Non-Starchy Vegetables & Fruits
Fill ½ of your plate with non-starchy vegetables and fruit. Vegetables and fruits are full of nutrients and may help to promote good health. Choose red, orange, and dark-green vegetables for added benefits.
Grains & Starchy Vegetables
Limit ¼ of your plate for whole grains and/or starchy vegetables.
Aim to eat at least half of all grains as whole grains (3 oz. or more daily).
Drink more water
Include 8–12 cups of water per day. Drink before and with meals. Don’t wait for thirst—Sip throughout the day.
Dairy Foods
Include fat-free (skim) or low-fat (1%) milk and milk products such as yogurt, cheese, and fortified soy beverages for lactose intolerance.
Protein Foods
Limit ¼ of your plate for lean protein choices (a 2–3 ounce cooked portion). Choose protein foods, such as lean beef, pork, venison, chicken, turkey, or eggs as well as seafood, beans, peas, nuts, and tofu.
Healthy Breakfast Examples
Start your day with a healthy breakfast
Breakfast gives you energy to start your day. A healthy breakfast is important for everyone. Include a lean protein, a bread or grain product, and a fruit.
Fill ⅓ (or less) of your 9” plate with dairy products, meats, or other protein sources.
Fill ⅔ (or more) with vegetables, fruits, whole grains, or beans.
Healthy Lunch Examples
Healthy Dinner Examples
How do I lose weight?
- Eat and drink fewer calories
- Be more physically active
- For best results, do both
• Find your current weight in the left column of the chart. Your daily target calorie goal for that weight range is listed in the right column. These calorie goals are designed to help you lose about ½–2 pounds per week.
• Limit your calories to the lower end of the range. If you find this is too low, you may increase your daily calorie goal to the higher end of the range.
• Track your food and beverage intake. You may use one of the online services, try the MOVE! Coach app, or buy a simple calorie counter book so you can accurately log your calories in your food diary on a daily basis. For more information on using the MOVE! Coach app visit: http://www.move.va.gov/moveCoachIntro.asp
• When you make it to the next weight range (for instance, you start off at 280 pounds, and you drop down to 245 pounds with a goal of getting down to 215 pounds), you will need to reduce your daily calories to that lower level.
• If you weigh over 350 pounds or you have any concerns, ask for a consultation with the MOVE!® team dietitian to help set your daily calorie goal.
• Use your MOVE!® placemat to guide you with healthy food choices.
• Finally, review your Food and Activity Diary. Look for days when goals were not met. Think about what got in the way. Consider ways to manage those things that got in the way.
Be more physically active to lose weight
• You can protect your health with physical activity. Avoid being inactive, and remember, some activity is better than no activity.
• Research shows that 150 minutes, (2.5 hours) per week of moderate intensity physical activity, or 75 minutes of vigorousintensity activity can lead to important health benefits.
• To manage weight, work up to 300 minutes 95 hours) of moderateintensity activity, or 150 minutes of vigorous activity per week.
• Remember to start slow, and gradually build up. Consider activity such as walking, jogging, swimming, aerobics, biking, gardening, or anything else that increases your heart rate.
• Do at least 2 non-consecutive days of strength training. Working all major muscle groups (legs, hips, back, chest, abdominals, shoulders, and arms) using free weights,
machines, resistance bands, or body weight exercises.
• Finally, take care of your body by stretching after all physical activity!
