1, toast
It is one of the most common staple foods for breakfast. There are many varieties and many changes can be made, but it is best to choose whole wheat toast, which is high in fiber but low in calories.
2. Top thread
It belongs to the noodle line of semi-liquid food, with high water content, natural simplicity and fullness, and easy digestion and absorption. It is one of the staple foods that are full and eat skillfully.
3. White rice
Usually, the staple food of orientals is white rice. Although there are many varieties of rice and the calories are similar, of course, the less processed brown rice or germ rice has the highest nutritional value.
4. soba noodles
Soba noodles are a kind of pasta often eaten in Japan. It is chewy and nutritious, and vitamin D can help to fight aging and prevent cancer.
5, oatmeal
Oats are rich in fiber and unsaturated fat, which can control the rapid rise of blood sugar after meals. It is best to choose plain oats without artificial flavors to prevent the loss of a lot of vitamins when cooked for a long time.
6, _ _ surface
Products with more than 90% moisture have low calories, but almost no nutrients. Therefore, taking it as the staple food, we should match a variety of natural foods to be lean, healthy and beautiful.
What food do the elderly eat to lose weight healthily?
1, "Grain 782, 20% less oil".
Weight loss is a long-term measure, especially for the elderly, we should pay attention to healthy weight loss methods. At present, the dietary structure of urban residents in China has undergone unreasonable changes, mainly in the excessive consumption of oil and pork, and the obvious decline in grain and grain consumption. The energy provided by urban residents' dietary fat has reached 35% of the total energy, while the energy supply ratio of cereals has dropped to 47%. This change in diet structure greatly increases the risk of diabetes, obesity and dyslipidemia. If we insist on using grain as the main energy source and use less oil, we can maintain a reasonable dietary structure.
2. "Eat less and exercise for a quarter of an hour".
It is also important for the elderly to lose weight in their lives. You should pay attention to your reasonable weight loss plan in your life, which is the key to keep the balance between energy intake and expenditure. If you eat less and exercise more, people will become thinner and weaker. On the other hand, if you eat more and do less, people will gradually gain weight and the risk of chronic diseases will increase greatly. For adults, if you can eat less than one or two meals a day and exercise for 15 minutes, you can maintain a healthy weight.
3. "Vegetables are good, beans are preferred."
The choice of vegetables is also important for the elderly to lose weight. Therefore, we should pay attention to our healthy eating methods. Vegetables and fruits are rich in vitamins, minerals and dietary fiber. There are many kinds of vegetables, and different varieties contain different nutrients. Dark vegetables such as red, yellow and green are the main or important sources of carotene, vitamin B2 and folic acid, dietary fiber of minerals (calcium, phosphorus, potassium, magnesium and iron) and natural antioxidants. Eating more vegetables plays a very important role in maintaining cardiovascular health, enhancing disease resistance and preventing certain cancers. Beans are traditional foods in China, which contain a lot of high-quality protein, unsaturated fatty acids, calcium, vitamin B 1, vitamin B2, nicotinic acid and so on. In order to increase the protein intake of rural population and prevent the adverse effects of excessive meat consumption in cities, scientists strongly advocate eating more beans.
Dietary considerations for middle-aged and elderly people to lose weight
1, increase iodine intake.
Diet is the key to reasonable weight loss, so you should pay attention to the method of diet. Iodine deficiency will lead to hypothyroidism, further reduce metabolism, affect the decomposition of fat and lead to obesity. Middle-aged and elderly people should pay more attention to and increase iodine intake to ensure normal metabolic rate and prevent the occurrence of myxedema. So eat more iodine-containing foods, such as kelp.
2. Increase calcium intake.
In the process of losing weight, the elderly should pay attention to calcium supplementation, especially in life. If middle-aged and elderly people lack calcium, their bones will become soft and fragile, and even a small collision will cause danger. Therefore, calcium supplementation is a problem faced by many middle-aged and elderly people. They should eat more foods rich in calcium, such as bone soup, and take occupational calcium tablets or active calcium orally if necessary.
Step 3 reduce fat intake
Fat is the cause of obesity, so we should pay attention to the reasonable control of fat diet in our life. Middle-aged and elderly people should reduce the amount of fat in their diet, especially animal fat, and it is best to replace it with vegetable fat. Excessive fat intake can easily lead to cardiovascular diseases and seriously affect the health of middle-aged and elderly people.
4. Control the salt intake.
Eating too much salt is also easy to be obese, so pay attention to your health and control salt. Excessive salt intake can easily lead to hypertension, stroke and cardiovascular diseases in middle-aged and elderly people, so try to eat less salt. It is generally believed that the daily salt intake of middle-aged and elderly people should be within 5 grams; Patients with hypertension and coronary heart disease should be controlled below 3 grams.