Useful tips
Protein plates: Fil fish w l
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English edition Mema Lampropoulou Dietitian-Nutritionist, M.Sc. Markella Symeopoulou Dietitian-Nutritionist, M.Sc.
Fat: Fil l this part of withyour plate , oft olive oiilne maymoannrgaaisre
Sweets should take up to 1/4 of the plate.
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1 slice of bread = mobile phone 1 tablespoon = 2 checkers 85g = PC mouse 45g = 2 batteries
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1/2 cup = bulb
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90g = inner side of palm
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ad, Refill your plate with sal l. ful s ay alw is it of ½ so that
Leave your fork on the plate while chewing... it’s no t 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.
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Scientific supervision Mary Micheli Dietitian-Nutritionist, M.Sc.
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Campaign manager Ioanna Katsaroli Dietitian-Nutritionist, M.Sc.
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Serve complex dishes, like lasagna, in 1/2 of the plate.
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One thing is for sure: the medNutrition plate will give your health a “green light”!
Starc h: F p l at e ill an d p w i t h p t h as t o t a
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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.
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How much meat should I serve? How much of the starchy foods and vegetables? The medNutrition plate makes serving food a piece of cake!
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r u o y f o , t a t e r ad m , p is re n, egg
Portions: size matters!
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:
ur food well. This Eat slowly and chew yo iety way, you will get the sat time. on dy bo signals from your
End your meal once you feel satiated. Feeling satiated means «I don’t need more food», not “continue eating just because I can”.
l Drink water along with your mea ks. drin se den rgyand avoid ene
1 cup = fist 200g = can = 200g soap 30g = matchbox
www.megethosmeridas.gr
Starchy foods 1
1
Traditional dishes
Choose whole grain cereals, pasta and bread 1
6
1
2
1
1
2½
½ slice of bread
mobile
small biscuits
1
½
mobile
1
1
2
rusks
pastitsio
200g soap
1
bowl
green beans
200g soap
1
legumes
ladle
1
2 1
1 CD
cream crackers
1
½
cup
mobile
1
½
cup
breakfast cereals
CD and bulb 1
minced meat
1
½
1
1 pasta
rice
bulb
sesame bread ring
CD
meat sauce
10g
1
oil
10g
12
1
mayonnaise
candle
10g
Prefer vegetable fatsve and oils such as oli es, oil and soft margarinfats, rather than animal ited which should be lim (butter, sweets)
1
walnuts
6
1
golf ball
2
banana
1
olives
4
½
125 ml.
melon
145g
fruit juice
190g
1
2
½
5
1
baguette
1
Have you reached your 5 a day goal of fresh fruits and vegetables?
1
g
2
2
and Consume fishor twice a ce on y poultr eat less week and redwm k than once a ee
1
souvlaki
CD
TV control
2
1
1
20g
1
Ιf your snack needs to be quick and not homemade, be careful with its portion.
piece of pizza
alkaline batteries
1
ice cream
1
1
1
scoop
1
tsp
bulb
1
1
fruit jam
1
candle
2
1
cup
How much is
240 pastry
milk
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www.megethosm
4
1
1
sweetbread
200g soap
2
Limit your sweets to once or twice a week pasteli
SPONSOR
can
4
pie
ml.
yogurt
TV remote
Sweets Consume 2-3 portions of dairy food daily
45
1
TV control
1
CD
Dairy food
1
mobile
200g soap
1
steamed greens
1
squids
1 CD
1
lamb ribs
1
inner palm
golf ball
plums
bulbs
glass
inner palm
90g
1
3g
1
Snacks 5
2
tangerines
1
inner palm and bulb
inner palm
burger
1
golf ball
seeds
1
burger
90g
1
candle
Fruits and vegetables ½
1
can and bulb
pork steak
sesame seed
golf ball
1
90g
1
2
1
almonds
candle
10g
1
margarine
candle
Add the olive oil at d the end of cooking an limit it to 1 tablespoon
Meat, fish and poultry
Fats, oils and nuts 10g
bulb and PC mouse
can
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