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Nutrition

2NUTRITION

• Intolerance to lactose and gluten (celiac disease)• Risk of overweight / obesity• Metabolism of carbohydrates and fats• Needs / benefits of vitamins, minerals and antioxidants• Metabolism of caffeine• Control of appetite and satiety• Response to physical exercise

The purpose of this test is provide you, along with a nutritional healthcare professional, with the information to

adjust, correct, or introduce new nutritional habits that reinforce the likelihood of success in improving your

nutritional health, keeping your ideal weight or establishing a diet that allows you to lose those extra kilos. This

information will help to improve your long-term quality of life and will be very useful.

It is important to point out that this genetic analysis is not intended to diagnose, treat or prevent any disease.

The aim of this report is purely informative and should not be used by the patient to make medical decisions

without consulting a health professional.

Technical information laboratory

Our tests are developed using the NGS technique, Next Generation Sequencing, also called parallel mass sequencing or targetSeq, which allows the possibility of capturing specific areas of the genome and thus detect genetic variants by identifying differences in the DNA sequence of an individual when compared with the bioinformatics database dbSNP (www.ncbi.nlm.nih.gov/projects/SNP/).

Laboratory data:

MAKING GENETICS S.L (ESB71133912) / SEQUENCING MULTIPLEX SL (ESB 98523228)

Calle Agustín García 22, Entreplanta B Licencia sanitaria AEMPS 7036-PS

Villava, 31610 Navarra, España

+34 948 346 735 – [email protected]

Study introduction- NutritionThe report that follows presents the results of the analysis of 25 polymorphisms, also known as SNPs (Single

Nucleotide Polymorphism). Polymorphism is the name given to the slight differences between a gene in

different individuals and that, in some cases, causes an increase or decrease in a person's risk of developing a

given disease or condition. For the design of the analysis, the principal polymorphisms related to each area of

study were selected, on the basis of contrasted information from a number of scientific publications and meta-

analyses for each of the genetic variations.

The results can provide information on individuals' greater or lesser risk (relative to the mean of the population)

in relation to their individual response in different areas such as:

3NUTRITION

Patient Genetic Results

Analyzed genes and summary of obtained results

The following sections provide the results of the genotypes obtained through genetic analysis:

GENE Your genotype GENE Your genotype GENE Your genotype

ADRB2 GG CYP2R1 GG ADD1 GT

LEPR GG CASR GG BCMO1 GG

FADS1 TT MTHFR GG DQ8 TT

PPARG CG CASR GG DQ2.2 TT

MCM6 CT DQ2.5 CC FTO AA

DQ2.2 GG MCM6 AG APOA5 GG

DGAT2 TT LPL GG CYP1A2 AA

SLC23A1 TT DQ7 GG TMPRSS6 GG

DQ2.2 AA

Legend Genetic Rϥsk *

q LOW Low risk with respect to the general population

q MEDIUM Medium risk with respect to the general population

q MODERETE Moderate risk with respect to the general population

q HIGH High risk with respect to the general population

NOTE: It must be taken into account that this risk is relative. Most individuals with these genotypes will not develop the disease and many people with this phenotype do not have these specific genotypes. The bibliographical references can be found in ANNEX 1 of this document.

4NUTRITION

Analyzed Genes and Summary of your DNA Results

Appetite qSatiety qEating behaviour qResponse to physical exercise qLactose Intolerance qGluten Intolerance (Celiac Disease) qAssimilation of carbohydrates qAssimilation of fats qMonounsaturated fatty acids (MUFA) qMonounsaturated fatty acids and cardiovascular risk qPolyunsaturated fatty acids (PUFA) qSaturated fatty acids (SFA) qOmega 3 -6 Fatty acids qVitamin B2 qVitamin B3 qVitamin B9 (folic acid) qVitamin C qVitamin D qBetacarotene qSodium qCalcium qIron qMagnesium qPhosphates qAntioxidants qCaffeine assimilation q

5NUTRITION

Detail genetic results obtained in the analysis of your DNA sample

Overweight / obesity

Obesity is a complex chronic disease of multifactorial origin, characterized by an excessive increase in body mass

and, particularly, fat mass. Excess body weight is the sixth most important risk that contributes to the

development of diseases in the world.

Changes in life habits, especially the consumption of foods with high energy value and large food rations,

together with the reduction of physical exercise, are one of the first causes of overweight and obesity.

There are scientific evidences that obesity also has a genetic basis. It is estimated that up to 70% of the

individual's susceptibility to obesity is inherited, but this probability ratio can be modified by the environment

(diet, lifestyle habits ...), so that, a person can mitigate their risks by eating a proper diet, exercising, by reducing

their level of stress ..., preventing or delaying in this way the beginning of pathologies related to obesity.

Appetite inhibition, satiety and eating behavior

Certain genes intervene in the regulation of appetite and others influence the type of food we want. In this

section, 6 genetic variants related to the control of satiety and the predilection for certain types of foods are

studied.

It is known that there are genes involved in the control of appetite and in the regulation of the feeling of satiety,

with the predilection for a type of food (sweet and high in fat, for example) ...

All this information will be very useful when considering the strategies to follow a diet.

APPETITE

It is the feeling we feel when we are hungry. It is a natural need that can be triggered by visual or olfactory stimulation and is controlled by two hormones: leptin and ghrelin.

