Thread: Old Lady Needs Help

Ok here’s the situation. Good old mom. My mother is 69 yrs old. She does 45 min’s Mon thru Fri on her treadmill at 3 mph. She is 5”4” tall and weighs as of today 184 lbs. 3 months ago she weighed in at a good 209 lbs. She has been dieting. Her diet consist of the following

Breakfast: 1 cup dry oats cooked .or cold cereal, skim milk, sweet n low plus fruit

Lunch: 1 sandwich containing, 97% fat free ham, lettuce, tomato , onion and mustard, plus fruit

Dinner: 2 corn tortillas, refried beans, lettuce, tomato and salsa. Or something else.

The past two weeks she has gained a lb instead of losing. So I wrote her this diet. She claims no good as not enough diary, not enough fruit and to much protein. I need someone who knows there shit to write me a diet for my mother if my is no good . Here mine is.

Meal 1

5 egg whites

1 yolk

½ cup oatmeal

½ an apple

Meal 2

4oz of ground turkey breast

¾ of a cup of cooked brown rice

½ cup of broccoli

Meal 3

4oz chicken breast

8oz of red potatoes

½ cup squash



Meal 4

4oz of Salmon

8oz of yam

½ cup green beans

Meal 5

4oz of Tilapia

1 cup of corn

½ coli flower

Meal 6 is “”Optional””

4oz Ocean perch

½ cup spinach

Please tell me what you think and re-write it if you think its no good

Originally Posted by Tough Old Man

Ok here’s the situation. Good old mom. My mother is 69 yrs old. She does 45 min’s Mon thru Fri on her treadmill at 3 mph. She is 5”4” tall and weighs as of today 184 lbs. 3 months ago she weighed in at a good 209 lbs.

The past two weeks she has gained a lb instead of losing. So I wrote her this diet. She claims no good as not enough diary, not enough fruit and to much protein. I need someone who knows there shit to write me a diet for my mother if my is no good . Here mine is.

First - Your diet is waayyy too high in calories for a mostly inactive 69 yr old female. At her size she only needs about 1300-1500 cals/day!!

So she needs A LOT less carbs (she is not very active), less protein and she CERTAINLY needs more fats to keep her body healthy (joints, hormones etc are important for her at this age). She is also at risk of things like osteoporosis and needs more calcium than you have given her.

She is not a 'bodybuilder' and does not need to eat like one! Basically, she needs a diet that is well balanced and healthy, that will result in a calorie deficiency.

Meal 1
5 egg whites
1 yolk
½ cup oatmeal
½ an apple

Try:
0.5 cups oatmeal with
1 tbs linseed mixed through and topped with
0.25-0.5 cups blueberries,
0.5 cups 1% cottage cheese and
0.5 cups skim milk

She should also take 600mg of elemental calcium from a tablet containing calcium citrate and hydroxyapitate (other things like Vit D and magnesium will help absorption).

Meal 2
4 oz of ground turkey breast
¾ of a cup of cooked brown rice
½ cup of broccoli

WAYY too much for her. She needs a lot less - eg: a cup of FF/SF natural yoghurt with a grated apple and 1 tbs of chopped walnuts mixed through.

Meal 3
4oz chicken breast
8oz of red potatoes
½ cup squash

8 oz potatos??!!! What are you trying to do??!! Fatten her up!!!

Try -
2-3 cups mixed salad (lettuce, tomato, baby spinach, mushrooms, cucumber, sprouts, sweet peppers, celery) with
3 oz of grilled chicken breast and
0.5-0.75 c of chick-peas/kidney beans (or barley or brown rice) mixed through
Topped home made dressing of 0.5 tbs olive oil, 1 tbs bulsamic vinegar and some black pepper.

Meal 4
4oz of Salmon
8oz of yam
½ cup green beans

8 oz yams is rediculous for someone her size!! You have to realise that just because she wieghs 180 pounds does not mean she EATS that much food - She is likely only 80-100 pounds of LEAN MASS!! You feed her like this and all you do is feed her fat cells!

Try -
3-4 large bits of celery topped with
0.5 cups of 1% cottage cheese and
1 tbs of peanut butter

Meal 5
4oz of Tilapia
1 cup of corn
½ coli flower

This should be her last meal. Something like -
4 oz salmon, steamed/poached or grilled
1-2 cups steamed vegetables (no peas, carrot or corn)
(no added fats)

OR An omlette with
1 egg, 4 whites
1-2 cup steamed vegetables (no peas, carrot or corn)
(no added fats)

Meal 6 is “”Optional””
4oz Ocean perch
½ cup spinach

Drop this. If she is STILL hungry after all that food then something like a light dessert with:
0.25-0.5 cups berries (eg: strawberries and blueberries) and 0.5-1 cup of FF/SF yoghurt. She could top with some liseed meal or walnuts (1 tbs).


It is ideal if she then gets at least another 600mg elemental calcium at night before bed (this means if you find some tablets containing about 250mg of elemental calcium from about 1200-1500mg of calcium in the form of calcium citrate or hydroxyapitate, she will need about 2-3 tablets taken 2-3 times a day).

But I would strongly suggest a supplement intake of about 1200mg elemental calcium/day (which is about 6 capsules of 250mg elemental calcium - if each tablet has about 1200-1500mg of calcium citrate/hydroxyapitate).

Also - 6 fish oil caps a day can be added to this as well (if she will take 6. If not, try to convince her to take 3 to 4).

Also - get her to think about starting up some form of light resistance work. It will really help to get her more active than just walking on the treadmill.