Organic generation – Adults guidebook

The rules for a varied and balanced diet

No matter the stage of life you’re at, eating healthily and properly is the basis for optimum health. By following a varied and balanced diet you will provide your body with all the nutrients and micronutrients that it needs. These requirements can change throughout life, especially for women, as they undergo strong hormonal changes more so than men with relation to fertility, pregnancy and menopause.

Your diet should not just be based on calories, but should also take nutrigenomics into account, the science that studies the relationship between DNA and food. In other words, how the molecules that we introduce into our bodies via our diet affect our genes and consequently our health, with both positive and negative consequences.

Nutrigenomics goes hand in hand with disease prevention, especially for chronic cardiovascular and cerebrovascular diseases and tumours. That means that a healthy lifestyle is the first line of defence available to you for fighting most diseases and for living healthily for as long as possible. One thing that you should never overlook, together with diet, is lifestyle: smoking (even passive), alcohol, physical inactivity, as well as living in places that are heavily polluted by pesticides, smog and chemical pollutants, all accelerate the ageing process and strongly affect the state of your health, starting from early childhood.


  1. Never skip breakfast.

  2. Do not have irregular eating habits, nibbling on snacks, sandwiches and foods that contain too much salt and sugar. Make sure that you are eating regular meals instead.

  3. Eat fruit and vegetables daily to make sure you are getting the right amounts of fibre, vitamins, salts and anti-oxidants. Choose organic and fresh with a short supply chain.

  4. Eat whole grains and legumes.

  5. Choose quality foods that have an authentic flavour and are nutritious and delicious.

  6. Always read food labels and avoid products that contain a lot of additives, food colourings and preservatives.

  7. Stay hydrated by drinking the right amount of water, staying away from fizzy and sugary drinks.

  8. Check your waist measurement and weight, especially as you get older.

  9. Eat a completely vegetarian diet at least one day a week to eliminate toxins.

  10. Do not smoke.

  11. Do not drink excessively.

  12. Practice sports regularly, as it releases endorphins.

  13. Remember to relax: stress is a silent enemy that can cause several diseases.


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