What the elderly should eat to lose weight

To lose weight and reach the ideal weight, the elderly should eat healthy and without exaggeration, eliminating industrialized and processed foods, and giving preference to foods such as:

Wholemeal bread, brown rice and wholegrain pasta; Meats and fish such as skinless chicken, turkey meat, salmon, sea bass, sea bass or fish; Preferably less caloric and shelled fruits, such as strawberries, watermelons, kiwi, apples or pears. 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; Collation: 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 menu to lose weight, 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 dietary salt to help prevent fluid retention and high blood pressure, 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 that is natural; Steam cooking: helps you lose weight because there is no need 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; F -food and artificial sweeteners.

In addition, the elderly should avoid drinking alcohol and soft drinks.