YOUR PERSONALISED mydna DIET REPORT

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1 Diet Report RRP $99 What is included in a mydna Personalised Diet Report? The report will identify your results for seven key genes which have influence on; weight and appetite, fat storage, your risk of elevated triglycerides and your ability to breakdown fat. The report includes advice for the most appropriate diet, based on your genetic results. This recommended diet is based on scientific evidence matched to your genetic type. The report provides a food guide, your recommended nutritional breakdown and portion sizes based on your genetic profile. What the report does not provide? The report will not provide any silver bullet solution to weight management, but will provide insights to help you make more informed decisions based on your genes. Lifestyle and environmental factors also play an important role in weight management. The report does not provide specific dietary recommendations for coeliacs, diabetics, pregnant/breastfeeding women or people with any other health conditions. We encourage our customers to take the report to an accredited dietitian for such advice. YOUR PERSONALISED mydna DIET REPORT DNA analysis is a growing field of science. New evidence comes to light every day about the meaning of specific genetic results and how they can help guide our lifestyle choices. Now, a new frontier of genetic testing can tell you how to eat the right way for your DNA. Each person s DNA is different, so a diet that works for one person may not work for you. A trial-and-error approach to dieting can waste so much time. You might have to try several diets before you find one that works. And it can be extremely frustrating if you follow a strict diet, lose weight and then put it straight back on as soon as the diet s over. A mydna Diet Report can help you to find the right diet for you, for the long term.

2 7 GENES CAN HELP DETERMINE YOUR WEIGHT AND OVERALL HEALTH FACTORS WEIGHT, APPETITE & OBESITY The FTO gene is linked to body size, body fat storage and obesity. FAT STORAGE The PPARG gene facilitates the fat storage process after consuming excess calories, saving for future energy needs. BODY SIZE AND WEIGHT REGAIN The MTIF3 gene has been linked to increased body size, which is measured as Body Mass Index (BMI) and also to the regaining of weight after dieting. FATTY ACIDS PROCESSING The FADS1 gene is specifically involved in the processing and production of unsaturated omega-3 and omega-6 fatty acid types. TRIGLYCERIDE LEVELS The APOA5 gene contributes to the regulation of triglyceride levels in the blood. FAT BURNING The ADIPOQ gene is involved in fat burning and helps to control energy levels. CHOLESTEROL AND TRIGLYCERIDE LEVELS The LIPC gene is involved in the way your body processes and breaks down dietary fats.

3 B YOUR DIET RECOMMENDATIONS Higher protein diet VEGETABLES Low starch vegetables (75g): 1 cup green leafy or raw salad vegetables 1 medium size lebanese cucumber or tomato ½ cup cooked green or orange vegetables (broccoli, spinach, carrot) Starchy vegetables (75g): ½ cup cooked dried or canned beans, peas or lentils ½ cup cooked sweet corn, green peas, parsnip, pumpkin or turnip ½ medium potato or sweet potato Low starch vegetables serve = ~ 100kj Starchy vegetables serve = ~ 350kj FRUIT 5 RECOMMENEDED SERVINGS 2 RECOMMENEDED SERVINGS DAIRY AND DAIRY ALTERNATIVES 1 cup cow/goat/rice/soy/almond milk (250ml) 2 slices cheese (40g) ¾ cup yoghurt (200g) ½ cup ricotta or cottage cheese (120g) Dairy/ dairy alternatives serve = ~ kj 1 medium apple, banana, orange or pear (150g) 2 small apricots, mandarins, kiwi fruits or plums 1 cup diced or canned fruit (no added sugar) 4 dried apricots or 1 ½ tbs sultanas 1 cup berries Fruit serve = ~ 350kj MEAT AND MEAT ALTERNATIVES 3 RECOMMENEDED SERVINGS 65g cooked red meat (beef, pork, lamb or kangaroo) (100g raw) ½ cup cooked lean mince /2 small chops /2 slices roast meat 80g cooked poultry (100g raw) 100g cooked fish (115g raw) a small can tuna, salmon, sardines, mackerel 4 large prawns 1 cup canned or cooked legumes (lentils, chickpeas, beans) (150g) tofu (170g) 2 large eggs nuts or seeds (30g) Meat/ meat alternatives serve = ~ kJ GRAINS 6 RECOMMENEDED SERVINGS 1 slice bread or ½ medium bread roll (40g) ½ wrap (40g) 3 crisp breads (35g) 1/2 cup cooked porridge/rice/ pasta/noodles (~40g raw) 2/3 cup breakfast cereal flakes (30g) 1/3 cup natural muesli (30g) 2 breakfast wheat biscuits Grains serve = ~ 500kj HEALTHY FATS 2 RECOMMENEDED SERVINGS 1 ts oil (5g) 1 ts butter (5g) 1 ts vegetable spread (5g) 7 seconds oil spray 1 tbs avocado (20g) SAMPLE 2.5 RECOMMENEDED SERVINGS Fat serve = ~ 200kj

