The key to healthy weight loss over 50 is by creating a balanced diet (with abundant protein Y fiber), exercise regularly and do not overdo it. That said, we consulted dietitians, nutritionists, and other health experts to learn more about essential nutrients your body needs not only for healthy aging, but also for weight loss, if that’s your goal. With the colder months of the year just around the corner, we’ve also rounded up tasty and healthy casserole recipes to help you on your weight loss journey.
Read on for tips and insights from nicole olenRDN, Registered Dietitian, Nutritionist and Health Expert, jake dicksonCPT-NASM, Certified Personal Trainer and Contributing Editor at BarBend, sad betterMPH, RD, LD, Registered Dietitian at Balance One Supplements, and stephanie wellsMS, RD, registered dietitian and owner of Thyme To Go Vegan Nutrition Services.
1. Cannellini Bean Stew
Fiber is not only essential for healthier digestion after age 50, explains Olen, but it’s also vital for healthy weight loss, since eating enough of it will keep you satiated and full longer (and it’s less! I’ll probably have more snacks 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, swap your beef, pork, or chicken for lentils or beans,” she advises, adding that “many soups, stews, and slow cookers can also use beans.” For dipping, she suggests “swapping refined grains for whole grain options when you can, like whole wheat bread, English muffins, bagels, or tortillas” to go with your stew.
This stew recipe has plenty of vegetables (tomatoes, carrots, onions) and fiber-packed beans to support your weight loss journey, while also keeping you cozy on a warm day.
Ingredients: onion, garlic, carrot, extra virgin olive oil, chopped tomato, dried bay leaf, vegetable stock cubes, water, beans, whole wheat bread (optional)
2. Moroccan Slow Cooker Turkey Chickpea Stew
While fiber is crucial for healthy weight loss, so is protein, Dickson explains. By centering your favorite winter stew around a protein source, you’ll be able to stay satiated and build lean muscle (and lose fat in the process). For a cozy option (and a smart one now that Thanksgiving is around the corner), 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 “throw into a wide range of dishes, from soups to stews,” he continues, adding, “It’s true, some cuts of turkey are healthier than others, but the whole bird is wholesome and lean.” He also advises caution with “prepackaged cold cuts, as they often include excessive amounts of salt and other unhealthy additives.” This casserole recipe is not only weight loss friendly, but it is also gluten-free. It includes ground turkey and chickpeas, another great source of protein. It also features flavorful ingredients and spices that promote optimal gut health, like turmeric, paprika, and essential vegetables like carrots and celery.
Ingredients: Lean ground turkey, extra virgin olive oil, diced onions, garlic cloves, poblano peppers, carrots, celery, diced tomatoes, chickpeas, lean chicken broth, turmeric, paprika, cilantro, bay leaves, bell pepper flakes crushed red, coarse salt, parsley, green mint
3. Quinoa and vegetable stew
When you start working toward a weight-loss goal, being realistic and achievable is important for sustainable success, Best explains. “Healthy, sustainable weight loss is typically around 1 to 2 pounds per week,” she notes, reiterating that casseroles that are “high in fiber, protein, and/or healthy fats” will help keep you full and healthy. satisfied as long as “you don’t significantly increase your calorie intake. She specifically recommends opting for quinoa in her meal, as it is a “complete plant-based protein, meaning it contains all nine essential amino acids.”
Complete proteins are typically “only animal food sources,” she notes, making quinoa ideal for any vegan diet. “It’s also gluten-free, high in fiber and antioxidants,” she says, and these characteristics also make it an ideal grain for a gluten-free diet. Ultimately, in addition to promoting healthy weight loss, the “fiber and antioxidant content” in quinoa is beneficial for immune health. This stew recipe includes quinoa along with other healthy vegetables and carbohydrate 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, avocados, chopped cilantro
4. Sweet potato stew
Another great vegetable for weight loss is a sweet potato, says Wells, and it can be added to any great stew for a healthy source of carbs, energy, antioxidants, and more. When it comes to stews, soups and other hot foods, he advises “include starchy vegetables” like sweet potatoes. “Starchy vegetables like potatoes and sweet potatoes provide fiber and antioxidants, in addition to their energy-providing carbohydrates.” She adds that these foods help “keep you feeling full longer throughout the day,” and when making a stew, it’s important to include resistant starch.
“When cooked and cooled, some starchy foods form resistant starch,” Wells notes, going on to say that “resistant starch acts like fiber in the gut, promoting feelings of satiety, decreasing hunger, and providing fuel for beneficial bacteria in the intestine. This stew focuses entirely on sweet potatoes, and also features turmeric, a gut-loving spice, greens that promote healthy digestion, kale, and anti-inflammatory coconut milk.
Ingredients: olive oil, diced white or yellow onion, minced fresh ginger, grated or diced garlic cloves, pink salt or sea salt, paprika, turmeric, black pepper, cinnamon, nutmeg, cayenne pepper, sliced carrots, spinach or chopped kale, diced sweet potato, vegetable broth, whole coconut milk, cooked jasmine, basmati, or wild rice
