Color system

During pregnancy, proper nutrition is crucial for the mother’s well-being and the optimal development of the baby. It is important to ensure an adequate supply of nutrients, including proteins, carbohydrates, healthy fats, vitamins and minerals. Omega-3 fatty acids, such as DHA, are particularly crucial for the brain development of the foetus and newborn baby. Limiting consumption of foods at high risk of contamination by harmful substances, such as mercury in fish, is essential to prevent potential harm to the baby. During breastfeeding, the mother should continue to eat a nutritious diet to support the production of high-quality milk by favouring fruit, vegetables, whole grains and lean protein. Water intake is crucial to maintain good hydration throughout pregnancy and lactation. Alcohol and caffeine are to be avoided to reduce the risk of complications, as is smoking, including passive smoking. Consultation with a health professional can provide personalised guidance to ensure a safe and healthy pregnancy and breastfeeding period for mother and baby.

During lactation, mothers need about 500 extra calories per day. It is important to consume protein from lean meat, fish, eggs, pulses and dairy products. Calcium intake should be adequate along with vitamin D, supplemented to aid absorption. Mothers should take sufficient iron and vitamin B12, especially if they are vegetarian or vegan, for their increased needs, including through the support of nutritional supplements. Omega-3 fats, which are essential for the development of the infant’s brain, should be taken daily from oily fish or supplements. Limit alcohol and caffeine and avoid raw or unpasteurised food to prevent infection.

Menopause is a critical period associated with significant changes in the cardiovascular system in women. The reduction in hormones (estrogen) may contribute to the increased risk of cardiovascular disease (CVD).
Eating according to the dictates of the Mediterranean Diet (MD) has shown multiple benefits, including reducing inflammation and oxidation, thus reducing the risk of CVD. At the same time, regular physical activity is essential for maintaining cardiovascular health and controlling body weight, especially during menopause, when there is often an increase in fat mass especially in the abdominal area. MD, with its balanced and nutrient-rich approach, appears to offer unique benefits in reducing postmenopausal cardiovascular risk. Long-term monitoring of the effects of diet and physical activity is essential to fully assess their impact on cardiovascular health in postmenopausal women.

Perioperative nutrition, covering the preoperative and postoperative periods, is crucial for optimizing surgical outcomes and accelerating recovery. In the preoperative phase, a diet rich in complex carbohydrates and high-quality protein, started 7-10 days before surgery, prepares the body for surgical stress by maintaining energy reserves and muscle mass. After surgery, intake of easily digestible nutrients, such as protein shakes and essential amino acids, supports tissue healing and reduces loss of muscle mass. A well-planned nutritional intake reduces postoperative complications and promotes effective rehabilitation, improving by promoting rapid and complete recovery.

Nutrition plays a key role in the academic performance and health of college students. However, many students opt for foods high in saturated fats, sugars and refined carbohydrates, often due to limited time and poor nutrition education. A balanced diet, such as the Mediterranean Diet, characterized by high consumption of fruits, vegetables, whole grains, lean proteins (such as those from fish and legumes) and healthy fats (such as those from extra virgin olive oil), is associated with better cognitive function and lower risk of chronic diseases. Good nutrition also reduces the risk of depression and improves sleep quality, aspects crucial to academic success.

Feeding in the first two years is crucial for children’s physical and cognitive development. WHO recommends exclusive breastfeeding for the first six months, followed by the gradual introduction of complementary foods until two years of age or beyond. Breast milk provides essential nutrients and antibodies, reducing the risk of chronic diseases. When breastfeeding is not possible, formula is an alternative, although it does not provide the same immunological benefits. The weaning process begins when milk is no longer sufficient, varying for each child and depending on neurophysiological development and cultural context.
Examples of nutritious complementary foods include vegetables such as carrots and spinach, which are rich in vitamins A and C for vision and the immune system. Fruits such as bananas and apples offer fiber for digestion and essential vitamins. Protein foods such as meat, fish and legumes are crucial for muscle growth and brain development. Whole grains such as rice and quinoa provide energy and nutrients such as iron and B vitamins. It is essential to monitor your child’s response to new foods to identify any food allergies or intolerances.
Supplemental Food Examples and Practical Recipes
Carrot Puree: Steam carrots until soft, then blend until smooth. Carrots are rich in vitamins A and C, which are essential for baby’s growth and development.
Oat Porridge: Cook oats with water or milk (breast or formula) until smooth. You can add fruit puree for extra flavor.
Apple and Pear Puree: Steam peeled apples and pears, then blend them together. This fruit mix is easy to digest and rich in fiber and vitamins.
Chicken and Vegetables: Steam small pieces of chicken along with vegetables such as zucchini and potatoes, then blend them together. This combination provides protein and essential nutrients.
Natural Yogurt: Introducing natural yogurt with no added sugar can be an excellent source of calcium and probiotics.

