Plant-Based Eating for Older Adults

By Silver Sitters

Plant-based eating for older adults can include vegetables, fruit, whole grains, beans, nuts and seeds, with limited or no animal foods. A vegan diet excludes animal products, including eggs and dairy. Either approach needs enough food and a suitable balance of nutrients.

Plan complete meals

Removing meat or dairy should leave room for nourishing replacements. Include protein sources such as lentils, chickpeas, tofu, tempeh or nut butter. Add a starchy food, vegetables or fruit, and other foods suited to your needs and preferences.

A plant-based label does not tell you whether a product supplies enough protein or other nutrients. Compare labels on dairy alternatives and meat substitutes rather than assuming they are interchangeable.

Pay attention to vitamin B12 and minerals

Reliable vegan B12 sources include foods fortified with the vitamin and appropriate supplements. Check labels on cereals, nutritional yeast and plant-based drinks. Ask a clinician or dietitian how to meet your needs and whether a supplement is appropriate.

Calcium-set tofu and calcium-fortified drinks can help replace calcium from dairy. Iron-rich beans, lentils and fortified cereals can be paired with vitamin C foods, such as peppers or oranges, to improve absorption. Vitamin D, iodine and selenium also deserve attention when planning a vegan diet.

Protect your intake if appetite is poor

Eating more plants does not mean everyone should lose weight. If illness or poor appetite makes it difficult to eat enough, smaller meals and snacks may be easier. Nut butter, tofu or other suitable additions can increase a meal’s energy or protein.

Discuss unintended weight loss or continuing difficulty meeting your needs with a clinician or registered dietitian. They can help adapt meals to your health, appetite, allergies and treatment plan. The goal is a sustainable eating pattern that nourishes you.