Μore about nutrition in www.mednutrition.gr Facts about portion size and mindless eating

1. Portion size matters!
Facts about portion size and mindless eating.
Tsakou Eva, Dietitian
www.mednutrition.gr

2. Food is fuel
medNutrition

3. The key to healthy eating
1 2 3
Variety Moderation (Energy) balance
medNutrition

4. Variety
Dairy products
Fruits
Vegetables
Meat and Poultry
Fish
Legumes
Oils and Nuts
Starch (Rice, Bread,
Cereals, Pasta etc)
medNutrition

5. Food combinations
Breakfast:
protein +
starch +
fresh
Snack:
starch +
fresh
Lunch:
protein +
starch +
fresh
Snack:
starch +
fresh
Dinner:
protein +
starch +
fresh
Food combination > vitamin & mineral absorption
medNutrition

6. Mediterranean food pyramid
medNutrition

7. Moderation
Fact: today we eat 2 to 4 times the portion
our parents and ancestors ate.
medNutrition

8. Energy Balance
medNutrition

9. So why do we gain weight?
Energy balance:
Food VS Physical activity
Genetics
Psychology
vs
medNutrition

10. Food and Behaviour
Increase of size in
restaurant and fast
food portions (2-3
times, 49-133 extra
calories from each
food portion)
Increased
size of the
serving plate
Bigger portions
at home (we eat
2-4 times more
– 200 cal. more/
day – 10kg/
year!)
Portion
distortion
How
fast do
we eat?
25 30
Most 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
value
for money
food
Nutrition facts (GDA’s): packages
64,3%
medNutrition

11. Portion size
330 calories 270 calories +54% 590 calories 630 calories
388 calories 533 calories 776 calories 250 calories 425 calories
medNutrition

12. Physical Activity
59%
in Greece
don’t
exercise
at all
Reduced hours
of physical activity
at school.
Use of
cars and
motorbikes.
Today
we walk
45km less/w.
Elevator.
1950
people in Crete
walked 14 km/d.
medNutrition

13. Positive energy balance
can lead to obesity
1.000.000.000
worldwide cope with weight management issues.
In Greece...
49%
are overweight
42% is the
percentage of
both obese and
overweight
medNutrition

14. Health Risks
Some forms
of cancer
Respiratory
problems
Eating
disorders
Myoskeletal
problems
Cardiovascular
diseases
Diabetes
(Type 2)
Hypertension Gastrointestinal
diseases
medNutrition

15. What
TO do?
Maintain a
healthy
lifestyle.
Eat with
moderation
and variety.
Choose the portion size
that suits you.
Eat 3-4 fruits daily,
for vitamin
and fibre.
Make sure you eat small
and frequent meals.
Have salad along
with your lunch
and dinner.
Begin your day with the
appropriate breakfast.
medNutrition

16. What
TO 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.
Choose whole
grain cereal/
pasta/bread.
Prefer lean
meats, poultry
and fish.
Take your time
when consuming
your meal. Be optimistic and
never give up.
Use olive oil.
medNutrition

17. 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 manager
Ioanna Katsaroli
Dietitian-Nutritionist, M.Sc.
Scientific supervision
Mary Micheli
Dietitian-Nutritionist, M.Sc.
English edition
Mema Lampropoulou
Dietitian-Nutritionist, M.Sc.
Markella Symeopoulou
Dietitian-Nutritionist, M.Sc.
S t a r p l c a h t : e F w i i l t h l p t o h t i at s p o a e r s t or o f r y ice
o u r
an d pasta, preferably
whole grain
Fat:
Fill this
part of
or
Useful tips
Cutting 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.
Sweets should take
up to 1/4 of the plate.
Refill your plate with salad,
so that ½ of it is always full.
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.
Proteins: Fill this part of your
plate with red meat,
fi sh, chicken, egg,
or cheese
l e gu m e s
Vegetables: Fill
90g = inner side of palm
End your meal once you feel satiated.
1/2 cup = bulb
Feeling satiated means «I don’t need
more food», not “continue eating
just because I can”.
1 slice of bread = mobile phone
1 tablespoon = 2 checkers
Drink water along with your meal
and avoid energy-dense drinks.
85g = PC mouse
45g = 2 batteries
1 cup = fist
200g = can = 200g soap
30g = matchbox www.megethosmeridas.gr
your plate
with olive oil,
mayonnaise
soft margarine
this part of your plate
with vegetables, raw or cooked,
like: tomato, lettuce,
cabbage, carrots, spinach, rocket , broccoli,
artichokes, pumk in, oni on, peppers, radishes, zucchini

