What the elderly should eat to lose weight

To lose weight and achieve ideal weight, the elderly should eat healthily and without exaggeration, eliminating diet industrialized and processed foods, and giving preference to food as:

• Whole wheat bread, brown rice and whole-wheat pasta;
• Meat and fish such as skinless chicken, turkey meat, salmon, sea bass, gold or fish;
• Fruits preferably less caloric and bark like strawberry, watermelon, kiwi, apple or pear.
• Whole grains, wheat grains, barley, oats, nuts and seeds;
• Fruits and vegetables;
• Skim milk and low-fat dairy products such as cheese or yogurt mines.

Regular consumption of these foods makes the elderly stay lean and reach your ideal weight, which is key to reducing the risk of diseases such as stroke, hypertension, type 2 diabetes, heart problems, heart attack, cancer or anemia, for example.

Menu for the elderly lose weight

A menu of example for the elderly lose weight includes:

• Breakfast:  1 cup of skim milk and 1 slice of whole cheese mines; or one natural juice and 2 whole toast with 2 slices of white cheese;
• Collation: 1 fruit and 2 crackers type cornstarch; or 1 slice of rye bread; or 1 cup of tea without sugar and 1 fruit;
• Lunch:  100g grilled salmon with 300g 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 grams of whole grain bread with white cheese and plain yogurt 1; fruit or vitamin;
• Dinner:  250 g of cream roasted chicken breast with vegetables 1/2 eggplant; 
• Supper:  1 plain yogurt; or 1 cup of skim milk with cornstarch 2 crackers.

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 physical exercise. Find out what the best exercises to practice on: The best exercises for seniors .

Other tips for getting slim

Other key tips for the elderly lose weight include:

• Avoid skipping meals, making six meals a day;
• Reduce the power of salt to help prevent fluid retention and high blood pressure, replacing it with herbs. See how to lower your salt intake ;
• Read food label to know the amount of sugar present, which might have other names such as corn syrup, molasses, brown rice syrup, sugar cane juice, fructose, sucrose, dextrose or maltose, for example. Read more at: 3 steps to reduce the consumption of sugar ;
• Avoid artificial sweeteners, preferring the Stevia sweetener is natural;
• Steaming: helps you lose weight because it is not necessary to add oil, olive oil or butter for cooking. Learn how to cook steam: 5 good reasons to steaming .

• 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 as:
• Sweets, cakes, pizza, cookies;
• French fries, stuffed biscuits, ice cream;
• Food diet or light as well as processed products and processed foods;
• Fried foods, processed meats and snack foods;
• F ast food and artificial sweeteners.

Furthermore, the elderly should avoid drinking alcoholic beverages and soft drinks.

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