Food intolerances are adverse reactions of the body that do not involve the immune system, but depend on a difficulty in digesting or metabolising certain substances. Symptoms may include bloating, cramps, diarrhoea, headaches, nausea, fatigue and a sense of malaise, often with gradual onset. As there is no one-size-fits-all treatment, it is important to keep a food diary to identify problematic foods and follow an exclusion diet. Reading labels carefully is also helpful to avoid the substances responsible. The most common intolerances include lactose (lactase deficiency), gluten (non-celiac sensitivity), FODMAP (fermentable sugars) and nickel.

Nutrition for athletes and active people has the main goal of maximizing performance and promoting recovery while maintaining good overall health.
General rules:

Plan meals and snacks wisely to ensure consistent energy intake during physical activity by choosing foods that provide a combination of carbohydrates, protein and healthy fats.
2. Carbohydrates are the main source of energy;
3. Protein is essential for muscle repair and growth, so it is important to include high-quality protein sources such as lean meat, fish, low-fat dairy products, eggs, and legumes.
4. Healthy fats, such as those found in avocados, nuts, seeds, and vegetable oils, are important for supporting long-term energy and overall health.
5. Hydration. Drinking water regularly before, during, and after physical activity helps maintain optimal water balance and supports proper physiological function.
6. Avoiding excessive alcohol and caffeine consumption is recommended, as both can adversely affect hydration and performance.
7. Dietary supplements can be useful in certain circumstances, although it is always best to meet one’s nutritional needs through a balanced and varied diet.
Consulting a nutritionist or dietitian can help tailor the diet to individual needs and specific goals, thus ensuring that each person can reach his or her full physical potential with proper nutrition.

FEEDING FOR REUMATOID ARTHRITIS
Nutrition plays a key role in the management of rheumatoid arthritis, a chronic inflammatory condition affecting the joints. A balanced and targeted diet can significantly help reduce inflammation in the body, relieve painful symptoms, and improve patients’ quality of life. For example, including antioxidant-rich foods such as strawberries, blueberries, spinach and carrots in the diet can offer tangible benefits. Similarly, intake of omega-3 fatty acids, found in foods such as salmon, mackerel, sardines, flaxseed and fish oil, can help reduce inflammation. In addition, anti-inflammatory substances such as turmeric, ginger, garlic and onion can be helpful in alleviating the symptoms of rheumatoid arthritis. At the same time, it is advisable to limit consumption of foods high in sugars, saturated fats and artificial additives, as they can contribute to joint inflammation. Working with an experienced nutritionist to develop a personalized diet plan tailored to specific needs and individual preferences is an important step in maximizing health benefits. Knowing the crucial role of nutrition in the management of rheumatoid arthritis is critical to promoting wellness and achieving better disease control.

DIET FOR HYPERTENSION
High blood pressure, a condition known as the “silent killer” for its devastating impact on cardiovascular health, can be controlled through a balanced diet that reduces the risk of serious complications, such as heart attack and stroke.
A diet rich in fruits, vegetables, whole grains, low-fat dairy products, nuts and legumes and bananas, sweet potatoes and spinach (rich in potassium) and low in sodium (avoid consumption of packaged and prepared foods, which are often high in salt) can help balance blood pressure. Equally important is to reduce alcohol and fat consumption and incorporate regular physical activity. You can increase the effectiveness of the diet if you eat within narrow time range during the day (8 a.m. to 4 p.m.).