18. Traditional dishes
green beans
1 2½
½
200g soap ladle
1 1
Meat, fish and poultry
1
6 2
½ 2
IBM:ƹIHDM
oil pork steak
Snacks
Sweets
Fats, oils and nuts
KA:N=ƹ
candle
1
almonds
6 1 Prefer vegetable fats
and oils such as olive
oil and soft margarines,
rather than animal fats,
which should be limited
(butter, sweets)
Fruits and vegetables
2 1
½ 5
1 5
AB@AEB@AMK ADKL
banana plums
Dairy food
burger
;?ƹ²EMƹ
²LAƹ²EMƹ
LF:EEƹ²LAƹ squids
3g
lamb ribs
²LAƹ
inner
palm
mobile
IAHG
FH;BEƹIAHG
TV remote
1
TV control CD
1
souvlaki IHM:MHƹABILƹ
piece of
pizza
baguette
LIBG:AƹIB
PABMƹK:Fƹ
pie
1
tsp
1 1
bulb KA:N=ƹ
1
scoop
ice cream fruit jam
pastry AHHE:M sweetbread
slice of
bread
KA:N=ƹ
candle
inner
palm
inner
palm
AB@AEB@AMKL AB@AEB@AMKL
A:G=DKAB?L
TV control
200g soap
F:MA;HQ
candle
200g soap F:MA;HQ F:MA;HQ
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
1
1
1
1
1
1 1
margarine KA:N=ƹ
candle
10g 1
sesame seed
I:LMƹM:ABGBƹ
KA:N=ƹ
candle
10g 1
mayonnaise
tangerines
½
glass
fruit juice
K:PƹO@M:;ELƹFBQ steamed greens
CD CD
10g
145g 190g
1 1
melon
LNG³HPKƹ
seeds
golf ball
bulbs
A:G=DKAB?
golf ball
12
2
1
10g
1
2
1
1
walnuts golf ball
olives
milk
golf ball
Starchy foods
small biscuits
cream crackers
mobile
IAHG
mobile
IAHG
1
1
rusks pastitsio
I:LM:ƹPBMAƹ
minced meat
HKSHƹPBMAƹK=ƹ
meat sauce
;:D=ƹABDGƹ
PBMAƹIHM:MH
LMN±=ƹO@@M:;ELƹ
IIIKL
legumes
KBƹPBMAƹ
burger
sesame bread
ring
yogurt AL
breakfast
cereals
A:G=DKAB? 200g soap
CD
and bulb
can and bulb
bulb and PC
mouse
can
inner palm
and bulb
CD
can alkaline
batteries
²LM
1
1
1
1
1
1
1
2
1
1 2
1
1
pasta rice
1
bowl
½
½
cup cup
½
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, care-ful
be with its portion.
Choose whole grain cereals,
pasta and bread
45
g 1
cup
240
ml.
125
ml.
4 4
1
½
1
1
1
1
1 1
1
1
1
20g
Add the olive oil at
the end of cooking and
limit it to 1 tablespoon
pasteli F:MA;HQ
45 Kantaras Avenue, Palouriotissa, Office 101, 1037, Nicosia, Cyprus
www.mednutrition.gr | email: info@mednutrition.gr
How much is
one portion?
With the collaboration of
Department of Nutrition
eri das.com and Scientific Communication
www.megethosm © medNutrition Services Limited 2014, All Rights Reserved.
SPONSOR

19. Quiz!
medNutrition

20. 1The portion size
that is served at the restaurant
is the same I can eat at home.
medNutrition

21. false
medNutrition

22. If2 you eat at a low-light
restaurant, you have more chances
to eat more.
medNutrition

23. true
medNutrition

24. 3 Eating with companion may lead
you to eat and drink more.
medNutrition

25. true
medNutrition

26. 4 Eating at bigger plates can lead to
overconsumption of food.
medNutrition

27. true
medNutrition

28. 5Which of these servings
is the most satiating?
medNutrition

29. the same
medNutrition

30. 6 I can eat as much olive oil I want.
After all it is healthy!
medNutrition

31. false
medNutrition

32. 7 The portions served at gourmet
restaurants are small.
medNutrition

33. false
medNutrition

34. 8 The recommended portion
for meat is 90g.
medNutrition

35. true
medNutrition

36. 9 How can you burn 250 calories?
medNutrition

37. 50’ gardening
22’ running
50’ swimming
90’ walking
medNutrition

38. 10 Nutrition is more important than
exercise in order to lose weight.
medNutrition

39. false
medNutrition

40. 11 There are foods that can make you
lose weight and fat.
medNutrition

41. false
medNutrition

42. 12 Can you guess their calories?
medNutrition

43. 270 calories 630 calories
medNutrition

44. Thank you all!
medNutrition