— Your result

HIGH risk of presenting an inhibition / control of appetite, which carries a higher risk of weight gain.

q

6NUTRITION

— Your dietary recommendations

Divide the intake in several meals a day (4-6) to avoid long periods of fasting and to keep the signs of hunger-satiety stable. .

Try to serve your food on dessert plates. In this way, the visual sensation is to eat a dish that is full.

Eat slowly and chew food well.

Increase the consumption of varied salads, soups and vegetables. They are foods that provide fiber and have a lot of volume, so they contribute to a greater satiety

Try to take the whole fruit and with skin (previously washed).

Drink plenty of liquid, water, infusions. Try to maintain constant hydration.

Limit the consumption of foods of high nutritional density and low satiating power, such as cereals and refined products (rice, pasta, bread ...), soft drinks, fruit juices, nuts, sweets and pastries, ice cream, sweetened dairy desserts and alcoholic drinks .

Try to sleep 7-8h daily. Lack of sleep is associated with a greater desire for rich sugars foods and fats.

SACIETY

It is the sensation to feel full after eating. A person reaches satiety when his body no longer demands food because it does not require more nutrients.

— Your result

HIGH risk of presenting an incorrect feeling of saciety.


Divide the intake in several meals a day (4-6) to avoid long periods of fasting and to keep the signs of hunger-satiety stable.

Try to serve your food on dessert plates.

Eat slowly and chew food well.

Increase the consumption of varied salads, soups and vegetables. Foods that provide fiber, contribute to a greater satiety.

Try to take the whole fruit and with skin (previously washed).

Drink plenty of liquid, water, infusions, … Try to maintain constant hydration.

Limit the consumption of foods of high nutritional density and low satiating power, such as cereals and refined products (rice, pasta, bread ...), soft drinks, fruit juices, nuts, sweets and pastries, ice cream, sweetened dairy desserts and alcoholic beverages.

Try to sleep 7-8h daily. Lack of sleep is associated with a greater desire for foods rich in sugars and fats.

q

7NUTRITION

EATING BEHAVIOUR

The predilections towards high fat foods are related to stress and emotional changes. In addition, these foods provide us with more energy over a longer period of time. On the other hand, many of them contain tryptophan, an essential amino acid that the brain uses to produce serotonin (neurotransmitter responsible for the feeling of happiness and well-being).

— Your result

HIGH risk of predilection for high fat meals. It is recomended to take foods rich in poly and monounsaturated fats accompanied by fiber and avoid saturated fats.


Eat blue fish 2-3 days a week (anchovies, horse mackerel, salmon, tuna). Include a

handful of seeds and nuts, as well as avocado, 3-4 times a week. Use olive oil or quality

seeds to cook and season the dishes. Reduce the consumption of sausages, red meats

and processed meats.

Limit the consumption of industrial pastries and processed foods.

RESPONSE TO PHYSICAL EXERCISE

Several studies have shown the relationship between genetics and physical exercise and how people respond differently to it. In this genetic study we analyze its greater or lesser capacity to use energy deposits with physical exercise and study different variants that produce an increased risk of obesity.

Physical activity affects directly and positively in the prevention of diseases, being beneficial for all people. Therefore, a "lower response to physical exercise" should not be interpreted as a reason not to exercise, but with the help of your specialist, you should assess the physical activity that best suits your characteristics.

Thanks to genetics, it is possible to know how each person responds to physical exercise, being able to plan the most efficient personalized training that allows the maintenance of an optimal weight.

— Your result

HIGH risk of resistance to weight loss practicing physical exercise, due to a lower capacity to use fat deposits.

q

q

8NUTRITION


Practice physical exercise a minimum of 5 days a week.

It is advisable to alternate strength activities with other cardiovascular training, as it favors the mobilization of fatty deposits.

Stay active in your daily routines. Try to walk whenever you can, go up the stairs instead of taking the elevator, etc .

LACTOSE INTOLERANCE

Lactose intolerance is a condition of the intestinal mucosa caused by the body's partial or total failure to produce lactase, the enzyme responsible for metabolizing lactose which is the sugar found in milk and dairy products. Most often the outcome is a decrease in the production of lactase after the lactation period.

— Your result

HIGH risk of lactose intolerance. However, this does not imply that the disease will occur. Poor lactose absorption causes chronic intestinal inflammation and digestive symptoms. Eventually, this may lead to increased permeability of the intestine, and a greater probability of allergies, autoimmune diseases…


Replace the normal milk for milk without lactose, or soybean milk, almonds or of rice. Avoid food with high place contained in lactose: scum, all kinds of milk are or not skimmed, frozen, well-trodden pastry products. As for the cheeses, the Gruyere, Edam, Feta, Curd, Emmental, Gouda and the Cheddar contain under content of lactose opposite to the Parmesan or Camembert.

q

Nutrigenetics

Nutrigenetics is a science that has developed in recent years, after the discovery of the human genome in 2001,

and is responsible for studying the effect of genetic variations on individuals' interactions with their diet.It is

important to note that the genetic component may have up to 40% impact on weight loss, so having this

information will allow you to improve your quality of life in the long term and it will be very useful, to control your

weight and consequently your quality of life.

9NUTRITION

GLUTEN INTOLERANCE (CELIAC DISEASE)

Celiac disease is an intestinal autoimmune disorder consisting of a permanent intolerance to gluten (a protein present in wheat, rye, barley, oats and spelt), which causes atrophy of the villi on the small intestine making it difficult to absorb nutrients, leading to poor nutrition and affecting general health (vomiting, diarrhoea, anemia, chronic fatigue...).

