How Much Weight Should 2 Year Old Gain Per Month Dieting Tips For Seniors

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Dieting Tips For Seniors

In general, as men and women age (around 50 to 70 years old), they gradually begin to gain weight in the form of visceral fat, the type of fat that accumulates in the body on the internal organs as opposed to visceral fat, which is the fat underneath. skin. Visceral fat is much more dangerous and is often the reason why aging adults experience health problems such as type 2 diabetes, high cholesterol and heart problems. Around age 70, adults begin to lose weight, but unfortunately the weight loss is due to loss of muscle mass and bone density, not fat loss. An active lifestyle and maintaining a good weight through healthy eating will help keep visceral fat and related diseases at bay.

Seniors who want to shed unwanted fat must do so cautiously and follow appropriate exercise and nutrition recommendations. A stable acceptable weight loss is around 1-2 pounds each week. Men over 50 should consume 2,000 to 2,400 calories per day based on their level of physical activity, and women over 50 should ideally consume 1,600 to 2,000 calories each day based on their level of physical activity.

7 tips for healthy nutrition for seniors

  1. Get more color on your plate: High levels of vitamins and nutrients are found in brightly colored fruits and vegetables. Choose antioxidant-packed leafy greens like kale, spinach and broccoli, and brightly colored orange and yellow vegetables like squash, yams and carrots. You should aim for 2 to 2 ½ cups of vegetables each day and 1 ½ to 2 cups of fresh fruit (juices do not count) each day.
  2. Eat more fiber: Prevent intestinal problems, reduce the risk of persistent diseases and feel satisfied for longer by increasing your fiber intake. Your ideal fiber-rich foods will be raw fruits and vegetables, whole grains, and legumes.
  3. Drink eight to ten cups of water each day: Aging adults are prone to dehydration because their bodies lose some of their ability to manage fluid levels and feel thirsty.
  4. Include more good fats in your diet: Enjoy the benefits of salmon, nuts (walnuts, almonds), avocado, flaxseed and other monounsaturated fats. Scientific tests show that the fat from these foods protects the human body from heart disease by controlling the level of “bad” LDL cholesterol and increasing the level of “good” HDL cholesterol.
  5. Watch out for sugar: You may be getting more sugar than you think from familiar foods like pasta sauces, breads, canned soups, and frozen dinners. Check nutrition labels on foods to find alternative names for sugar, such as fructose, sucrose, dextrose, maltose, and corn syrup. Choose frozen or fresh vegetables rather than canned and low-carb or sugar-free products.
  6. Stay away from “bad” carbs: Bad carbs, also called “simple” carbs, are ingredients like refined sugar, white rice, and white flour that have been stripped of most of their nutrients, bran, and fiber. “Bad” carbs break down quickly, shoot up your insulin levels, and give you a short burst of energy that eventually crashes. For long-term energy and stable blood insulin levels, choose complex carbohydrates such as whole grains, legumes, fresh fruits and vegetables.
  7. Reduce sodium: Look for a low-sodium label and season foods with grains of coarse sea salt rather than cooking with regular salt. By reducing sodium in your diet, you will reduce bloating and high blood pressure.

Regardless of the age at which an individual begins a balanced and healthy diet, it will clearly have a positive effect on their physical abilities in later years. As we age, our caloric needs decrease due to loss of muscle mass. However, mineral and vitamin requirements are still the same or may be increasing because aging bodies are less efficient at absorbing them.

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