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 yourProtei

ns: Fil

l this

part of 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 plat

ewith vegetables, raw or cook

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

roccoli

,artichokes, pumkin, onion, peppers, radis

hes, 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

LF:EEƹ²LAƹ squids

piece of pizza

baguette

LIBG:<AƹIB>

PABM>ƹ<K>:Fƹpie

pastry <AH<HE:M> sweetbread

ice cream fruit jam

souvlaki IHM:MHƹ<ABILƹ

;>>?ƹ²E>Mƹ

²LAƹ²E>Mƹ

lamb ribs

²LAƹ

slice of bread

K><A:N=ƹcandle

inner palm

inner palm

AB@AEB@AM>KL AB@AEB@AM>KL

A:G=D>K<AB>?L

TV control

200g soap

F:M<A;HQ

200g soap F:M<A;HQ F:M<A;HQ

bulb K><A:N=ƹcandle

TV control CD

inner palm

mobile IAHG>

FH;BE>ƹIAHG>

TV remote

mobile IAHG>

CD

²LM 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

margarine K><A:N=ƹcandle

10g 1

sesame seed I:LM>ƹ�M:ABGB�ƹ

K><A:N=ƹcandle

10g 1

mayonnaise

K:PƹO>@>M:;E>LƹFBQ steamed greens

fruit juice

K><A:N=ƹcandle

CD CD

10g

145g 190g

½glass

1

1 1

almonds

tangerines

melon

banana plums

LNG³HP>Kƹseeds

golf ball

bulbs

A:G=D>K<AB>?

AB@AEB@AM>K <A><D>KL

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 IAHG>

mobile IAHG>

1

1

rusks pastitsio

I:LM:ƹPBMAƹminced meat

HKSHƹPBMAƹK>=ƹmeat sauce

;:D>=ƹ<AB<D>GƹPBMAƹIHM:MH

LMN±>=ƹO>@@>M:;E>Lƹ�I>II>KL�

legumes

KB<>ƹPBMAƹburger

green beans

sesame bread ring

yogurt <A>>L>

breakfast cereals

A:G=D>K<AB>? 200g soap

CDand bulb

can and bulb

bulb and PC mouse

can

200g soap ladle

inner palmand bulb

CD

can alkaline batteries

²LM

1 1

1

1

1

1

1

1

1

2

2½1

½

1

1 2

1

1

IBM:ƹ�IH<D>M�

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 F:M<A;HQ

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