The appearance of this disease depends on genetic, immunological and environmental factors.

— Your result

HIGH risk of suffering celiac disease. However, this does not imply that the disease will occur.


Avoid to eat cereals as the wheat, oats, barley, rye and malt that are present in the bread, flour, buns, pastry, tarts, cookies and cakes. Gluten can be present in the sausages, pâtés, cheeses of smearing, you preserve of meat or fish, sauces, substitutes of coffee, chocolate, cocoa, brown dried fruits, candies and delicacies. It is recommended to look at the food label.

ASSIMILATION OF CARBOHYDRATES

The carbohydrates are indispensable nutrients in our diet, in a proportion of 55 % of the daily recommended calories. There are qualify in simple, (as the sugar), or complexes, (presents for example in the potato). Being his principal function the energetic contribution.

— Your result

MODERATE risk of weight gain with diets rich in carbohydrates.


q

q

Reduce the consumption of white bread, pasta and boiled rice, cookies, sweets, jam, sugar, honey, refreshments or commercial juice.

Choose varieties with high place contained in fiber, as the integral cereals (bread, pasta, rice, quinoa, millet, Saracen wheat).

Eat legumes 2-3 times to the week.

Include daily 2 shares of vegetables, as main plate or as garrison of other preparations.

10NUTRITION

ASSIMILATION OF FATS

FATS

The lipids are indispensable nutrients in our diet, in a proportion of 30-35 % of the daily recommended calories. They constitute the major source of energy of the organisms, being advisable to consume rich food in fats monounsaturated or polyunsaturated, avoiding the saturated ones (replacing animal fats with vegetable oils).).

— Your result

HIGH risk of weight gain with diets rich in fats


Moderate oil consumption when preparing food.

Choose skim milk and avoid the sugary desserts.

Give preference to the white and lean meats (chicken, turkey, rabbit) and withdraw the visible fat.

Reduce the consumption of sausages and processed meats, fast-food or precooked food.

Reduce the consumption of industrial pastry , sweets and chocolates.

MONOUNSATURATED FATTY ACIDS (MUFA)

The rich diets in monounsaturated acids are those who produce the profile lipid more favorable for the prevention of the cardiovascular diseases. Most important monounsaturated of our diet, is the oleic acid, present in all the animal fats and vegetable oils, specially in the olive oil.

— Your result

LOW risk of profit of weight due to a better response to rich diets in monounsaturated acids oils (MUFA).


Monounsaturated fats are found in plant foods such as nuts, avocados and vegetable oils. Eat moderate amounts of monounsaturated fats instead of saturated fats present in red meat, sausages, industrial pastries and preconized foods, this can be beneficial for your health.

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11NUTRITION

MONOUNSATURATED FATTY ACIDS (MUFA) AND CARIDIOVASCULAR RISK

The rich diets in monounsaturated acids are those who produce the profile lipid more favorable for the prevention of the cardiovascular diseases. Most important monounsaturated of our diet, is the oleic acid, present in all the animal fats and vegetable oils, specially in the olive oil.

— Your result

MAJOR cardiovascular benefit with the consumption of monoinsaturated fatty acids (MUFA).


Consume from 3 to 5 weekly shares of raw or brown dried fruits. It can be added to salads, yogurts or as snack..

Use virgin olive oil or oil of seeds moderately, like principal fat to spice and to adorn the plates.

Include integral cereals in your diet: wholemeal bread, pasta and rice integrals, quinoa, saracen wheat …

Consume fish or seafood at least three times per week, two of them blue fish (salmon, anchovies, sardines, mackerel, nice …).

Reduce the consumption of skimmed milk, butter, scum, red meats, derivative meat sausages..

POLYUNSATURATED FATTY ACIDS (PUFA)

Polyunsaturated fatty acids are essential nutrients, that means, they cannot be synthesized by the organism, so they must be reached from your diet. These ones reduce the Total cholesterol and the LDL if they substitute the oily saturated acids in the diet. Also they reduce the HDL cholesterol, which decreases protection against cardiovascular diseases.

— Your result

MINOR risk of profit of weight due to a better response to rich diets in Polyunsaturated fatty acids (PUFA).


Consume blue fish twice a week (salmon, anchovies, sardines, mackerel, bonito ...).

Consume 3 to 5 times per week of raw or roasted nuts, especially nuts. You can add them to the salad, to the yogurt or eat them in a snack.

Add seeds to your dishes to enrich them. Reduce the consumption of butter, cream, red meats, meat-derived sausages.

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12NUTRITION

SATURATED FATTY ACIDS (SFA)

Most of the saturated fats preserve their solid-state at ambient temperature. All the animal fats are highly saturated, except those of the fish and the seafood, which are very polyunsaturated. Some vegetable fats, as the coconut oil and palm oil , are very rich in saturated fatty acids. The ingestion of saturated fats increases the levels of the cholesterol in blood, specially the LDL.

— Your result

HIGHT risk of profit of weight with rich diets in oily saturated acids ( SFA )


Reduce the consumption of full cream milk, butter, scum, red meats, sausages and meat derivatives.

Limit the consumption of fast-food or food processed (frozen, precooked), fried snacks and food that contain hydrogenated or partially hydrogenated fats, or palm fat.

