Older adults' unique nutrition needs
Choose foods with little to no added sugar, saturated fats, and sodium. To get enough protein throughout the day and maintain muscle, try adding seafood, dairy, or fortified soy products along with beans, peas, and lentils to your meals.
Weight Training
Weight or resistance training is the best way to lose belly fat after 65. As mentioned earlier, burning belly fat can be challenging in this age group due to muscle loss. By doing resistance training exercises, you develop more muscle mass that helps your body burn more calories even at rest (1).
Jogging : Both walking and jogging are the most effective belly fat burning exercises. If your muscle strength and endurance permit, you should consider jogging along with or instead of walking. Relatively shorter, slower jogs burn more calories than walking and have a significant impact on your health and weight.
Unpasteurized milk and dairy products, fried foods, high-sodium foods, and certain raw produce are among the foods to avoid or limit at any age. If a limited income makes it difficult for an older adult to afford healthy foods, there are several food assistance programs available to help.
Adults aged 65 and older need: At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.
Vitamin C. Foods and drinks rich in vitamin C will help the body absorb iron, so you could have some fruit or vegetables or a glass of fruit juice with an iron-rich meal. Fruit, especially citrus fruit, green vegetables, peppers, tomatoes and potatoes are all good sources of vitamin C.
Is losing weight after 70 years too late? No. It is never too late to lose excess weight. It may be more difficult to lose a considerable amount of weight because naturally, hormones and metabolic rate will have slowed down, but it is not impossible to shed a reasonable amount of extra pounds.
How Many Eggs Can Elderly People (70+) Eat? For healthy people, the National Heart Foundation currently sets no limit as to how many eggs you can eat per day – as part of any healthy and balanced diet.
After the age of 65, it's typically normal to lose 0.2 to 0.4 pounds of body weight every year. Unintentional weight loss can be dangerous if you lose 5% or more of your body weight every 6-12 months.
Thermic foods like eggs and cruciferous vegetables burn fat by taking your body longer to digest. Some of the best fat-burning foods are green tea, salmon, apple cider vinegar, and lean chicken.
Research suggests that protein requirements may be higher in older adults. Researchers recommend that older adults consume 1-1.2 grams of protein per kilogram body weight (one kilogram is about 2.2 pounds). Endurance and resistance training exercises are also advised to promote muscle health.
The American Heart Association recommends up to one egg a day for most people, fewer for people with high blood cholesterol, especially those with diabetes or who are at risk for heart failure, and up to two eggs a day for older people with normal cholesterol levels and who eat a healthy diet.
Bananas are good for the elderly because they may relieve symptoms of anxiety and depression, brighten the mood, and enhance restful sleep. In addition, bananas are typically well-tolerated by seniors who may not have an appetite if they're living with emotional health issues.