The key to healthy weight loss after 50 is creating a balanced diet (with enough protein and fiber), exercising regularly, and not overdoing it. That said, we consulted dietitians, nutritionists and other health experts to learn more about the essential nutrients your body needs not only for healthy aging, but also for weight loss, if any. your goal. With the colder months of the year just around the corner, we’ve also rounded up some tasty and healthy stew recipes, to help you on your weight loss journey!
Read on for suggestions and insights from Nicole Olen, RDN, Registered Dietitian, Nutritionist and Health Expert, Jake Dickson, CPT-NASM, Certified Personal Trainer and Editor at BarBend, Trista Best, MPH, RD, LD, Registered Dietitian at Balance One Supplements, and Stephanie Wells, MS, RD, registered dietitian and owner of Thyme To Go Vegan Nutrition Services.
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1. Cannellini bean stew
Not only is fiber essential for healthier digestion after 50, says Olen, it’s also vital for healthy weight loss, because eating enough of it will keep you full and satisfied for longer (and less likely to snack later!)
For a quick way to add more fiber to your seasonal stew, Olen suggests following a recipe with beans, like this one. “For more fiber, replace your beef, pork, or chicken with lentils or beans,” she advises, adding that “many soups, stews, and slow cookers can also use beans.” For the dip, she suggests “swapping refined grains for whole grains when you can, like whole-wheat bread, English muffins, bagels, or tortillas” to go with your stew.
This stew recipe is loaded with vegetables (tomatoes, carrots, onions) and fiber-filled beans to support your weight loss journey, while keeping you warm on a hot day.
Ingredients: onions, garlic, carrots, extra virgin olive oil, crushed tomatoes, dried bay leaves, vegetable stock cubes, water, cannellini beans, wholemeal bread (optional)
2. Slow Cooker Moroccan Chickpea and Turkey Stew
While fiber is essential for healthy weight loss, so is protein, says Dickson. By focusing your favorite winter stew around a source of protein, you’ll be able to stay full and build lean muscle (and lose fat in the process). For a cozy (and smart) option as Thanksgiving approaches, Dickson recommends using ground turkey in your stew (and you can use leftover turkey from the upcoming holiday!) “Instead of ground beef, I think ground turkey is a popular choice [for weight loss-friendly stews] due to the low fat and high protein content of the meat,” says Dickson.
It’s versatile enough to be “thrown into a wide range of dishes, from soups to stews,” he continues, adding, “Sure, some cuts of turkey are healthier than others, but whole poultry is healthy and lean. . He also advises to be wary of “prepackaged lunch meats, as they often contain excessive amounts of salt and other unhealthy additives.” This stew recipe is not only weight loss friendly but also gluten free. It includes ground turkey and chickpeas, another great source of protein. It also contains tasty ingredients and spices that promote optimal gut health, such as turmeric, paprika, and essential vegetables like carrots and celery.
Ingredients: lean ground turkey, extra virgin olive oil, chopped onions, garlic cloves, poblano peppers, carrots, celery, diced tomatoes, chickpeas, fat-free chicken broth, turmeric, paprika, cilantro, bay leaves, flakes crushed red pepper, coarse salt, parsley, spearmint
3. Quinoa and Vegetable Stew
When you start working toward a weight loss goal, being realistic and achievable is important for lasting success, says Best. “Healthy, sustainable weight loss is usually about 1-2 pounds a week,” she points out, while reiterating that stews “high in fiber, protein, and/or healthy fats” will help you stay full. and satisfies while “not increasing your calorie intake significantly.” She specifically recommends opting for quinoa in your meal because it’s a “complete, plant-based protein, which means it contains all nine essential amino acids.”
Complete proteins are generally “animal-only food sources,” she notes, which makes quinoa ideal for any vegan diet. “It’s also gluten-free, high in fiber and antioxidants,” she says, and those characteristics also make it an ideal grain for a gluten-free diet. Ultimately, in addition to supporting healthy weight loss, quinoa’s “fiber and antioxidant content” benefits immune health. This stew recipe includes quinoa along with other healthy vegetables and carb sources like corn, peas, and red potatoes.
Ingredients: olive oil, chopped onions, bell peppers, garlic, paprika, ground cilantro, ground cumin, low sodium vegetable broth, red potatoes, white quinoa, corn, tomatoes, frozen peas, salt and pepper, queso fresco or crumbled feta cheese, avocado, chopped cilantro
4. Sweet Potato Stew
Another great vegetable for weight loss is a sweet potato, says Wells, and these can be added to any great stew for a healthy source of carbs, energy, antioxidants, and more. As for stews, soups and other hot dishes, she advises “including starchy vegetables” like sweet potatoes. “Starchy vegetables like potatoes and sweet potatoes provide fiber and antioxidants, in addition to their energy carbohydrates.” She adds that these foods help “keep you full longer throughout the day” and that when making a stew, it’s important to include resistant starch.
“When cooked and cooled, some starches form resistant starch,” Wells notes, continuing that “Resistant starch acts like fiber in the gut, promoting feelings of fullness, decreasing hunger, and providing energy. fuel the beneficial bacteria in your gut.” This stew is all about sweet potatoes and also includes the gut-loving spice turmeric, the healthy digestion-promoting vegetable, kale, and anti-inflammatory coconut milk.
Ingredients: olive oil, diced white or yellow onion, chopped fresh ginger, grated or diced garlic cloves, pink or sea salt, paprika, turmeric, black pepper, cinnamon, nutmeg, cayenne pepper, carrots sliced, chopped spinach or kale, diced sweet potatoes, vegetable broth, whole coconut milk, cooked jasmine, basmati or wild rice
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