The key to healthy weight loss over 50 is to eat a balanced diet (including enough protein and fiber), exercise regularly, and don’t overdo it. , nutritionists, and other health experts to learn more about the essential nutrients your body needs for healthy aging as well as weight loss. So, to help you on your weight loss journey, we’ve also compiled delicious and healthy stew recipes!
Suggestions and insights from Nicole Olen, RDN, Registered Dietitian, Nutritionist, Health Professional, Jake Dickson, CPT-NASM, Certified Personal Trainer and Contributing Editor at BarBend, Trista Best, MPH, RD, LD, Registered Dietitian at Balance One Please read. Supplements, Stephanie Wells, MS, RD, Registered Dietitian, Owner of Time to Go Vegan Nutrition Service.
1. Cannellini Bean Stew
Dietary fiber is not only essential for healthy digestion in those over 50, but also for healthy weight loss. Eating enough fiber helps you feel fuller and fuller for longer (and less likely to snack later).
For a quick way to add fiber to your seasonal stew, Olen suggests following recipes with beans like this one. “If you need more fiber, replace beef, pork, or chicken with lentils or beans instead,” she advises, adding, “Even lots of soups, stews, and slow-cooker meals can easily contain beans.” can be used,” he added. As for dipping, she suggests “swapping refined grains for whole-grain options when possible, such as whole-grain bread, English muffins, bagels, and tortillas,” and eats them with stews.
This stew recipe includes lots of veggies (tomatoes, carrots, onions) and fiber-rich beans to support your weight loss journey while keeping you comfortable on a warm day.
material: Onions, garlic, carrots, extra virgin olive oil, chopped tomatoes, bay leaves, vegetable stock cubes, water, cannellini beans, whole grain bread (optional)
complete recipe
2. Slow Cooker Moroccan Chickpea and Turkey Stew
Dietary fiber is essential for healthy weight loss, but protein is just as important, explains Dixon. For a cozy (and smart option with Thanksgiving approaching) Dixon recommends using ground turkey for the stew ( And you can use leftover turkey for the next holiday!) “Instead of ground beef, I think ground turkey is a popular option.” [for weight loss-friendly stews] Because meat is low in fat and high in protein,” Dixon says.
“It can be put into a variety of dishes, from soups to stews,” he continued, adding, “Sure, some cuts of the turkey are healthier than others, but the whole bird is healthy and lean. He also advises caution because “prepackaged lunch meats often contain excessive amounts of salt and other unhealthy additives.” It’s not only good for you, it’s also gluten-free. It also contains ground turkey and chickpeas, another great source of protein. It also features delicious ingredients and spices that promote optimal gut health, including turmeric, paprika, and essential vegetables like carrots and celery.
material: Lean turkey, extra virgin olive oil, chopped onions, garlic, poblano peppers, carrots, celery, diced tomatoes, chickpeas, fat-free chicken broth, turmeric, paprika, coriander, bay leaf, crushed red chili flakes, coarse salt, parsley, spearmint
complete recipe
3. Quinoa and vegetable stew
Best explains that when you start working toward your weight loss goals, it’s important to be realistic and achievable for lasting success. “Healthy and sustainable weight loss is usually about one to two pounds per week,” she notes, noting that stews “rich in fiber, protein, and/or healthy fats” can help you feel full and satisfied. Repeat what helps to maintain the feeling. “It doesn’t significantly increase your calorie intake.” Especially recommended.
Complete protein is usually “animal only” and quinoa is ideal for vegan diets. Ultimately, aside from promoting healthy weight loss, quinoa’s “fiber and antioxidant content” is beneficial for immune health. This stew recipe includes quinoa along with other healthy vegetables and carbohydrate sources like corn, peas and red potatoes.
material: Olive oil, chopped onions, bell peppers, garlic, paprika, coriander, cumin, reduced-sodium vegetable broth, red potatoes, white quinoa, corn, tomatoes, frozen peas, salt, pepper, queso fresco or feta cheese, avocado, chopped coriander
complete recipe
4. Sweet potato stew
Another vegetable that can help you lose weight is sweet potatoes, according to Wells. These can be added to any great stew as a healthy source of carbohydrates, energy, antioxidants and more. He advises hot meals like stews and soups to include “starchy vegetables” such as sweet potatoes. “Starchy vegetables like potatoes and sweet potatoes provide fiber and antioxidants, in addition to energy-providing carbohydrates.” It helps “keep it”, and it’s important to include resistant starch when making stews.
“When cooked and chilled, some starchy foods form resistant starch,” notes Wells. promotes digestion, reduces hunger, and fuels beneficial bacteria in the gut.” This stew is centered entirely around sweet potatoes and also features the gut-loving spice turmeric, healthy digestive veggies, kale, and anti-inflammatory coconut milk.
material: olive oil, diced white or yellow onion, chopped fresh ginger, grated or diced garlic, pink or sea salt, paprika, turmeric, black pepper, cinnamon, nutmeg, cayenne pepper, sliced cooked carrots, spinach or chopped kale, diced sweet potatoes, vegetable stock, full-fat coconut milk, cooked jasmine, basmati, or wild rice
complete recipe