OMEGA 3 AND 6 FATTY ACIDS

They are important components of cell membranes and the precursors of many other substances in the body, such as those that regulate blood pressure and the inflammatory response. Both are essential for the organism and, therefore, must be incorporated through the diet. They are found mainly in blue fish, but also in nuts such as walnuts.

— Your result

HIGH risk of presenting decreased levels of omega 3 and 6 fatty acids.6.


Foods rich in Omega 3: Nuts, soy, flax seeds and fatty fish such as salmon, mackerel and sardine.

Foods rich in Omega 6: Soybean, corn, peanut, and sunflower oils, red meats, eggs, and all types of dairy products and their derivatives provided if you are not lactose intolerant.

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13NUTRITION

VITAMIN B2

It intervenes in the lipids and proteins metabolism, being fundamental for the utilization of the energy of the food. In addition, it takes part in the functioning of the metabolism of the iron and in the maintenance of the red blood cells. His deficit provokes alterations in skin and mucous, sores in mouth and lips, gastrointestinal infections, anemia, sensation of weariness and fatigue.

— Your result

HIGH risk of presenting low levels of vitamin B2.


Include throughout the week some of the following food: almonds, soybean, bran of wheat, seeds of sesame , mushrooms, egg, cheeses, blue fish, peppers, spices and liver.

VITAMIN B3

It intervenes in the energetic metabolism and in the correct functioning of the digestive system, the skin and tendons. Its deficit causes digestive disorders (diarrhea), dermatitis, pellagra, dementia.

— Your result

LOW risk of presenting low levels of vitamin B3.


Include some of the following foods throughout the week: peanuts, almonds, soybeans, wheat bran, sesame seeds, mushrooms, blue fish, chicken, cheeses, seafood, peppers, spices and dried herbs and liver.

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14NUTRITION

VITAMIN B9 (FOLIC ACID)

It intervenes in the aminoacids metabolism and in the proteins synthesis and nucleic acids. In addition, it is fundamental for the ripeness of red blood cells as well as for the formation of other blood cells. Indispensable for the prevention of faults in the neural pipe of the fetus. His deficit provokes nutritional anemia (megaloblástic), delay in the growth, peptic and mouth sore….

— Your result



The folic acid is in great quantity in the liver, and in lower concentration in the veal, lamb, pork, dark green leaf vegetables (spinach, the leaves of turnip, the broccoli, and the asparagus), the integral cereals gluten-free, the avocados, the dry beans, the peas, and the citrus fruits including the juice of orange.

VITAMIN C

It has numerous functions in the body, such as: prevent premature cell aging, prevent internal bleeding, intervene in the development and maintenance of the organism, protect the membrane of blood vessels, prevent diseases such as arteriosclerosis, Alzheimer's, cardiovascular diseases ..., without forgetting its powerful antioxidant effect. Its deficit causes difficulty in blood coagulation and wound healing, as well as rough, dry and desquamative skin, among others

— Your result

LOW risk of presenting low levels of vitamin C.


Strawberries, acerola berry or cherry (this fruit contains 65 times the amount of vitamin C than an orange), citrus fruits (orange, lemon and limes), papaya, black currant, kiwi, peppers, guava, Brussels sprouts, melon, dark green leafy vegetables (seaweed, turnip shoots, watercress, Swiss chard and spinach).

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15NUTRITION

VITAMIN D

It is necessary for the intestinal absorption of calcium, for the formation of bones and teeth and for the correct regulation of calcium and phosphorus levels. Its deficit causes abnormal bone development, rickets (low mineralization and bone deformity) in children and osteomalacia (bone demineralization) in adults.

— Your result

HIGH risk of presentig low vitamin D levels.


Fish is the richest food in vitamin D: salmon, mackerel, sardines, tuna and eel.

Fruits: papaya.

A fifteen-minute exposure to the sun is recommended three times a week to ensure sufficient vitamin D production.

BETACAROTENE

Beta carotene is the precursor of vitamin A. It is necessary for the proper functioning of the immune system and sight, for the maintenance of the epithelium and mucous membranes, as an antioxidant and, in addition, is essential for normal growth. Its deficit leads to lower resistance to infections, reduced night vision, damage to the cornea, dry skin.

— Your result



Include daily orange and dark green vegetables such as carrots, squash, peppers, sweet potatoes, spinach, swiss chard or broccoli.

Take any of the following fruits daily: banana, orange, papaya, peaches, melons or apricots and raisins.

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16NUTRITION

SODIUM

Involved in the regulation of body water, is part of the bones, involved in muscle contraction and participates in the transmission of nerve impulse. Its deficit causes fatigue, nausea, muscle cramps and circulatory alterations.

— Your result

HIGH risk of sodium-sensitive hypertension.


Reduce the consumption of cheeses, sausages, commercial sauces, precooked foods, pickles, concentrated broths, preserves, salty snacks, fried nuts, margarine, bread, toast and carbonated water.

CALCIUM

Involved in the formation and maintenance of bones and teeth. In addition, it intervenes in blood coagulation, in the maintenance of neuromuscular activity, in the transmission of the nervous impulse, in the hormonal secretion, in the absorption of vitamin B12 ... Its deficit causes bone fragility (osteoporosis), rickets (low mineralization and deformity) bone) and tetany (alteration of muscle contraction).

— Your result

MODERETE risk of presenting levels lower of Calcium .


