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With World Vegetarian Day (November 1) approaching, you may be thinking about exploring a plant-based diet for yourself. But what real health benefits might it provide, especially in later life?
“Most guidelines, such as The EatWell Guide, recommend eating more plant foods like fruits, vegetables and legumes, and there is also a lot of observational evidence linking plant-rich diets to longevity, lower risk of heart disease and some cancers,” says. katie sandersDoctorate-rated dietitian and nutritionist. ,Research It also suggests that higher intake of plant foods may be linked to several things, including better gut health, heart health and lower blood pressure levels.
“Plant-based diets may help with heart health because they are low in saturated fat and rich in fiber, potassium and antioxidants. Eating lots of fiber and plant-rich foods may also help balance blood sugar and improve insulin sensitivity.”
She adds that although a plant-based diet may be suitable and beneficial later in life, she does not think it is necessarily better. Mediterranean Diet. “I think any sustainable dietary pattern is one that you can ultimately enjoy and maintain, and provide you with all the nutrients you need,” explains sanders,
Sanders emphasizes that the key to a nutritious plant-based diet is planning,
“You need to plan well to make sure you’re getting enough protein, calcium and things like vitamin D, iron and vitamin B12, which become even more important as we age,” says Sanders.
If you’re interested in taking advantage of a plant-rich diet, here are some tips on how to make this change in a balanced, healthy way…
1. Start with small changes
“You don’t need to cut out animal foods completely, but try to aim for a diet rich in plants,” advises Sanders. “Start small by adding one or two extra portions of fruits and vegetables to your meals every day. It’s what you add, not what you remove, that makes the biggest difference.”
2. Prioritize protein
“If you’re following a completely plant-based diet, make sure you’re getting enough protein,” Sanders advises. ,protein Important for the formation and repair of cells, muscles, hair and skin. “This becomes even more important as we age as our muscle mass begins to decline and we become more vulnerable to frailty and falls.”
Dietitians highlight that you can get enough protein from plant-based foods if you eat a variety of beans, lentils, tofu, tempeh, nuts, seeds and whole grains.
“Aim for three to four servings of high-protein plant-based foods a day,” advises Sanders.
3. Focus on whole plant foods instead of processed options
“I would recommend focusing on whole plant foods — beans and vegetables and whole grains — rather than processed foods,” advises Sanders. “For example, a vegetarian burger and chips will have much higher amounts of saturated fat and salt than a lentil curry. And you won’t get the benefits of nutrients like fiber, vitamins, antioxidants and polyphenols that whole plant foods contain because they’re removed when something becomes ultra processed.”
4. Make sure you’re getting enough calcium
“As we age our bones become more fragile, so we need to make sure we get enough calcium for good bone health,” says Sanders. “Aim for two to three portions of dairy or non-dairy equivalent a day. Plant-based milks and yogurt are typically rich in calcium.”
5. Buy canned and frozen vegetables
“Canned beans, lentils, and frozen vegetables can be a relatively inexpensive source of protein,” says Sanders. “They can be just as nutritious and more budget-friendly than fresh vegetables. For example, roasting a can of chickpeas in the oven with a little olive oil and paprika can be a very inexpensive, easy snack option.”
6. Keep your plate colorful
,Diversity “Always a good idea. Making meals more colorful is a good way to incorporate additional fruits, veggies, and plant-based foods into your diet,” says Sanders.
7. Divide your plates into thirds
“Think about dividing your plate into thirds,” suggests Sanders. “One third is for your carbohydrates like pasta, rice, potatoes, etc., and then one third is for protein. If you’re eating a plant-based diet, the protein could be things like tofu, tempeh, beans or pulses. Then the remaining third is for vegetables or salads. Thinking about these three components helps maintain some balance.”
8. Get professional advice
“Not everyone needs professional advice to go plant-based, but if you’re an older adult, have low body weight, are at risk for frailty or falls and/or have a medical condition like osteoporosis, it’s probably worth getting some advice,” advises Sanders. “You just want to make sure you’re doing it the right way, and you’re not limiting any nutrients or becoming malnourished.”