4 B YOUR DIET RECOMMENDATIONS Higher protein diet BREAKFAST 1 serve of protein 2 serving of carbohydrate 1 serving of dairy 1 serving of fruit LUNCH 1 serve of protein 2 serve of carbohydrate 3 servings of low starch vegetables 1/2 serving of dairy 1 serve healthy oil AFTERNOON TEA 1 serving of fruit 1 serving of dairy DINNER 1 serve of protein 2 serve of carbohydrate 3 servings of low starch vegetables 1 serve healthy oil 1. Salmon on toast smoked salmon (100g) + 2 slices sourdough rye (80g) + cream cheese extra light (25g) + 1 medium size raw sliced tomato + rocket leaves KJ 2100kj 2. Porridge ½ cup plain raw rolled oats (45g) cooked in 1 cup high protein skim milk (250ml) + 1 tbs chia seeds grounded (15g) + 1 graded apple (150g) + cinnamon sprinkle KJ 2300kj 3. Muesli and yogurt ½ cup untoasted muesli without dried fruit (60g) + high protein low fat plain yogurt (200g) + 1 cup blueberries (150g) + 1tbs of grounded flax seeds (15mg) KJ 2300kj 1. Tuna salad 1 can tuna in spring water + 3 cups mixed salad (e.g. lettuce, tomato, cucumber) + 1 cup cooked quinoa (190g) + low fat feta cheese (20g) + 1 ts olive oil KJ 2400kj PROTEIN 25g 2. Chicken wrap grilled chicken breast (80g) + 1 rye wrap (80g) + low fat yogurt plain (100g) + 3 cups mixed salad (e.g. lettuce, cabbage, capsicum) KJ 2000kj PROTEIN 25g PROTEIN 30g PROTEIN 35g PROTEIN 35g High protein low fat plain yogurt (200g) + 1 banana (150g) PROTEIN 20g 1. Beef stirfry lean /fat trimmed beef (65g) + 1 cup vegetables cooked (e.g. broccoli, cauliflower, onion) + 1 cup brown rice cooked (160g) + 1 ts olive oil / 1 tbs soy sauce PROTEIN 30g 2. Fish and vegetables blue grenadier grilled (100g) + 1 cups vegetables steamed (e.g. carrot, asparagus, broccoli) + 1 medium size baked sweet potato with skin on (150g) + 1 ts olive oil PROTEIN 25g FAT 12g FAT 9g FAT 15g FAT 12g FAT 4g FAT 0.2g FAT 10g FAT 8g CARBS 50g CARBS 65g CARBS 55g CARBS 55g CARBS 60g CARBS 30g CARBS 60g CARBS 40g FIBRE 8g FIBRE 15g FIBRE 15g FIBRE 15g FIBRE 12g FIBRE 3g FIBRE 13g FIBRE 15g OMEGA 3 2.2g OMEGA 3 1.9g* OMEGA 3 2.3g* OMEGA 3 1.5g OMEGA g SAMPLE KJ 1000kj KJ 2000kj KJ 2000kj OMEGA g OMEGA 3 1g

5 Jane Doe

6 INTRODUCTION TO YOUR REPORT ABOUT THIS REPORT What is the purpose of this report? What is included in your report? What are the limitations of this report?

