Seniors and Plant-Based Diets
Interest in plant-based diets is booming in all age groups, including seniors. In a recent survey of US and Canadian seniors, 30% of respondents said they had been incorporating more plant-based meals into their diet. (The survey was done on behalf of Amica Senior Lifestyles.)
This ties in very closely with the number of flexitarians in the general population (in North America and in New Zealand).
While presenting our Angel Food plant-based cheese alternatives at trade shows recently we’ve had a lot of interest from aged care providers wanting to do the best for their residents.
There might be a preconception that seniors are less likely to change the eating habits of a lifetime, but older age is of course a time when aches and pains make themselves known – which drives some people to start looking for solutions.
Increasing your intake of plant-based foods is definitely one of the solutions people are implementing.
This high level of interest among older citizens is backed up by our own website and social media data too.
Having more time at home and less access to out-of-home dining options during the pandemic has meant a renewed interest in cooking for many people, including seniors. Almost 60% of those surveyed said they had made healthier choices during the pandemic (7% admitting eating more junk food than usual!).
As well as wanting to eat more healthily, seniors may also be influenced by their own knowledge of the environmental impacts of plant-based food – and by the choices of their children and grandchildren.
Aged care providers are increasingly having to cater for vegetarian and vegan diets as these diets gain popularity in the wider population.
As with any dietary choice, care must be taken to ensure that nutrition is at least adequate – and any dietary change should be done slowly so that gut bacteria have time to adjust. With ageing some nutrients are less well absorbed by our bodies, so care is needed with all diets, plant-based or not. See the hints at the end of this blog post.
But food isn’t just about nutrition. For many of us, our individual and family histories are inextricably linked to the meals we prepare and share. My own father is in residential care, and I have seen for myself how all the residents look forward to mealtimes!
When catering for plant-based diets for any age, nutrition and enjoyment both need to be considered! Making a vegetarian meal vegan by simply removing the sour cream or cheese is probably not going to make the recipient feel loved and respected.
And someone who grew up eating dairy cheese but is now on a dairy-free diet will really appreciate a non-dairy cheese on their pizza rather than being served a cheese-less pizza.
Biologist Veronika Charvátová MSc, a researcher from UK organisation Viva! Health, has the following recommendations about healthy vegan diets for people over 50.
1. Eat plenty of bone-friendly foods
Foods rich in calcium, magnesium and vitamin K include:
Nuts and seeds
Leafy greens
Oranges and fresh or dried figs
Tofu and edamame
2. Take vitamin D daily
This is vital for healthy bones and a strong immune system. If you’re not getting enough time outside, or your skin is covered with clothing or sunscreen, you may not be getting sufficient. Talk to your doctor about a supplement.
3. Plenty of protein
Include a good protein source at every meal – lentils, beans, chickpeas, tofu, tempeh, edamame, mock meats, nuts or seeds. Wholegrain products like wholemeal bread and oats are also good sources.
4. B12 supplement is a must
Another effect of ageing is reduced ability to absorb vitamin B12, and a daily supplement for everybody over 50 is recommended regardless of
5. Wholegrains for your heart
Swapping white flour products, such as bread, pies, cakes and biscuits, for wholegrain has a bigger health effect than you may think - they’re an excellent source of fibre, B vitamins, minerals and protein. Wholegrains include wholemeal bread, brown rice, oats, whole wheat pasta, quinoa or buckwheat – eat at least two portions daily!
6. Digestion boosters
Sufficient intake of fibre is vital to keep things moving along.
Wholegrains are great for that and so are pulses such as lentils, beans, peas and chickpeas, nuts and seeds and, of course, fruit and vegetables.
If dental problems make eating these items tricky then the same ingredients can be blended into soups, sauces and smoothies.
7. Antioxidants for respiratory and joint health
An antioxidant-rich diet is known to reduce inflammation in the airways and joints. Eat at least five portions of fruit and vegetables daily and bear in mind that those with the richest colours – dark green, red or orange – contain the most antioxidants.
8. Vitamin E from natural sources
Nuts, seeds, soy and avocado are good sources of vitamin E, an antioxidant vital for all organs, healthy vision and the immune system. It’s better to get it from foods – nuts, seeds, vegetable oils, soya or avocado – than from supplements.
9. Healthy fats
You can get omega 3s from ground flaxseed, chia seeds, hemp seeds or walnuts.
See more details about healthy diets for over-50s here.
