olive oil. It promotes fish over poultry and suggests less beef, pork, and lamb. Following a Mediterranean style reduces the risk of being overweight and may help you experience fewer symptoms associated with menopause, thus improving your quality of life.

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