7 THE SCIENCE BEHIND THIS REPORT From your cheek sample to your report: a journey through science and evidence What is genetics and genetic testing So, how can your genes and your weight be related? NOW ENJOY YOUR PERSONALISED DIET REPORT! Things to consider

8 A GENETIC SUMMARY WEIGHT MANAGEMENT FTO GENE MTIF3 GENE PPARG GENE ADIPOQ GENE LIPID PROFILE * APOA5 GENE LIPC GENE FADS1 GENE

9 B DIET RECOMMENDATIONS

10 C YOUR GENETIC FINDINGS WEIGHT, APPETITE & OBESITY FTO About the gene

11 C YOUR GENETIC FINDINGS BODY SIZE AND WEIGHT REGAIN - MTIF3 About the gene

12 C YOUR GENETIC FINDINGS FAT STORAGE - PPARG About the gene

13 C YOUR GENETIC FINDINGS FAT BURNING - ADIPOQ About the gene

14 C YOUR GENETIC FINDINGS TRIGLYCERIDE LEVELS - APOA5 About the gene

15 C YOUR GENETIC FINDINGS CHOLESTEROL AND TRIGLYCERIDE LEVELS - LIPC About the gene

16 C YOUR GENETIC FINDINGS FATTY ACIDS PROCESSING - FADS1 About the gene

17 YOUR HEALTHCARE PROFESSIONAL REPORT UNDERSTANDING THE HEALTHCARE PROFESSIONAL REPORT EVIDENCE RATING SYSTEM

18 YOUR HEALTHCARE PROFESSIONAL REPORT FTO GENE rs and rs evidence rating for risk evidence rating for diet References

19 YOUR HEALTHCARE PROFESSIONAL REPORT MTIF3 gene rs and rs evidence rating for risk evidence rating for diet References

20 YOUR HEALTHCARE PROFESSIONAL REPORT PPARG gene rs evidence rating for risk evidence rating for diet References

21 YOUR HEALTHCARE PROFESSIONAL REPORT ADIPOQ gene rs evidence rating for risk evidence rating for diet References 1. Lu JF, Zhou Y, Huang GH, Jiang HX, Hu BL, Qin SY. Association of ADIPOQ polymorphisms with obesity risk: a meta-analysis. Hum Immunol 2014; 75(10): Gao M, Ding D, Huang J, Qu Y, Wang Y, Huang Q. Association of genetic variants in the adiponectin gene with metabolic syndrome: a case-control study and a systematic meta-analysis in the Chinese population. PLoS One 2013; 8(4): e Hara K, Boutin P, Mori Y, et al. Genetic variation in the gene encoding adiponectin is associated with an increased risk of type 2 diabetes in the Japanese population. Diabetes 2002; 51(2): Shin MJ, Jang Y, Koh SJ, et al. The association of SNP276G>T at adiponectin gene with circulating adiponectin and insulin resistance in response to mild weight loss. Int J Obes (Lond) 2006; 30(12): Reis CE, Bressan J, Alfenas RC. Effect of the diet components on adiponectin levels. Nutr Hosp 2010; 25(6): Yu N, Ruan Y, Gao X, Sun J. Systematic Review and Meta-Analysis of Randomized, Controlled Trials on the Effect of Exercise on Serum Leptin and Adiponectin in Overweight and Obese Individuals. Horm Metab Res 2017; 49(3): Mente A, Razak F, Blankenberg S, et al. Ethnic variation in adiponectin and leptin levels and their association with adiposity and insulin resistance. Diabetes Care 2010; 33(7): Cheung CY, Hui EY, Cheung BM, et al. Adiponectin gene variants and the risk of coronary heart disease: a 16-year longitudinal study. Eur J Endocrinol 2014; 171(1):

22 YOUR HEALTHCARE PROFESSIONAL REPORT APOA5 gene rs evidence rating for risk evidence rating for diet References 4.

23 YOUR HEALTHCARE PROFESSIONAL REPORT LIPC GENE rs evidence rating for risk evidence rating for diet References

24 YOUR HEALTHCARE PROFESSIONAL REPORT FADS1 GENE rs evidence rating for risk evidence rating for diet References

25 YOUR HEALTHCARE PROFESSIONAL REPORT GENETIC RESULT SUMMARY GENE GENOTYPE PREDICTED FUNCTION FTO MTIF3 PPARG ADIPOQ APOA5 LIPC FADS1

26 REPORT PREPARED BY: MYDNA CLINICAL SUPPORT