October 1st was World Vegetarian Day. Although I no longer am a full-fledged vegetarian, research of healthy, long-lived populations reveals that active nonagenarians and centenarians tend to have eaten a primarily plant-rich diet most of their lives.
Often their family emphasis on vegetables, legumes, grains and fruit was due to economic and geographic circumstances of their early lives.
In this week’s post we’ll describe the range of plant-based eating and mention the role of protein (plant or flesh-based) that may be required as people age.
- Fruitarian: Consuming only fruit. Not recommended for extended days due to lack of critical nutrients found in green vegetables and legumes.
- Vegan: Eating only plant-based foods, no animal products of any kind.
- Vegetarian: Choosing only legumes, vegetables, tubers, grains and fruits – not a purist in that some minimal amount of animal by-product may be contained in processed foods.
- Lacto or Lacto/Ovo Vegetarian: adding dairy products to vegetarian diet or dairy and egg foods to one’s plant choices.
- Pescatarian: Full-plate Vegetables, fruit and seafood are primary food sources.
- Flexitarian: Primarily plant-based diet with allowance for fish, poultry and some meats in small-to-moderate amounts.
As more research focuses on the diet of active, healthy long-lived populations, protein needs (and weight-bearing exercise) seem more critical once a person reaches age 70 and beyond, depending on previous dietary patterns.
Consuming higher amounts of protein as we age is for preventing frailty and loss of brain function, according to Dr. Joel Fuhrman in his book, Eat for Life: The Breakthrough Nutrient-Rich Program for Longevity, Disease Reversal and Sustained Weight Loss.
The writings of Dr. Valter Longo, Professor of Gerontology and Biological Sciences and Director of the Longevity Institute at the University of Southern California –Leonard Davis School of Gerontology, Los Angeles, one of the leading centers for research on aging and age-related disease, also reference the need for increased protein intake as people age.
If one wants to stay Vegan or Vegetarian, protein can be increased by regularly adding plant-based protein smoothies to the daily diet.
Or choose to consume additional amounts of combined grains and legumes (beans, lentils, etc.) However, be careful of weight gain by adding too many excess calories!
Or Lacto/Ovo Vegetarian, Pescatarian or Flexitarian foods may become preferred choices for meeting Boomer/Senior additional protein needs.
Eating for healthy, active, vibrant longevity can be attained by all of us.
We simply need to pay attention, and make careful choices 85% of the time, to everything that goes in our mouths. WF!