Consume fish or seafood at least three times on week, two of them in the form of blue fish (salmon, sardines, mackerel, clams, cockles ...).

Take 2-4 servings of lactose-free dairy / day. Make sure they are skimmed and enriched in vitamin D. The enriched soya drink can be a good alternative for people who do not take dairy products.

Include leafy greens and sweet peppers daily, either in the form of a salad or cooked vegetable.

Consume legume 2-3 times / week. Soybeans and chickpeas are two of the legumes richest in calcium.

Consume 3 to 5 servings per week of raw or roasted nuts. You can add them to the salad, yogurt without lactose or eat them in a snack. The dried breva is a dehydrated fruit that for its richness in calcium, can include it in the diet moderately, 2-3 times a week.

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NUTRITION ID: 00000000001

IRON

Involved in the formation of certain substances such as hemoglobin and collagen, in the transport of oxygen and carbon dioxide, in the proper functioning of the immune system and in the synthesis of DNA. Its deficit can cause iron deficiency anemia, fatigue, pallor, susceptibility to infections, higher probability of premature births.

— Your result

HIGH risk of presenting decreased levels of iron.


Include a portion of lean red meat (beef, veal) once or twice a week.

Include mollusks such as cockles, clams and mussels, once a week.

Consume legumes 2-3 times a week.

Include green leafy vegetables and peppers daily, either in the form of salad or

cooked vegetables. Include a handful of seeds and nuts 2 to 4 times a week.

MAGNESIUM

Involved in cellular energy metabolism and carbohydrates. In addition, it participates in muscle activity and in the maintenance of teeth, heart and bones (it is part of them). Its deficit causes fatigue, irritability, depression, decreased appetite, convulsions, weakened muscles..

— Your result

MODERATE risk of low magnesium levels.


Consume legumes 2-3 times a week.

Include a handful of seeds and nuts 2 to 4 times a week.

Choose the variety of brown rice and include brewer's yeast and wheat germ in your diet. Cocoa, soy and vegetables are also a source of magnesium.

Value magnesium supplements with a health professional.

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18NUTRITION

PHOSPHATES

They participate in the formation of cell membranes and are present in the bone structure and teeth. Its deficit causes weakness, bone fragility.…

— Your result

MODERATE risk of presenting low levels of phosphates.


Consume daily protein-rich foods such as meat, chicken, turkey, fish, dairy products such as cheeses and yogurt, legumes, nuts and seeds.

ANTIOXIDANTS

They protect the organism of the free radical ones, from to the cellular premature aging, to some types of cancer, as well as against the cardiovascular risks. His deficit can cause an increase in the oxidative stress.

— Your result

MODERETE risk of suffering oxidative stress.


Increase the daily consumption of vegetables, as the broccoli, the potato, spinach, carrots, gourd, tomatoes, peppers.

Take 3 or more pieces of fruit a day, including oranges, kiwis, grapefruits, strawberries, papaya, watermelon. avocado is a very recommended fruit to include in the diet. .

Use olive oil to cook and to adorn the plates. Add seeds and dried fruits 2-4 times a week. Use aromatic herbs

and spices.

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19NUTRITION

CAFFEINE ASSIMILATION

Caffeine is a substance of natural origin with stimulating action of the central nervous system, which increases the state of alertness. In most people, caffeine produces a temporary increase in energy and an improvement in mood. It is found mainly in coffee, tea and cola.

— Your result

Slow metabolization of caffeine, which implies a greater likelihood that its stimulant effects will be more lasting, increasing the risk of hypertension with its consumption and, therefore, the associated cardiovascular risk, as well as the risk of myocardial infarction in patients who have suffered a first heart attack. It must be taken into account that, in addition to genetics, the capacity of metabolism of caffeine also depends on factors such as the amount of coffee ingested, smoking, treatments with hormonal contraceptives.


Moderate the consumption of coffee and tea. It is preferable that you choose the decaffeinated version or other substitutes such as chicory, soluble cereals or other tein-free infusions.

Limit the consumption of cola and energy drinks.

Some medications without a prescription contain caffeine. Consult the leaflet.

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20NUTRITION

Tables providing nutrigenetic advice

Below are nutrigenetics tables grouped by food families specifying the recommended intake for each food

based on the genetic results obtained (regardless of whether they are more or less healthy). Therefore,

remember that your specialist needs to perform a personalized and balanced diet using this information as a

reference.

At the following table you will find a summary of your genetic results and personalized recommendations by

our specialists. Our nutritionists have selected foods that contain the nutrients that, according to their genetic

results, present a risk:

• High or moderate weight gain with your intake.• High or moderate to present low levels of vitamins and / or minerals.• High or moderate to suffer some intolerance or incorrect metabolization

According to this, the foods that for their nutrients do not present risk according to their genetic results, will not appear in their personalized food table.