DIET FOOD FOR DIABETES
Managing diabetes and promoting overall well-being is possible through a proper dietary lifestyle. Body weight control, with reduction of 10%-15%, can lead to remission of type 2 diabetes. The quality of carbohydrates is crucial: favor foods such as brown rice, quinoa, broccoli, spinach, chickpeas, lentils, chia seeds, nuts, and whole fruits such as apples and pears, limiting simple sugars. Take in healthy plant-based fats such as olive oil, avocados and nuts. Except for people with impaired kidney function, moderate protein intake is recommended by choosing lean sources such as chicken, fish and legumes. It is important to consume foods rich in minerals, vitamins and antioxidants, such as carrots, oranges and berries, while limiting salt. If you compose a meal with a dish of pasta, fish and a side of vegetables, to control blood sugar it is good to consume the foods in the order:

1. Fish
2. Vegetables
3. Pasta

Malnutrition, dehydration, and obesity are common problems among the elderly that require strategies aimed at ensuring optimal nutrition and hydration. Regular screening to identify malnutrition risks and an integrated approach including nutritional interventions, individual support, and ongoing monitoring are recommended.

PRACTICAL DIRECTIONS
1. Ask your doctor to ASSESS YOUR NUTRITIONAL STATUS through SCREENING TESTS
2. Consult a NUTRITIONIST for a personalized assessment of your nutritional needs.
3. Consume nutrient-rich foods such as fruits, vegetables, whole grains (brown rice, oats, spelt, whole barley) and lean proteins (chicken breast, fish, eggs and tuff).
4. Do not over-restrict certain foods; enjoy a variety of foods to ensure a complete nutritional intake.
5. It is best to avoid weight-loss diets. However, if necessary, consult a
professional for a balanced and sustainable diet.
6. Drink at least 1.6 liters of water daily, also preferring teas, broths and fruits with high water content.
7. Make sure you eat a varied, rich, complete diet following the Mediterranean Diet model so your body gets all the nutrients it needs.
9. Eat fiber-rich foods such as vegetables, fruits, legumes and whole grains for gut health.

ORGANIZE YOUR DISH AS FOLLOWS
1/3 plate of raw and cooked vegetables of all colors and in season, 1/3 plate with whole grains (see above) and 1/3 plate of a protein food (meat, fish, eggs, cheese, sliced meats, legumes) and season with extra virgin olive oil, always raw.
These tips can help you maintain a balanced and nutritious diet to promote your health and overall well-being. Always consult a health professional for personalized advice.

FEEDING FOR OVERWEIGHT AND OBESITY
Overweight and obesity are conditions that greatly increase the risk of having multiple diseases together, called multimorbidity. In fact, obesity, a chronic condition, increases the risk of diseases such as type 2 diabetes, heart disease, and cancer. The first step to improve health status and reduce the risk of developing secondary disease conditions is to manage weight. To this end, it is essential to eat a balanced diet and engage in regular physical activity. It is preferable to consume fruits, vegetables, lean proteins, and whole grains, while limiting fats and sugars. Controlling portions and considering moderate use of meal replacements can lend support to willpower. Doing at least 150 minutes of moderate exercise per week, such as walking or swimming, increases calorie consumption and promotes weight loss. Self-monitoring diet and exercise, including using smartphone apps, can help observe progress over time. Important: Avoid skipping meals, especially breakfast. Also, eating following intermittent fasting rules, such as the 16:8 method (eating within an 8-hour window) or the 5:2 method (limiting calorie intake to 600 kcal for two non-consecutive days), can help reduce overall calorie intake. Always consult a health professional for a personalized plan. Comparing meals for informed choice
What can you eat to get 600 kcal?

USEFUL LINKS:
1. calculate your body mass index
Italy
Switzerland
2. Calculate your waist-to-height ratio (FYO)

FOOD BEHAVIOR HEALTH
Promoting healthy eating behavior is critical to overall well-being. Some conditions such as anorexia nervosa (AN), bulimia nervosa (BN), require special attention to improve the relationship with food and ensure balanced eating as well as physical and mental benefits.
Several positive approaches can be used in this regard, such as the RAVES, a method that encourages regularity in meals, the right amount of food, food variety, eating in company, and spontaneity in food choices; the Rule of Three, which recommends having three main meals a day and, if necessary, three snacks, to maintain steady energy throughout the day; the Plate by Plate method, which is a simple way to balance meals by dividing the plate into three equal parts (carbohydrates, protein and vegetables); the REAL Food Guide which is a food guide that takes into account personal beliefs, helping to make healthy and sustainable food choices.
The main goal is to enable the attainment and maintenance of body weight while supporting physical well-being, through flexible and enjoyable food choices to enjoy food in different situations.
Good nutritional support, based on these principles, is essential for promoting positive behavioral health eating and long-term well-being

Practical Examples for the Family

Example 1:
Meal planning using the RAVES method.
RAVES: promotes Regularity, Adequacy, Variety, Sociality (Social Eating) and
Spontaneity in meals.
Practical Activity
– Plan Meals Together: Set aside a time each week to plan meals
with the whole family. Decide on the menu together, including foods from all food groups.
– Cook Together: Involve everyone in meal preparation, assigning age-appropriate tasks
. This encourages socializing and learning new recipes.
– Sharing Moments: Eating together as much as possible. Sharing meals like
family strengthens bonds and creates a positive environment around food.

