Plant-based nutrition for older adults
Plant-based diets for older adults are becoming more popular because of the nutritional health benefits. A vegan diet has been linked to lower medication use among seniors.
Vegan nutrition for older adults can be more complicated though and there are some micro and macronutrients that should be considered a priority when transitioning to a plant-based diet.
With the guidance of a vegan nutritionist, you will have ongoing support and meal plan preparation, helping you reach your nutritional needs every day.
The following are the most important nutrients to consider increasing in a plant-based diet.
Protein foods
To ensure adequate protein intake, make sure meals and snacks contain plant-based proteins, such as chickpeas, tofu, black-eyed beans, kidney beans, lentils, quinoa, wild rice, nuts and seeds, nut butter, and soya alternatives to milk and yogurt
INCLUDE CALCIUM
Women past menopause and men over 55 should have1200mg of calcium per day. Plant-based calcium is found in fortified soya milk and almond milk, calcium-fortified cereals, collard greens, and broccoli.
Learn more about calcium-rich foods here
INCLUDE vitamin d
It’s hard to get vitamin D from diet alone, so a supplement of 10mcg a day(especially in the winter) is recommended.
IRON-RICH FOODS
Iron is essential for making red blood cells, which carry oxygen around the body. It’s also essential for physical performance, wound healing, supporting the immune system, cognitive development and function, and thyroid metabolism. Older adults need 8.7mg of iron a day.
Good plant sources of iron include lentils, chickpeas, beans, tofu, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, kale, dried apricots, figs, raisins, quinoa, and fortified breakfast cereal.
Learn more about iron-rich foods here
Include vitamin B12
Vitamin B12 is produced by bacteria, not animals or plants.
B12 is important for creating red blood cells and DNA, and for maintaining healthy nerve function. Getting enough B12 can be a challenge for older people because they can't absorb it from food as well as younger people.
If you are an older adult, you might want to consider taking a supplement for B12 as well as trying to incorporate B12 into your diet. It is vital for good health and cognitive functioning.
Some foods to try are fortified cereals, marmite + yeast spreads, fortified plant-based milks, plant-based meats, tempeh, chlorella, nori seaweed, cremini mushrooms.
Learn more about vitamin B12 here
If you would like to know more about my vegan nutrition program for older adults, contact me here