Portion size matters!
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This document discusses portion size and its impact on health. It notes that today's portion sizes, especially at restaurants and in packaged foods, are much larger than in the past. Eating large portions can lead to overconsumption of calories and weight gain over time. The document recommends using the Mediterranean diet plate as a guide for appropriate portion sizes to support health and weight management. It emphasizes filling half the plate with vegetables, one-quarter with starch or grain, and one-quarter with protein.
Portion size matters!
- 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
- 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
- 20. 1The portion size that is served at the restaurant is the same I can eat at home. medNutrition
- 22. If2 you eat at a low-light restaurant, you have more chances to eat more. medNutrition
- 24. 3 Eating with companion may lead you to eat and drink more. medNutrition
- 26. 4 Eating at bigger plates can lead to overconsumption of food. medNutrition
- 28. 5Which of these servings is the most satiating? medNutrition
- 30. 6 I can eat as much olive oil I want. After all it is healthy! medNutrition
- 32. 7 The portions served at gourmet restaurants are small. medNutrition
- 34. 8 The recommended portion for meat is 90g. 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
- 40. 11 There are foods that can make you lose weight and fat. medNutrition
- 42. 12 Can you guess their calories? medNutrition
- 43. 270 calories 630 calories medNutrition
- 44. Thank you all! medNutrition