Example 2
Apply the Rule of Three
The Rule of Three is to have three main meals a day, with snacks if
necessary.
Practical Activity
– Family Breakfast: Start the day with a nutritious breakfast that includes
carbohydrates, protein and fruit. For example, yogurt with granola and fresh fruit.
– Balanced Lunch: Prepare balanced lunches that include one-third carbohydrates, one
third protein and one-third vegetables, such as a whole wheat pasta dish with chicken and
vegetables
– Convivial Dinners: End the day with a family dinner, following the same pattern. Add healthy snacks such as fruit, nuts or yogurt in the afternoon or after dinner
if needed.

Example 3
Use Dish by Dish
The Dish by Dish approach helps balance the nutrients in each meal.
Practical Activity:
– Subdivide the Plate: Teach children to compose their plate by dividing
visually into three sections: one third for protein (meat, fish, legumes), one third for
carbohydrates (bread, pasta, rice) and one third for vegetables.
– Explore New Foods: Introduce a new vegetable or fruit each week, creating curiosity and increasing variety.
– Educational Games: Turn dish balancing into a game: whoever can create the most colorful and balanced dish wins a symbolic prize, such as choosing a dessert for the week.

By implementing these practical examples, families can promote healthy and positive eating behavior, improving the relationship with food and
strengthening family ties.

FEEDING FOR ALTERED NUTRITIONAL STATUS
Malnutrition is an example of altered nutritional status, which occurs
when the body does not receive the nutrients it needs to function properly, either through deficiency or excess of food. This condition can affect people of all ages and social backgrounds, and it does not only affect poor countries. Causes include disease, social isolation, and economic hardship. Malnutrition can lead to reduced muscle strength, heart and respiratory problems, and a weakened immune system.
Recognizing it is essential: If you notice sudden weight loss, constant fatigue, or difficulty eating, see a doctor. Also watch if a family member shows signs of muscle weakness or has difficulty performing daily activities. If you detect significant changes in eating habits or behavior, it may be time to seek assistance. A balanced diet and proper nutrition are key to preventing and combating malnutrition.

Dietary Management of Malnutrition: 6 Practical Tips

1. Increase Calories by eating nuts, peanut butter, avocado.
2. Incorporate Quality Protein by eating chicken, fish, eggs, legumes at every meal.
3. Improve Vitamin and Mineral Intake by eating at least 3 servings of Fruits and 3 servings of vegetables every day
4. Eat More Often by making 5-6 small meals a day enacting as a nutritious snack yogurt, nuts, hummus.
5. Use Nutritional Supplements by following a professional’s suggestion for choosing nutritional drinks, vitamin supplements.
6. Maintain Good Hydration by drinking at least 8-10 glasses of water daily and natural juices such as vegetable and fresh fruit centrifuges

Following these tips can improve nutritional status and promote recovery.

Plant-based diets, including both vegan and lacto-ovovegetarian diets, are gaining popularity for their benefits on human health and the environment. These diets offer numerous benefits, including reduced risk of chronic diseases and lower environmental impact than meat-based diets.
Dietary guidelines aim to improve public health, reduce the risk of chronic diseases, and prevent nutritional deficiencies. Scientific evidence indicates that plant-based diets play a preventive and therapeutic role in cardiovascular disease, cancer, diabetes, obesity, and osteoporosis. Such diets are safe and effective at all stages of life, from pregnancy and lactation, through childhood, and into old age.
Rich in fiber and polyphenols, they promote a diverse gut microbiota and produce metabolites with anti-inflammatory functions that are useful in the management of disease processes.
While concerns have arisen, however, regarding adequate intake of vitamin B12, calcium, vitamin D, iron, zinc, and omega-3 fats, so fortified supplements may be useful in meeting nutritional needs.