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To lose weight and reach the ideal weight, the elderly must eat healthy and without exaggeration, eliminating industrialized and processed foods, and giving preference to foods such as:
- Brown bread, brown rice and brown pasta;
- Meat and fish such as skinless chicken, turkey meat, salmon, sea bass, sea bream or fish;
- Preferably less caloric and peeled fruits, such as strawberry, watermelon, kiwi, apple or pear.
- Whole grains, wheat cereals, barley, oats, nuts and seeds;
- Vegetables and vegetables;
- Skimmed milk and lean dairy products like Minas cheese or plain yogurt.
Regular consumption of these foods causes the elderly to lose weight and reach their ideal weight, which is essential to reduce the risk of diseases such as stroke, high blood pressure, type 2 diabetes, heart problems, heart attack, cancer or anemia, for example.
Menu for the elderly to lose weight
An example of a menu for the elderly to lose weight includes:
- Breakfast: 1 glass of skim milk and 1 slice of wholemeal with minas cheese; or 1 glass of natural juice and 2 whole toast with 2 slices of Minas cheese;
- Paste: 1 fruit and 2 cornstarch cookies; or 1 slice of rye bread; or 1 cup of unsweetened tea and 1 fruit;
- Lunch: 100 g of grilled salmon with 300 g of sautéed vegetables and 1 fruit for dessert; or grilled chicken breast with salad and 50 g of rice 1 fruit for dessert;
- Snack: 50 g of wholemeal bread with Minas cheese and 1 natural yogurt; or fruit smoothie;
- Dinner: 250 g of vegetable cream roasted chicken breast with 1/2 eggplant;
- Supper: 1 plain yogurt; or 1 glass of skim milk with 2 cornstarch cookies.
In addition to following the weight loss menu, it is also important to drink at least 1.5 liters of water per day and exercise. Find out what are the best exercises to practice at: The best exercises for seniors.
Other tips to lose weight
Other key tips for the elderly to lose weight include:
- Avoid skipping meals, making 6 meals a day;
- Reduce the salt in your diet to help prevent fluid retention and high blood pressure by replacing it with aromatic herbs. See how to reduce salt consumption;
- Read the food label to know the amount of sugar present, which may have other names such as corn syrup, molasses, rice syrup, cane juice, fructose, sucrose, dextrose or maltose, for example. Read more at: 3 steps to reduce sugar consumption;
- Avoid artificial sweeteners, preferring the Stevia sweetener which is natural;
- Steam cooking: helps to lose weight because it is not necessary to add oil, olive oil or butter to cook. Find out how to steam cook at: 5 good reasons to steam cook.
See also the nutritionist's tips for healthy weight loss:
What the elderly should not eat to lose weight
To lose weight, it is also important that the elderly do not eat foods rich in fat and sugar such as:
- Sweets, cakes, pizza, cookies;
- French fries, stuffed cookies, ice cream;
- Diet or light foods, as well as industrialized and processed foods;
- Fried foods, sausages and snacks;
- Fast-food and artificial sweeteners.
In addition, the elderly should avoid drinking alcohol and soft drinks.
See also: 5 exercises for seniors to do at home.