help with my dad

hey guys, i see what you guys write about your diets and i can tell you know what you're doing. so i was wondering if you could help me with my dad? he is 55 and lifts real light and runs a couple of miles a day. he is trying to lose some weight but we really don't know how to do it in a SAFE and effective way. counting calories seemed to work good for him, but is there a better way? and what kind of QUALITY foods should he be eating for a man his age. are there some foods that would be more beneficial for him at his age than others? thanks for your help. i just worry about him, you know? he's not getting any younger. i'm sure you guys know what i'm talkin about, we all got dad's. thanks again for your help.

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I think he should still count calories, but also start paying attention to where calories are coming from. He should be eating the same kinds of foods as anyone else. Healthy food is healthy food regardless of one's age. Some basic guidelines: try to consume a good amount of healthy fats (unsaturated; these come from oils, nuts, seeds, some fish), low-GI carbs (unprocessed, whole-grains, fruits, vegetables, anything with fiber), and lean protein (poultry, fish, lean cuts of beef or pork, egg whites) and limit consumption of saturated fats (from meats, high-fat dairy products like cheese, cream and whole milk), trans fats (anything with "partially hydrogenated oil" in the ingredient list, shortening, margarine...a lot of packaged baked goods contain a lot of these), sugar and refined carbohydrates. A diet based on these principles should reduce risk for heart disease, hypertension, cancer, and diabetes among other things. And if you don't eat this way now, you should.

thank you, i really do appreciate your help