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
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