Special tips for special people

Guidelines published by "INRAN (National Research Institute for Food and Nutrition)

Over the last thirty "years, the Italian diet has changed profoundly: the development of the economy, the great social changes, the drive to reach a higher standard of living have brought out the tendency to consume more frequently and more quantity of foods once considered rare and valuable.
The possibility of eating with a greater variety and richness of foods has brought undoubted benefits, such as the disappearance of the so-called nutritional deficiencies. But the tendency to eat more than necessary, often with imbalances between the various nutrients in the diet, has exposed Italians to other serious risks such as the greater tendency to "obesity," hypertension, diabetes, atherosclerosis, etc. ....
All this occurred, paradoxically, as a consequence of the abandonment of the typical diet of our country, the Mediterranean diet that other countries have taken as a model of healthy eating.
The adoption, or rather the recovery, of an adequate eating behavior, is therefore necessary to reduce the risks for our health. Guidelines for a healthy Italian diet they intend to indicate, respecting Italian traditions and habits, how to feel better by eating better.

PREGNANCY

Avoid excessive weight gain during pregnancy and be careful to cover your increased needs for protein, calcium, iron, folate and water.

In particular, throughout your childbearing age, take care that your folate intake covers your needs. This will reduce the risk of neural tube changes (spina bifida) in the fetus.

During pregnancy, do not consume raw or undercooked foods of animal origin and do not drink alcoholic beverages.

FEEDING TIME

During breastfeeding your nutritional needs are even higher than those of pregnancy: a varied diet, rich in water, fresh vegetables, fish, milk and derivatives, will help you feel good and produce milk that is completely suitable for the needs of the newborn.
In the period of breastfeeding, avoid those foods that can give unpleasant odors or flavors to your milk or trigger allergic manifestations in the infant.

Avoid alcoholic beverages and use products containing nerve substances (coffee, tea, cocoa, cola drinks, etc.) with caution.

CHILDREN AND BOYS OF SCHOOL AGE

Eat breakfast, divide your diet appropriately throughout the day, and choose vegetables and fruit more frequently. Avoid overindulging in the consumption of sweet foods and fizzy drinks, and indulge too often in the typical American fast-food dishes. Spend at least 1 hour a day for physical activity and movement (walking, playing outdoors etc.)

TEENAGERS

Avoid adopting - beyond any control - particularly unbalanced and monotonous eating patterns, just because they are "in fashion".

Pay particular attention, especially if you are a girl, to cover your increased needs in iron and calcium: follow some trends in vogue among young people that lead to excluding from the diet foods such as meat and fish (excellent sources of iron) and milk and derivatives (excellent sources of calcium) makes this coverage and that of vitamin B12 very difficult and has no scientific justification.

WOMEN IN MENOPAUSE

Take advantage of the possible increased availability of free time to practice greater physical activity and to take care of your diet: learn never to unbalance your diet and always keep in mind that, since each food has its own specific role in the context of nutrition daily, you must never indiscriminately eliminate entire food groups in favor of others.
Do not overdo it with milk and cheese, despite their high calcium content; if necessary, prefer skimmed milk and, among cheeses, choose those with a lower fat and salt content.
Eat plenty of fresh fruit and vegetables every day. Preferably use extra virgin olive oil.
Always keep in mind that overweight and obesity, sedentary lifestyle, constipation, cigarette smoking and alcohol abuse are important risk factors even in menopause.

SENIOR CITIZENS

Strive to systematically consume a varied and palatable diet.

Avoid too frequent use of cold meals, pre-cooked or reheated dishes.

Choose foods based on the conditions of your chewing system, also to facilitate the digestive processes that are less efficient in the elderly and prepare them appropriately such as: mincing meats, grating or crushing ripe fruit, preparing soups, purees and smoothies, choose a soft bread or soften it in liquid etc.
Avoid heavy meals and divide your diet on multiple occasions throughout the day.

Have a good breakfast including milk or yogurt.

Maintain an acceptable body weight, continuing to maintain a good level of motor activity if possible and avoid abusing fatty toppings and sweets.
Cut down on animal fats, choose fish and alternative meats frequently (chicken, turkey, rabbit, etc.), don't overdo it with cheeses.

Consume legumes, fruit and fresh vegetables often.

Do not exceed the consumption of alcoholic beverages with the addition of table salt