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Senior Citizen Weight Loss recipes


Last Updated : Feb 02,2018



वरिष्ठ नागरिक वजन घटना - हिन्दी में पढ़ें
Weight loss

Obesity has become so prevalent among the elderly population due to increasing sedentary lifestyle as well as lack of exercise. Being obese can lead to issues such as joint pain, diabetes, hypertension and heart disease. Therefore if you feel like you are obese, it is time to change your lifestyle which includes a healthy diet and routine exercise (Practice exercises under expert supervision only).

Keep these handy tips in mind to achieve weight loss

1) Keep an eye on the portion size and consume small meals in 2-3 hours gap instead of consuming 3 large meals.
2) Stay hydrated by drinking atleast 2 litres of water a day. Whenever you feel hungry, try drinking a glass of water. This will help you eat less than usual and will keep you hydrated.
3) Replace unhealthy fats like butter, margarine which contain high amount of saturated fats to healthy ones such as olive oil, rice bran oil.
4) Instead of eating refined products such as white bread, pasta, white rice, try high fiber options occasionally like whole wheat bread, brown rice. Completely eliminate products made from maida like biscuits, pizzas, burgers, cakes, puffs. Try Fenugreek and Mushroom Brown Rice
5) Low GI (Glycemic Index) fruits can be consumed such as orange, apples, pears as a snack in their whole form along with the fiber which helps you keep full and will add much needed nutrients and antioxidants to your diet.
6) Include whole grain cereals and pulses such as oats, jowar, nachni, rajma, chawli, black chana which include lot of fiber which ensures you stay full for a long time and will keep cravings at bay. Try Bajra and Cauliflower Roti
7) A handful of sprouts will help you add that necessary fiber to your diet. Check out the recipe of Mixed Sprouts and Palak Subzi
8) Consume colourful vegetables rich in fiber and anti-oxidants such as cucumber, carrot, spinach, fenugreek and tomatoes. Try Cucumber Cooler and Palak Kadhi

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Chana Dal and Cabbage Tikki
Recipe# 38028
05 Nov 18

  This recipe has an associated video
 
by Tarla Dalal
Diabetic-friendly ingredients like chana dal and cabbage, flavoured elegantly with mint leaves and cumin seeds powder, make brilliant tikkis! The crispness of the Chana Dal and Cabbage Tikki brought about by the interplay of chana dal and curds is indeed remarkable, but must be had fresh off the tav ....
Bajra, Whole Moong and Green Pea Khichdi
Recipe# 39646
05 Nov 18

 
 by Tarla Dalal
You must have heard of Bajra Khichdi, a famous Rajasthani delicacy. While that is a wholesome dish, here is something even more nourishing, fortified with more healthy stuff like whole moong, green peas and tomatoes. These not only add more crunch and tang to the khichdi, but also add more fibre, ir ....
Spinach and Mint Juice ( Healthy Juice)
Recipe# 6227
15 Nov 18

 
 by Tarla Dalal
Here is a cool and healthy cleanser to start your day with. The lemon in this dark green juice helps to retain the colour and enhance the absorption of iron in it. The greens and the jal jeera powder together are ideal for stimulating the digestive system and replacing the lost minerals. Digest ....
Fenugreek and Mushroom Brown Rice
Recipe# 7468
12 Apr 15

 
 
by Tarla Dalal
Rice is usually a no-no for diabetics because it causes a quick rise in blood sugar levels. To counter the effect of high glycemic index white rice, replace it with high fibre brown rice and toss in some fibre-rich vegetables along with diabetic-friendly ingredients like garlic and fenugreek to crea ....
Oats and Vegetable Broth
Recipe# 7440
30 Oct 18

 
 
by Tarla Dalal
A toothsome broth of sautéed vegetables and oats cooked simply with water, and seasoned with salt and pepper. Comforting and sumptuous, this Oats and Vegetable Broth is very nutritious too. The vegetables provide an abundant supply of vitamin C, a powerful antioxidant that reduces free-radical damag ....
Flax Seeds with Curd and Honey, Good For Weight Loss and Fitness
Recipe# 41113
24 Jul 18

 
 by Tarla Dalal
Many of us are aware of the health benefits of flax seeds, but are at a loss how to include it in our diet. This wonder seed is a treasure trove of omega-3 fatty acids, which help stabilise cell walls and reduce inflammation. Flax also has a unique blend of soluble fibre that binds with food to opti ....
Mixed Sprouts and Palak Subzi
Recipe# 41219
04 May 18

