Vegan for Life - Jack Norris [65]
There has been quite a bit of discussion about protein needs as people age. Lower calorie intake results in slightly higher protein needs, and there is also evidence that protein is utilized less efficiently with aging. The FNB does not recommend an increase in protein intake for older people, but some experts suggest that protein needs could be as much as 25 to 50 percent higher for older people compared to younger adults.3 Since vegans probably have somewhat higher protein requirements than omnivores, it’s important for older people to emphasize protein-rich foods in meals. High protein intakes along with resistance exercise, such as weight-lifting, have been shown to slow the loss of muscle mass that commonly occurs as we age.4 And protein supplements may improve bone health in older people.
Finally, the RDA for vitamin B6 is higher for older adults. This shouldn’t be a problem for vegans as long as their diets include a variety of whole plant foods.
One other change actually makes diet planning a little easier for older women. After menopause, iron requirements drop by roughly one-half since women no longer lose iron through monthly periods.
The challenges in planning healthy meals for older people aren’t all related to changes in nutrient needs. Taste sensitivity declines with aging due to either a decline in the sense of smell or an actual reduction in the number of taste buds. It is a real phenomenon and can lead to over-salting of food or poor appetite. It’s hard to eat if food doesn’t taste good.
Changes in living situations can have a significant effect on food choices too. Older people who find themselves living alone may find that their interest in cooking and eating suffers. While most neighborhoods offer communal or home-delivered meals for seniors, they are rarely suitable for vegans. Chapter 8 lists options for simplified and convenient meals that can be especially helpful for anyone who is cooking for one.
TIPS FOR OLDER VEGANS
• Watch your calories. As calorie needs begin to decrease with aging, it’s important either to cut back on energy intake or—a better idea for all-around health—to increase physical activity.
• Limit empty-calorie junk foods. This is good advice for everyone, but if you are cutting back on calories to manage your weight, it’s important to get the most you can from the foods you are eating. Choose plenty of whole plant foods and fortified foods to meet nutrient needs.
• Eat plenty of vitamin B6-rich foods like bran flakes, potatoes, tomato juice, bananas, figs, chickpeas, and veggie meats made from soy.
• Take a vitamin D supplement. It’s unlikely that older people—vegan or omnivore—can meet needs otherwise.
• Choose plenty of calcium-rich foods, aiming for at least eight servings per day from the Vegan Food Guide. If your diet regularly falls short of calcium, taking a supplement is a good idea.
• It goes without saying that no matter how old you are, a vitamin B12 supplement (chewable or sublingual) or plenty of B12-fortified foods is a must for vegans.
• Give your diet a protein boost by consuming plenty of legumes, nut butters, and soy products. Choose quinoa instead of rice or barley because it is one of the most protein-rich grains.
• Seek out condiments and spices that add flavor without excess salt. If you like spicy foods, perk up meals with salsa or cayenne pepper, or add curry powder to beans.
• Don’t forget to drink plenty of water. Many older people don’t get enough liquids.
THE BUDGET-MINDED VEGAN
If, like many older people, you live on a fixed income, cutting food costs may be a priority. Some of the best vegan nutritional buys include potatoes, dried beans, frozen vegetables (which are just as nutritious as fresh), peanut butter,