Portion size matters!Facts about portion size and mindless eating.

Tsakou Eva, Dietitianwww.mednutrition.gr

Food is fuel

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The key to healthy eating

Variety Moderation (Energy) balance

1 2 3

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VarietyDairy products

FruitsVegetables

Meat and PoultryFish

LegumesOils and Nuts

Starch (Rice, Bread,Cereals, Pasta etc)

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Food combinations

Food combination > vitamin & mineral absorption

Breakfast:protein +starch +

fresh

Snack: starch +

fresh

Lunch: protein +starch +

fresh

Snack: starch +

fresh

Dinner: protein +starch +

fresh

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Mediterranean food pyramid

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ModerationFact: today we eat 2 to 4 times the portion

our parents and ancestors ate.

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Energy Balance

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So why do we gain weight?

Energy balance:Food VS Physical activity

GeneticsPsychology

vsmedNutrition

Food and Behaviour

Increase of size in restaurant and fast food portions (2-3

times, 49-133 extra calories from each

food portion)

Increasedsize of the

serving plate

Bigger portions at home (we eat 2-4 times more

– 200 cal. more/day – 10kg/

year!)

Portiondistortion

How fast do we eat?

25 30Most people are unaware of how much food is be-ing put in front

of them > at least 30% more

calories

don’t read the nutrition facts and portions on

the food labels

valuefor money

foodpackagesNutrition facts (GDA’s):

64,3%

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Portion size

330calories

270calories

+54% 590calories

630calories

388calories

533calories

776calories

250calories

425calories

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Physical Activity

59% in Greecedon’texerciseat all

Reduced hoursof physical activity

at school.

Use ofcars and

motorbikes.Elevator.

Todaywe walk

45km less/w.

1950people in Crete

walked 14 km/d.

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Positive energy balancecan lead to obesity

1.000.000.000worldwide cope with weight management issues.

In Greece...

49% are overweight

42% is the percentage of both obese and overweight

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Health Risks

Some formsof cancer

Respiratoryproblems

Eatingdisorders

Myoskeletalproblems

Cardiovasculardiseases

Diabetes(Type 2)

Hypertension Gastrointestinaldiseases

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WhatTO

do?

Maintain a healthylifestyle.

Eat with moderation and variety.

Choose the portion size that suits you.

Make sure you eat small and frequent meals.

Begin your day with the appropriate breakfast.

Have salad alongwith your lunch

and dinner.

Eat 3-4 fruits daily,for vitaminand fibre.

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WhatTO

do?

Remember: Even if you had a bad day, you can eat more healthy the next day!

Stay active and exercise

for fun!

Stay away from the TV or Pc while eating.

Take your time when consuming

your meal. Be optimistic and never give up.

Use olive oil.

Prefer lean meats, poultry

and fish.

Choose whole grain cereal/pasta/bread.

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Portions: size matters!How much meat should I serve? How much of the starchy foods and vegetables? The medNutrition plate makes serving food a piece of cake!

It is so easy to use that even a 5-year-old can do it: half of the plate is filled with vegetables (green part), 1/4 of the plate is filled with starchy foods (brown part) and the rest 1/4 is filled with protein sources (red part). Don’t forget that the fat content of each meal should fit into the circle in the middle.

One thing is for sure: the medNutrition plate will give your health a “green light”!

Campaign managerIoanna KatsaroliDietitian-Nutritionist, M.Sc.

Scientific supervisionMary Micheli Dietitian-Nutritionist, M.Sc.

English editionMema LampropoulouDietitian-Nutritionist, M.Sc.Markella SymeopoulouDietitian-Nutritionist, M.Sc.

90g = inner side of palm

1/2 cup = bulb

1 slice of bread = mobile phone

1 tablespoon = 2 checkers

85g = PC mouse

45g = 2 batteries

1 cup = fist

200g = can = 200g soap

30g = matchbox www.megethosmeridas.gr

or

Useful tipsCutting down on your portions does not mean that you will be left hungry.All you need to do is follow the simple advice given below:

Serve complex dishes, like lasagna, in 1/2 of the plate.

Refill your plate with salad,

so that ½ of it is always full.

Sweets should take

up to 1/4 of the plate.

Leave your fork on the plate while chewing... it’s not time for your next bite yet!

Take your meal in a peaceful environment, away from the TV or the computer.

