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Senior Citizen Weight Loss recipes
Last Updated : Feb 02,2018
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
11 Jun 18
Chana Dal and Cabbage Tikki 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 ....
31 May 18
Bajra, Whole Moong and Green Pea Khichdi 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 ....
05 May 18
Spinach and Mint Juice ( Healthy Juice) 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 ....
12 Apr 15
Fenugreek and Mushroom Brown Rice 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 ....
12 Apr 15
Oats and Vegetable Broth 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 ....
22 Mar 18
Flax Seeds with Curd and Honey, Good For Weight Loss and Fitness 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 ....
04 May 18
Mixed Sprouts and Palak Subzi 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 ....
23 Mar 13
Palak Kadhi 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 ....
14 Mar 18
Moong Dal Sultani 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.
03 Sep 16
Moong Dal and Paneer Tikki (low Calorie Snack) 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 ....
31 May 18
Dahiwali Toovar Dal 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 ....
16 Jul 18
Smoked Brinjal and Pumpkin Dip with Cucumber Strips 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 ....
14 Jun 14
Kaddu Palak Ki Roti 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 ....
12 Apr 16
Parsley Yogurt Spread, Healthy Parsley Yogurt Spread 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.
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