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VA St. Louis Health Care System

Quick Tips

Page header for MOVE! Quick Tips page
Page title Quick Tips MOVE! program

“The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.” - Thomas Edison


MOVE! Handouts

The National MOVE! website offers over a 100 easy to read handouts on topics such as: Nutrition, Physical Activity, and Behavior Change. Click here to view handouts.


PHYSICAL ACTIVITIES RECOMMENDATIONS FOR WEIGHT LOSS
 
  1. Aerobic activities: longer duration is better than harder intensity
  2. Strength activities: 2-3 times per week, examples:
    • Own body weight for resistance (sit-ups, push-ups)
    • Elastic bands, dumbbells, or household objects (water bottles)
    • Specialized machines at gym or fitness club
  3. Flexibility activities: end aerobic and strenght activities with 10-20 minutes of gentle stretching


RECIPE
PIZZA MEAT LOAF

Prep: 15 minutes
Conventional Cooking Time: 20 minutes
Microwave Cooking Time: 8 minutes
Servings: 4 Servings, about 1/4 loaf each

INGREDIENTS

1 pound Ground turkey
3/4 cup Spaghetti sauce
1/4 cup Mozzarella cheese, part-skim
1/2 cup Green peppers, chopped
1/4 cup Onion, minced

Lightly grease 9-inch pie plate with vegetable oil. Pat turkey into pie plate.

CONVENTIONAL METHOD

Place turkey in 350˚ F oven; bake until turkey no longer remains pink, about 17 to 20 minutes.

MICROWAVE METHOD

  1. Cover turkey with waxed paper.
  2. Cook on high; rotate plate 1/4 turn after 3 minutes.
  3. Cook until turkey no longer remains pink, about 5 more minutes. Drain.

TO COMPLETE COOKING

  1. Top baked turkey with spaghetti sauce, cheese, and vegetables.
  2. Return turkey to either the conventional oven or the microwave oven and heat until cheese is melted, about 1 to 2 minutes.

Per serving: 255 calories; 14g fat; 4g saturated fat; 88mg cholesterol; 375mg sodium

For more recipes visit *Center for Nutrition Policy and Promotion

*This link will take you outside the Department of Veterans Affairs Website. VA does not endorse and is not responsible for the content of the linked websites. The link will open in a new window.

Choose My Plate Program

  • FRUITS: any fruit or 100% fruit juice counts as part of the Fruit Group
  • GRAINS: any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product
  • PROTEIN: foods made from meat, poultry, seafood, beans & peas, eggs, processed soy products, nuts and seeds
  • VEGETABLES: vegetables or 100% vegetable juice counts as a member of the Vegetable Group
  • DAIRY: all fluid milk products and many foods made from milk are considered part of this food group

Click on the Choose My Plate picture below to go to the USDA's web site.

The Choose My Plate Logo from the USDA


KEEPING A FOOD DIARY CAN DOUBLE ONE'S WEIGHT LOSS

Keeping a record of your daily food intake will help you stay on track when trying to lose or maintain a healthy weight.

Click HERE to download MOVE!'s Food Journal template


FOOD LABEL QUIZ

Picture of an appleA low fat serving of food has?

  1. 10 grams of fat or less
  2. 5 grams of fat or less
  3. 3 grams of fat or less
  4. no saturated fat

Picture of an appleThe nutrition facts given on a food label are based on the serving size.

  1. True
  2. False

Picture of an appleFat has more calories per gram than either carbohydrates or protein. HINT: Check out the bottom of the Nutrition Facts Label.

  1. True
  2. False

Picture of an appleThe percent Daily Value (%DV) is based on a 2,000 Calorie diet.

  1. True
  2. False

Picture of an appleThe Nutrition Facts Label states whether a food is a healthy choice or not.

  1. True
  2. False

Click here for answers to the Quiz