Eat seated on the table, not on the couch or standing.

Eat slowly and chew your food well. This

way, you will get the satiety

signals from your body on time.

End your meal once you feel satiated. Feeling satiated means «I don’t need more food», not “continue eating just because I can”.

Drink water along with your meal

and avoid energy-dense drinks.

your platewith olive oil, mayonnaise

soft margarine

S t a r ch : F i l l th i s p a r t o f yourProteins: F

ill th

is part o

f your

plate

with

red meat,

fi sh, c

hicken,

egg,

legumesorcheese

plate wi th p o tat oes or r i ce

and pasta, preferably

wholegrain

this part of your pla

tewith vegetables, raw or cook

ed,l ike: tomato, lettuce,cabbage, carrots, spinach, rocket, b

roccoli

,artichokes, pumkin, onion, peppers, radi

shes, zuc

chini

Vegetables: Fill

Fat:Fill thispart of

Traditional dishes

Meat, fish and poultry

Snacks

Sweets

Fats, oils and nuts

Fruits and vegetables

Dairy food

oil pork steak

burger

squids

piece of pizza

baguette

pie

pastry sweetbread

ice cream fruit jam

souvlaki

lamb ribs

slice of bread

candleinner palm

inner palm

TV control

200g soap

200g soap

bulbcandle

TV control CD

inner palm

mobile TV remote

mobile

CD

bulb

Consume fish and poultry once or twice a week and red meat less than once a week

10g 90g 90g

90g

1 1

1

2 2

2

1

1

4

1

2

1 2

1 1

11

1

1

1

1

1

1

1 1

margarinecandle

10g 1

sesame seed candle

10g 1

mayonnaise

steamed greens

fruit juice

candle

CD CD

10g

145g 190g

½glass

1

1 1

almonds

tangerines

melon

banana plums

seeds

golf ball

bulbs

golf ball

12

2

1

½ 5

10g

1

2

1

1 5

1

walnuts golf ball

2 1

olives

milk

golf ball

6 1Prefer vegetable fats and oils such as olive oil and soft margarines, rather than animal fats, which should be limited (butter, sweets)

Starchy foods

small biscuits

cream crackers

mobile

mobile

1

1

rusks pastitsio

minced meat

meat sauce

legumes

burger

green beans

sesame bread ring

yogurt

breakfast cereals

200g soap

CDand bulb

can and bulb

bulb and PC mouse

can

200g soap ladle

inner palmand bulb

CD

can alkaline batteries

1 1

1

1

1

1

1

1

1

2

2½1

½

1

1 2

1

1

pasta rice

1bowl

½cup ½

½ 2

1

½cup

Consume 2-3 portions of dairy food daily

Limit your sweets to once or twice a week

Have you reached your 5 a day goal of fresh fruits and vegetables?

Ιf your snack needs to be quick and not homemade, be care-ful with its portion.

Choose whole grain cereals, pasta and bread

45g 1

cup240ml.

125ml.

6 2

4 4

1

½

1

1

1

1

1 1

1scoop

1tsp

1

1

3g

1

1

20g

Add the olive oil at the end of cooking and limit it to 1 tablespoon

pasteli

45 Kantaras Avenue, Palouriotissa, Office 101, 1037, Nicosia, Cyprus

www.mednutrition.gr | email: info@mednutrition.gr

How much isone portion?

www.megethosmeridas.com © medNutrition Services Limited 2014, All Rights Reserved.

With the collaboration ofDepartment of Nutrition and Scientific CommunicationS

PO

NS

OR

Quiz!

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1The portion sizethat is served at the restaurantis the same I can eat at home.

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false

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2If you eat at a low-lightrestaurant, you have more chances

to eat more.

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true

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3Eating with companion may lead you to eat and drink more.

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true

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4Eating at bigger plates can lead to overconsumption of food.

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true

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5Which of these servingsis the most satiating?

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the same

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6I can eat as much olive oil I want. After all it is healthy!

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false

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7The portions served at gourmet restaurants are small.

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false

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8The recommended portionfor meat is 90g.

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true

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9How can you burn 250 calories?

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50’ gardening22’ running

50’ swimming90’ walking

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10Nutrition is more important than exercise in order to lose weight.

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false

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11There are foods that can make you lose weight and fat.

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false

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12Can you guess their calories?

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270calories

630calories

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Thank you all!

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