 
 
by Tarla Dalal
The very sight of assorted sprouts is appetizing. Of different sizes, shapes and colours, the sprouted beans tempt you to grab a spoon without any delay! In this mouth-watering recipe, the sprouts are combined with spinach, onions and tomatoes, and jazzily flavoured with pav bhaji masala. Even w ....
Palak Kadhi
Recipe# 22178
15 Nov 18

 
 by Tarla Dalal
Ever thought of making kadhi with an infusion of palak? Sounds strange, but tastes and looks very interesting. Palak purée and green paste imparts flavouir along with a bright green colour and vitamin A to the dish. You can skip the garlic if you do not like its flavour. Serve with a bowl of brown r ....
Moong Dal Sultani
Recipe# 22167
14 Mar 18

 
 by Tarla Dalal
Even commonly consumed dals rock when combined intelligently with the right ingredients! Garlic and tomatoes add tang and taste to this versatile dal, which goes well with rice as well as with phulkas. Folic acid content of moong dal is an added benefit to this dal. Serve with
Moong Dal and Paneer Tikki (low Calorie Snack)
Recipe# 3552
26 Oct 18

  This recipe has an associated video
 by Tarla Dalal
teaspoon of oil can create wonders, when the other ingredients are perfectly chosen – and this Moong Dal Seekh Kebab is a perfect example of this art. Did you ever imagine preparing crispy, succulent kebabs using such little oil? Well, see for yourself how the marvelous mix of moong dal and paneer w ....
Dahiwali Toovar Dal
Recipe# 22168
31 May 18

  This recipe has an associated video
 by Tarla Dalal
In this sumptuous recipe, low-fat curds provides a tangy twist to toovar dal without adding much to the calorie count. To get the best texture and flavour, make sure you add the curds after lowering the flame so that it does not curdle. Apart from being low in fat, the other good news is that the Da ....
Smoked Brinjal and Pumpkin Dip with Cucumber Strips
Recipe# 40915
16 Jul 18

 
 by Tarla Dalal
Roasted and peeled brinjals along with red pumpkin, spices and lemon juice makes a creamy and tangy dip that is ideal to have with cucumber strips. This dip has a rich flavour and a really enticing mouth-feel that linger in your memory for a long time. Not only that, this zero-oil Smoked Brinj ....
Kaddu Palak Ki Roti
Recipe# 4828
15 Nov 18

 
 by Tarla Dalal
Hearty rotis that combine whole wheat flour with pumpkin and spinach to supply calcium to your bones in a super-tasty way! The pumpkin and spinach not only boost the calcium content but also the flavour and texture of the roti, giving it a rustic aroma and soft, melt-in-the-mouth texture, whic ....
Parsley Yogurt Spread, Healthy Parsley Yogurt Spread
Recipe# 4693
12 Apr 16

  This recipe has an associated video
 by Tarla Dalal
A light and aromatic spread made of low-fat curds, parsley, garlic and spring onion greens, the Parsley Yoghurt Spread is a protein rich recipe that is good for the heart and for controlling cholesterol. It can be served as an alternative to chutney or as a dip for finger foods. Stock some he ....
Cucumber Cooler
Recipe# 6209
14 Sep 16

  This recipe has an associated video
 by Tarla Dalal
This simple, all-natural and cooling juice, sans sugar or syrups, is guaranteed to win your heart with its soothing mouth-feel and refreshing flavour. Just muskmelon and cucumber juiced in a hopper and garnished with cucumber sticks, the Cucumber Cooler will appeal to your palate while also helping ....
Low Calorie Apple Crumble
Recipe# 33007
23 Nov 15

 
 
by Tarla Dalal
Soft, sweet stewed apples and crunchy muesli – wow, they are just made for each other! This wonderful Low-Calorie Apple Crumble is made with healthy homemade muesli baked over a layer of cinnamon flavoured stewed apples. Walnuts, though a bit fatty, do more good than harm here as they are rich in om ....
Paneer Tamatar Paratha
Recipe# 32997
21 Sep 18

 
 by Tarla Dalal
Paneer Tamatar Paratha, is an interesting variation of the paneer paratha with the zest and tang of tomatoes. Minimum oil has been used to knead the dough and cook the parathas, making it a weight-watchers delight.
Lemony Tomato, Orange and Carrot Juice
Recipe# 4686
11 Sep 14

 
 by Tarla Dalal
Brimming with antioxidants – vitamin A and C, this tangy drink gives you the resistance you need to fight the pollution, stress and infections that you face every day. A glassful of Lemony, Tomato, Orange and Carrot Juice for breakfast is also sure you wake up every cell in your body with its vibran ....
Bajra and Cauliflower Roti
Recipe# 22219
13 Apr 18

 
 
by Tarla Dalal
Don't settle for bland bajra rotis! Feast on these delicious Bajra and Cauliflower Rotis instead. The grated garlic and spring onions really rev up the flavour of these rotis. Ensure that you roll the rotis immediately once the dough is kneaded; else it may turn soft and pose a problem while rol ....
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