21NUTRITION

Symbol Description Your result Our recommendation

l Food that contains or may contain lactose

High risk of lactose intolerance Avoid consuming this food

g Food that contains or may contain gluten

High risk of gluten intolerance (celiac disease)

Avoid consuming this food or seek a gluten-free variety

rFood with a high content of fast-absorption carbohydrates

High risk of gaining weight with fast absorbing carbohydrate-rich diets

Avoid this food as far as possible. Increase the proportion of fibre-rich foods.

s Food with a high content in slow absorption carbohydrates

High risk of gaining weight with slow absorbing carbohydrate-rich diets

Reduce the consumption of this food

f Food with a high content in fat acids

High risk of weight gain with a diet rich in fats


x Food with a high content in saturated fatty acids (SFA)

High risk of weight gain with a diet rich in saturated fatty acids (SFA)


yFood with a high content in momounsaturate fatty acids (MUFA)

Low risk of weight gain with a diet rich in monounsaturated fatty acids (MUFA)

Consume the recommended daily amount of this food

zFood with a high content in poliunsaturate fatty acids. (PUFA)

Low risk of weight gain with a diet rich inpoliunsaturate fatty acids. (PUFA)

Consume the recommended daily amount of this food

u Food with a high content in vitamin B2

High risk of presenting low levels of vitamin B2

Increase your consumption of this food

v Food with a high content in vitamin B3



9 Food with a high content in vitamin B9



c Food with a high content in vitamin C

High risk of presenting low levels of vitamin C


d Food with a high content in vitamin D

High risk of presenting low levels of vitamin D


22NUTRITION

Symbol Description Your result Our recommendation

n Food with a high content in Sodium

High risk of sodium-sensitive hypertension.


e Food with a high content in Calcium

Moderate risk of low calcium levels Increase your consumption of this food

j Food with a high content in Iron

High risk of presenting low levels of iron


m Food with a high content in magnesium

Moderate risk of low magnesium levels


p Food with a high content in phosphates

Moderate risk of presenting low levels phosphates


a Food with a high content in antioxidants

Moderate risk of presenting oxidative stress


b Food with a high content in betacarotenes

High risk of presenting low levels of betacarotenes


w Food with a high content in Omega 3-6

Moderate risk of presenting low levels of Omega 3-6


k Food with a high content in caffeine

Slow metabolization of caffeine prolonging the stimulant effects in your organism

Avoid this food as far as possible.

23NUTRITION

Vegetables

Foods Recommendations / Intake Foods Recommendations / Intake

Chard a 9 Turnip tops 9Chicory a 9 Green beans 9Wakame alga 9 Iceberg

lettuce 9Watercress a 9 Lettuce a 9Borage a Heart,

lettuce 9Broccoli a 9 Lombardy 9Bamboo shoots a Turnip aCourgette a Red pepper aPumpkin a Green pepper aLam’s lettuce a Leek 9

Chinesse cabbage a 9 Beetroot 9Kale a 9 Cabbage 9Brussels sprout a 9 Arugula 9Cauliflower a 9 Tomato aEndive 9 Canned tomato a

Consume the recommended DAILY AMOUNT

24NUTRITION

Foods Recommendations / Intake Foods

Garlic s 9 Asparagus, white fresh

Artichoke v 9 Asparagus, green

Celery v 9 Corn,canned

Eggplant v 9 Milk, cap

Thistle v 9 Fan palm, canned

Onion, white v 9 Cucumber

Onion, spring v 9 Sweet pepper

Mushroom v 9 Radish

Recommendations / Intake

v 9v 9v 9v 9v 9v 9v 9v 9

Escarole v 9 Mushroom Shiitake dried s a 9

Asparagus, v 9 Carrot b 9

Vegetables


Spinach 9


It is recommended to INCREASE the intake

canned

25NUTRITION


French onion r

It is recommended to AVOID the intake


Vegetables


Onion,shallot s Mushroom, boletus s

Corn cob, cooked s Mushroom,

Pleurotus sCorn cob, fresh s

It is recommended to MODERATE the intake


Soya bean w a 9 Vegetable sausage w v

Peas, canned v j Soya , milk wPeas, fresh v j Tofu wBeans, fresh 9

Pulses

26NUTRITION

Pulses



Lupines s 9 j White bean s vLentils shoot s 9 Lentils s v jChikpea s w v 9 Soya s w 9Dry beans s v j Soya, flour s w v 9Hummus s w v 9 Soya, yogurt s v 9It is recommended to MODERATE the intake


White beans,canned s Miso sRed Bean s

27NUTRITION

Roots and tubers

Fruits


Avocado w a c Mango a v cCranberry a c Maracuya c


Tapioca, flour r



Sweet potato s a 9 Yuca, casava, cassava s c

Chufa s 9




Potato starch s Old potato sNew potato s


28NUTRITION

Fruits


Rashberry a 9 c Melon 9 cStrawberry a c Quince a c



Blackcurrant a c Blackberry aRedcurrant a c Orange 9 cGuava a c Nectarine cKiwi a c Papaya cLime a c Pineapple cLemon a c Grapefruit a cMandarin a c



Cherry r a c Pomegranate s aCoconut x a


29NUTRITION


Sweet Fig r Picota cherry r Kaki r c Banana r cCustard apple r c White grape rFig r Black grape r


