If tofu turkey and meatless meatloaf are on your holiday menu this year, you may have made the switch to a vegetarian diet, eliminating at least some animal protein. But how much animal protein can you safely cut out of your diet? Among the many types of vegetarian diets, three are particularly common: a pescatarian diet allows seafood; a lacto-ovo diet allows dairy products and eggs; finally, a vegan diet allows no seafood, dairy, or other animal products. All of these approaches typically include lots of fruits, vegetables, legumes, whole grains, nuts, seeds, and healthy oils. These plant-based foods contain several healthy components. Compared with meat-containing diets, the health benefits of all vegetarian diets are well documented: lower rates of heart disease, high blood pressure, diabetes, obesity, and cancer. The picture isn’t completely straightforward: a study published Sept.
Institute of Medicine Food and Nutrition Board. However, it is much more important and fun to think of the whole meal. Well-planned vegetarian diets can help to control blood sugar levels. Some common nutrition-related problems that older people encounter, and suggestions for dealing with them, are summarized in the following chart. High fiber whole grains are a good addition to your daily fare, too! For example, some seniors may need calcium from whole milk to combat osteoporosis. Vitamin D is very important to keep bones healthy. Try and mix aerobic exercise – e.
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The requirements of each individual will depend on eating habits, health and activity levels. A vegan diet also comes with health risks, especially for older adults, although you can take action to counteract those risks. Split bags of fresh vegetables, such as carrots, celery, and onions, or heads of lettuce, with a friend to reduce the amount of spoiled food that has to be thrown away. All of these approaches typically include lots of fruits, vegetables, legumes, whole grains, nuts, seeds, and healthy oils. As you begin your search, use this easy to understand guide to help you better understand your options. Avoid calcium deficiency. Good sources of these fatty acids include. Also, see ” Handy Hints for Quick Meals.