The diet of mature women, as during the rest of their lives, should be balanced in basic nutrients and as varied as possible in order to include the body's trace elements.
The worrying increase in obesity, more common in older people than in young people, as well as in lower socioeconomic sectors (due to the type of diet, lack of knowledge or lack of resources for treatment), is attributed to the current exaggerated consumption of foods rich in fats and sugars, the increased marketing of fast foods lacking in nutrients, and the replacement of soft drinks and caloric snacks consumed behind the desk or at the computer.
According to research, although the genetic factor is not modifiable, environmental factors, family eating habits, physical activity and behavior at home are more decisive as they have greater importance in terms of obesity. Specialists offer their patients a very long list of animal products in which calories, fat and cholesterol per 100 grams of each product are established.
But as a general recommendation for those who consider that they should reduce their overweight, they should take into consideration a diet plan with controlled calories:
Avoid refined foods, flours, saturated fats and trans fats.
Avoid sugars of any kind, including paprika, molasses or honey. In this case you can replace them with sweeteners, caloric sweeteners or sorbitol, but they only raise glycemia to a certain extent and produce flatulence, or non-caloric sweeteners, among which sucralose is recommended because it has a greater number of approved and long-term studies.
Do not heat oils (avoid fried foods and stews) because they change their structure and form trans fats.
Preferably consume crude olive, corn, canola or soybean oil, without forgetting that one teaspoon is equivalent to 45 calories.
To accustom the palate to whole-grain products (rice, bread) for their fiber content, taking care of the quantities because in terms of calories they are almost equal to the refined ones. "The fiber decreases the levels of the glycemia and cholesterol in blood and as it remains around 4 hours it produces a sensation of satiety for more time, while it favors the intestinal transit and the going to the bathroom".
To consume fruits in their shells and not in smoothies because they lose their fiber.
To consume lean meats, poultry without skin (not breaded) and white fish.
Before a grilled arepa and a fried empanada stuffed with chicken or white cheese, it is advisable to choose the arepa.
I recommend a healthy and balanced diet combined with exercise to maintain good health.
Main image source: https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/healthy-weights-for-healthy-older-adults
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