Fruits

Dried fruits



Dried apricot r j Dry Fig g r Datil r Raisin r

30NUTRITION

Sugar and sweets


Sugar, white r Apple sauce r Sugar, brown r Quince jelly rBonbon l r Fructose r

r Ice cream rCocoa powder sugaring 8% r Marzipan rCandy r Marmalade rChewing gum r Mermalade,

light rSugarless gum r Honey rChocolate,white g l r x

Chocolate,milk g l r x

Alicante Turron r y

g l r xJijona Turron g r y

Chocolate,white g l r k


Cocoa powderCocoa powder sugaring 2,5%

Chocolate,milk,almond

31NUTRITION

Fish and seafoods



Smoked herring w a v 9 Sole a vTuna w a v d Sea bass a vTuna in oil w a v d Mussel a jCod w Hake a vSmoked cod w Grouper aSalted cod w Oyster jCockle w v j Panga, filete a vSea bream a v Perch dLobster a v Whiting vBonito w a v d Octopus aAnchovy w a v d Monkfish a vMackerel w a v d Ray a vMackerel,smoked w a d Turbot a vSquid a Salmon w a vCrab w v Salmon,

smoked w a v

32NUTRITION

Fish and seafoods


Prawn v Langoustine v


Small squid a Red Mullet wBaby clam a j Sardine w v dConger a v d Cuttlefish a vSwordfish w a v d Trout w v d




Meats, game and sausages


Ostrich a j Duck vHorse j Turkey fillet a vHen v Turkey, thigh vHam, iberian v Turkey, breast v

fat-free

33NUTRITION


Cork chop v Lamb, others vPork, loin a v Lamb ,leg vPork, shoulder v Foie-gras jPork, sirloin v Blood sausage jPork rind y Bacon yPork, sausage x y Pork pâté jLamb, chop v Sobrassada x yLamb, loin v Fat x yLamb, low loin chop v

it is recommended to INCREASE the intake

Meats, game and sausages



Ham, serrano v Turkey, breast vLacon v Chicken v

34NUTRITION

Organ meats

Eggs


Egg white 9



Egg, quail a 9 d Egg, duck a v 9 dEgg, hen a 9



Pig, liver a 9 d j Veal, liver a 9Chicken, liver a 9


35NUTRITION

Sauces and spices


Alioli l y Sauce, sweet and sour r

Saffron r j Sauce, carbonara l

Bechamel l Sauce, cesar l z



Basil 9 c j Mustard a cCinnamon a c j Parsley 9 c jSpicy chilli c Whitte pepper a c jFresh mint a 9 Black pepper a 9 c



Cardamom s c j Nutmeg x 9Dry onion r 9 c Bell pepper r v jClove s c j Rosemary s c jCumin s j Sauce, soya aCurry s j Sauce, fried

tomato 9


36NUTRITION

Sauces and spices

Oils


Ketchup r Sauce, rose l rLaurel r j Sauce, tartar lMayonaise l y Vinegar

balsamic rMayonaise light l


Oil, peanut x y z w Oil, virgin olive y aOil, sunflower y z w a Oil, palm x yOil, acod liver x y z w Oil, grape z w aOil, corn y z w a Oil, sesame y z wOil, walnut z w a Oil, soya y z w aOil, olive y a Lard x y



37NUTRITION

Oils

Dairy products


Milkshake, cocoa l Cheese, goat lMilkshake, strawberry l Cheese,

Cabrales l a 9



Cheese, hard, goat x v 9 Cheese, sheep,

whith oil xCheese, hard, sheep v Cheese,

parmesan a v



Oil, coco x



Butter l x y Margarine l x y zSalty butter l x y Margarine light l d


38NUTRITION

Dairy products


Milkshake, vanilla l Cheese, Tetilla l xCatalan cream l r Cheese, Edam l aJunket l Cheese,

Emmental l vFlan l r Cheese, feta l aVanilla flan l r Cheese,

Gorgonzola lIce cream l r Cheese, Gouda l vIce cream, artesanal l r Cheese,

Gruyere l vKéfir l Cheese,

Idiazábal l x vMilk,condensed l r Chesse, Mahón l xMilk Sugary ,condensed l r Cheese,

semi -hard l vMilk Sugary skim l Chesse,

Mozzarella l aMilk, sheep l Cheese, Cream lMilk ,low fat, cow l Chesee, cream,

ight lMilk, whole, cow l Cheese, Quark

20% fat lMilk, cow,semi-whole l Cheese, Quark

skim l


39NUTRITION

Dairy products

Foods Recommendations / Intake Foods RRecommendations / Intake

Milk, low fat, powder l r v Cheese , Ricotta lMilk, powderer l r v Cheese,

roquefort l a vMilk, evaporated l Cheese cottage lChocolate ,mousse l r Cheese,

torta del Casar l x v 9Cream 18% fat l Yogurt, low-

fat, cereal g l 9Cream 35% fat l x Yogurt, low-fat,

fruits lWhipped cream l Yogurt, low-fat,

creamy, fruit flavour l r

Chocolate,custard l r Yogurt, low-fat ,

natural lCustard with egg l r Yogurt low-fat,

natural, sweetened l

SugaryPetit Suisse l Yogurt, whole,

cereal g lPetit Suisse flavors l Yogurt, whole,

fruit lCheese, blue l Yogurt, whole,

fruit flavour l rCheese, brie l a Yogurt, whole,

natural lCheese, camembert l v Yogur, greek lCheese, cheddar l a v Drinking yogurt

fruit flavour l


40NUTRITION

Cereals and derivatives

Dairy products


Cheese, ball l a v Drinking yogurt, natural, sweetened l

Cheese, Burgos l a



Rice, white r Flour, carob r wRice, white,cooking fast r Flour, rye g s aRice, white , boiled r Flour, corn r aRice, milk r Flour, wheat g r w



