Vegan for Life - Jack Norris [64]
• ½ cup fortified soymilk
SNACK
• 5 figs
LUNCH
No Tuna Sandwich
• 2 slices whole-wheat bread
• ½ mashed chickpeas with chopped celery and 1 tablespoon vegan mayonnaise
• Sliced tomatoes
• 1 cup calcium-fortified orange juice
SNACK
• 1 whole-wheat English muffin
• ½ cup tofu-carrot spread (¼ cup soft tofu and ¼ cup cooked carrots)
• 1 cup fortified soymilk
DINNER
• 1 cup brown rice
• 1 cup steamed broccoli
• ½ cup steamed carrots
• ¼ cup peanut sauce
Sample 3,000-calorie Menu for Teenager
BREAKFAST ON THE GO
Protein-rich smoothie
• 1 cup silken tofu
• 1 cup calcium-fortified orange juice
• 1 frozen banana
• English muffin with 2 tablespoons peanut butter
SNACK
• ¼ cup trail mix
LUNCH
Vegan sub sandwich
• 6-inch whole-wheat sub roll
• 4 vegan deli slices
• 2 slices vegan cheese
• Lettuce, tomato, and pickles
• 1 tablespoon vegan mayonnaise
• 1 cup fortified almond milk
• Apple
SNACK
• 2 oatmeal cookies
• 1 cup fortified soymilk
DINNER
Burritos
• 3 medium whole-wheat tortillas
• 1 cup refried beans
• ½ cup mashed avocado
• Chopped tomato and lettuce
• Salsa
• 1 cup brown rice
• 2 cups steamed kale seasoned with 2 teaspoons sesame oil
SNACK
• 2 cups bran flakes
• 1 cup fortified almond milk
CHAPTER 11
VEGAN DIETS FOR PEOPLE OVER FIFTY
We really don’t know very much about the eating habits of older vegans. And that’s too bad because nutrient needs change with aging in ways that might have particular relevance for those who eat plant-based diets.
The biggest issue for everyone, vegan or not, is that calorie needs for older adults decrease while nutrient needs stay generally the same or—in the cases of calcium, vitamin D, vitamin B6, and possibly protein—go up. Research shows that some older omnivores and lacto-ovo vegetarians fall short on nutrient intake. We suspect that this is true for some vegans as well.
It’s difficult to talk about nutrient needs of people “over fifty” because this is such a diverse group. Meal-planning issues and nutrient needs are likely to change considerably between the ages of fifty-five and eighty-five. For example, while women tend to find that menopause is accompanied by unwanted weight gain, for people in their eighties, getting enough calories can become the challenge. This chapter looks at issues that may affect people at different stages of the later years.
CHANGES IN NUTRIENT NEEDS WITH AGING
The chart on page 167 shows changes in the RDAs for people over fifty. A nutrient of particular concern for all older people is vitamin B12. There is evidence that some signs of aging—such as loss of hearing, forgetfulness, confusion, and depression—could be related at least in part to inadequate vitamin B12 since this vitamin affects the nervous system. A marginal intake of vitamin B12 can also raise the risk for stroke, a problem in older people.
This is where vegans might have the edge, as we discussed in Chapter 3. Absorption of vitamin B12 from meat, dairy, and eggs declines among a large percentage of older people because of digestive changes. Changes causing decreased absorption may affect as many as 30 percent of people over the age of fifty and 37 percent of those over the age of eighty.1 However, most of these changes don’t affect absorption of vitamin B12 from supplements and fortified foods, so health professionals advise all people over the age of 50 to get at least half of their B12 from these sources. Many people, though, aren’t aware of this recommendation. That’s where the vegan advantage comes in, because vegans who are educated about good nutrition are already taking B12 supplements.
Vitamin D needs are higher for those over the age of seventy. One reason for the increased requirements is that the synthesis of vitamin D from sun exposure declines with aging. In addition, calcium absorption becomes less efficient. While there is much debate about how much calcium people need at all stages of life, adequate vitamin D and calcium are both important for preventing osteoporosis in later