In order to lose weight and attain the ideal weight, the elderly must eat healthy and without exaggeration, eliminating processed and processed foods and giving preference to foods such as:
- Wholemeal bread, brown rice and wholemeal pasta;
- Meats and fish such as skinless chicken, turkey meat, salmon, sea bass, gilt or fish;
- Preference fruits, less caloric and with peel 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 such as cheese mines or natural yogurt.
Regular consumption of these foods causes the elderly to lose weight and reach their ideal weight, which is key to reducing 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 menu for the elderly slim includes:
- Breakfast: 1 glass of skim milk and 1 slice of integral with cheese mines; or 1 glass of natural juice and 2 whole-grain toast with 2 slices of cheese mines;
- Collation: 1 fruit and 2 crackers type maizena; or 1 slice of rye bread; or 1 cup of tea without sugar and 1 fruit;
- Lunch: 100 g grilled salmon with 300 g sauteed 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 whole wheat bread with cheese minas and 1 natural yogurt; or fruit vitamin;
- Dinner: 250 g vegetable cream roast chicken breast with 1/2 aubergine;
- Supper: 1 natural yoghurt; or 1 glass of skim milk with 2 crackers.
In addition to following the menu to lose weight, it is also important to drink at least 1.5 liters of water a day and exercise. Learn the best exercises to practice in: The best exercises for the elderly.
Other Tips for Getting Lose Weight
Other key tips for the elderly to lose weight include:
- Avoid skipping meals by eating 6 meals a day;
- Reduce salt intake to help prevent fluid retention and high blood pressure by replacing it with herbs. Here's how to reduce salt intake;
- Read the food label for the amount of sugar present, which may have other names like corn syrup, molasses, rice syrup, cane juice, fructose, sucrose, dextrose or maltose, for example. Read more in: 3 steps to decrease sugar consumption;
- Avoid artificial sweeteners, preferring the natural Stevia sweetener;
- Steaming: helps you lose weight because you do not have to add oil, olive oil or butter for cooking. Learn how to steam steak: 5 good reasons for steaming.
See also the tips of the nutritionist to lose weight with health:
What the elderly should not eat to lose weight
To lose weight, it is also important that the elderly do not eat foods high in fat and sugar such as:
- Sweets, cakes, pizza, biscuits;
- Potato chips, stuffed biscuits, ice cream;
- Diet or light foods, as well as processed and processed foods;
- Fritters, sausages and snack foods;
- F ast-food and artificial sweeteners.
In addition, the elderly should avoid drinking alcoholic beverages and soft drinks.
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