Rice, brown s a v Corn flakes, sugar toasted r 9 d j

Rice, brown, steamed s a Millen s wRice, wild s a v 9 Quinoa s w j


41NUTRITION



Oat g s w Flour, wheat, brown g s w a

Oat, flour g s w Spaghetti, wheat g r

Out, milk g s w v Cupcake g l rCereal, bars g r a w Bread, milk g l rCereal, bars, brown g r a w Muesli, wheat g r aCereal, bars, fibre g r a w Pastries g r Biscuit g r a Bread, white,

wheat g rSponge cake g l r Bread,white,

toasted, wheat g rBarley g s w a Bread, rye g s w aCorn flakes g r v 9 Sliced bread g rChurros g r Sliced brown

bread g sCroissants g l r Sliced brown

wheat bread g s w aDonuts g l r Bread, brown,

toasted g s w aPuff g l r Bread

multicereals g s w aSpaguetti wheat g r v Pasta, wheat g r v 9


42NUTRITION



Noodles, rice r Bran, oats g s w aNoodles, wheat g r v Bran, wheats g s w vCookie,salty g r Semolina g sCookie, digestive g s Small sponge

cake g l rCookie, sweet g r Oil Cake g rWheat germ g s w a




Leavening, natural v 9 j

Leavening



Leavening,synthetic r

43NUTRITION


Almond, fried, salty y w a 9 Chestnut s 9Almond, milk r w j Pine nut s y z wCashew s y w a Seed, pumpkin s z w aHazelnut s y w a Seed, sunflower s z w aPeanut s y a w Pistachio s y 9 jPeanut ,toast, salty s y z w

Nuts and seeds


Almond y w a 9 Sesame y z w aWalnut y w a 9





Juicy, fruits r 9 c Juicy, orange r 9 c

Drinks without alcohol

44NUTRITION

Stimulants


Guaraná drinks k Mate kEnergy drink r k Soft drink

cola kCocoa r k a Black tea kCoffee k



Beer alcohol-free g Juicy, apple r aTiger nut milk l r Juicy, peach rNectar,fruits r c



Green tea k s a c


Drinks without alcohol

45NUTRITION

Glossary scientific terms

Deoxyribonucleic acid (DNA): he chemical component within the nucleus of a cell that carries information for the development and functioning of living organisms.

Allele: One of the variant forms of a gene in a locus or of a particular marker on a chromosome. Different alleles of a gene produce variations in hereditary characteristics such as hair color or blood type.

Calorie: Amount of energy needed to raise the temperature of 1 g of pure water 1ºC. A calorie equals 4.18 Joules (J). Its abbreviation is cal, although they can also be found as Kcal.

Polygenic disease: Produced by mutation in several genes, usually in different chromosomes, and under the influence of multiple environmental factors.

Gene expression: Process by means of which all living organisms transform the genetic information into the proteins necessary for its development and functioning.

Not all genes are expressed at the same time or at all times. There is a group of genes (constitutive genes) that are always expressed in all the cells of the organism and code for proteins that are essential for the general functioning of the human being. The rest of the genes (regulated genes) are expressed or not depending on the environmental conditions.

Gen: The physical and functional unit of the inheritance, which is transmitted from parents to children. Genes are made up of DNA and most of them contain the information to make a specific protein..

Genotype: Information contained in chromosomes. This information may or may not be manifested in the individual. A determined genetic characteristic that a specific individual possesses.

Hereditary: Transmitted through genes, from parents to children.

Heterozygouso: Which has two different forms of a particular gene, each inherited from one of the progenitors.

Mutation: A permanent structural alteration in DNA. They may have no effect, or on the contrary, cause harm.

Polymorphism: It is the existence of two or more alleles of a gene present in a population, in a significant frequency.

Protein: Biomolecule formed by the union of amino-acids. They perform a huge amount of different functions in the organism: structural, immunological, enzymatic, contractile, homeostatic, protective ...

46NUTRITION

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ID: 00000000001

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Web pages consulted

- National Heart, Lung, Blood, and Institute (www.nhlbi.nih.gov).

- Fundación Dieta Mediterránea (www.dietamediterranea.com).

- Federación Española de Daño Cerebral (www.fedace.org).

- Federación Española de Ictus (www.ictusfederacion.es).

- Fisterra.com, Atención Primaria en la Red [sede Web]. La Coru-ña: Fisterra.com; (www.fisterra.com).

- MedlinePlus en español [Internet]. (www.nlm.nih.gov/medline-plus/spanish/).

- DMedicina en español [Internet]. (www.dmedicina.com).

- National Diabetes Education Program [Internet]. (www.niddk.nih.gov/health-information/health- communication-programs/ndep/Pages/index.aspx.)

- National Institute of Diabetes [Internet]. (www.niddk.nih.gov).

- Sociedad Española de Nefrología (www.senefro.org).

- Arthritis foundation (www.arthritis.org).

- Obesity and the Economics of Prevention Fit not Fat. (www.oecd.org/document/31/0,3746,en_2649_33929_45999775_ 1_1_1_1,00.html).

- Agencia Española de Seguridad Alimentaria y Nutrición.(http://www.aesan.msc.es/AESAN/web/notas_prensa/presentacion_enide.shtml).

WEb resource:

- SENC. Pirámide de alimentación saludable [en línea]. Sociedad Española de Nutrición Comunitaria. 2015. [Consulta: 5 octubre2016]. Disponible en http://www.nutricioncomunitaria.org/es/noticia/pira mide-de-la-alimentacion-saludable-senc-2015

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