diet guide for middle aged and seniors on how to eat during fat loss
I. Dietary Principles and Precautions for Middle-aged and Elderly People
Elderly people often have weakened spleen and stomach, declining digestive system functions, insufficient qi and blood, and deteriorating kidney function. Their ability to digest food gradually weakens, and poor eating habits can easily cause gastrointestinal diseases. Therefore, there are many dietary precautions for the elderly to maintain their health.
Pay Attention to Dietary Rhythm
Eat at regular times every day. Avoid irregular meals so that the stomach and intestines can know when to work and when to rest, making digestion more rhythmic and efficient.
Eat Small, Frequent Meals
Consume smaller portions at each meal, just enough to feel half-full. Eat again when hungry, but if it's not mealtime, choose easily digestible foods in smaller quantities to avoid disrupting the digestive rhythm.
Hydrate
Include at least one soup or broth in daily meals to help elderly people stay hydrated and aid digestion. However, avoid drinking water within two hours after meals to prevent diluting digestive juices and causing indigestion.
Exercise After Meals
Do not lie down or sit immediately after eating. Instead, stand and walk around. As the saying goes, 'A walk after a meal can lead to a long life.' However, avoid vigorous exercise after meals as it can halt the digestive process and cause indigestion.
Avoid Overeating
Elderly people should focus on easily digestible foods and avoid overeating, which can lead to gastrointestinal diseases. A good way to prevent overeating is to chew food thoroughly and eat slowly, extending mealtime.
Reduce Fat Intake
Middle-aged and elderly obesity is often caused by excess calories due to slower metabolism and unchanged food intake, combined with reduced physical activity. Low-fat foods are the best choice for this age group.
Reduce Salt Intake
High-salt foods can cause edema and obesity, and increase the risk of hypertension in middle-aged and elderly people. To stay healthy, daily salt intake should be limited to 5 grams, and for those with hypertension or coronary heart disease, it should be limited to 3 grams. A light diet is recommended.
II. Healthy Snacks Suitable for Middle-aged and Elderly People
In addition to three meals a day, middle-aged and elderly people can eat small snacks when hungry or before and after exercise to replenish energy. Combining exercise with healthy snacks helps control appetite, increase physical strength, and promote metabolism. Choose snacks rich in nutrients but low in sugar and fat.
Chestnuts
Chestnuts are known as the 'king of a thousand fruits.' As people age, their bodily functions decline, but chestnuts can strengthen the spleen and stomach, promote blood circulation, and stop bleeding. They are particularly beneficial for elderly people with kidney deficiency and diabetes.
Nuts
Nuts are rich in unsaturated fatty acids, which are very beneficial for the heart of elderly people. They also provide a sense of fullness and slow down gastric emptying.
Dried Persimmons
Dried persimmons can improve cardiovascular function and alleviate constipation. They are also beneficial for people with hypertension.
Tofu
Soy products are good for the blood vessels of elderly people and have a moderate texture.
Hawthorn
Hawthorn has many benefits, including lowering serum cholesterol and blood pressure, and promoting urine excretion. Therefore, middle-aged and elderly people can eat some hawthorn to prevent obesity.
Milk and Dairy Products
Low-fat, high-calcium options are the best choices for middle-aged and elderly people. Many dairy products are now specifically designed for this age group and are easy to purchase.