Remember when you were a kid and your parents told you to eat your vegetables because they’re good for you?
They probably didn’t realize just how right they were.
New research shows that eating a plant-based diet can extend your life—even if you start eating that way at age 80.
New research shows that eating a plant-based diet can extend your life—even if you start eating that way at age 80.
Researchers found that changing to a plant-based diet at age 80 still added 3.4 years of life expectancy, and switching at age 60 could add eight years. The added life expectancy increases the earlier you make the switch.
Understanding plant-based diets
You might be thinking that changing your diet at this point in your life is a lot of work. Plus, what would you eat instead of meat?
The first thing to understand is that a plant-based diet is not a vegetarian or vegan diet. Plant-based diets often allow for fish and poultry and even small quantities of other meats. It’s just that the bulk of your diet will be made up of plant-based, non-processed foods.
…a plant-based diet is not a vegetarian or vegan diet.
Even though some meats are allowed, plant-based diets generally require an increase in protein from other sources. Thankfully, a number of meat replacements are available to ease the switch to a plant-based diet.
Meat replacements for switching to a plant-based diet
You can replace both the nutrients and texture of meat with a well-chosen meat replacement. Here are a few of our favorites:
Jackfruit
Jackfruit is a large, tropical fruit popular in Asian cuisine. The fruit itself has a sweet, bland flavor that allows it to soak up the flavors of the spices it is cooked in, and it has a chewy texture that many liken to meat.
Be aware that jackfruit’s nutrient profile is high in carbs and low in protein, so while it can replace the texture and flavor of meat, it can’t replace the protein meat provides.
Beans and legumes
Long popular with vegans and vegetarians, beans and other legumes are a great, inexpensive source of protein. They also add flavor and texture to a dish.
Plant-based sausages
Plant-based sausages can provide some of the same texture and flavors as pork or beef sausage. Most often made with pea protein or soy protein, plant-based sausages can give your plant-based dish just the flavor boost it needs.
Tofu
Tofu is a meat substitute made from dried soybeans that can be used in a variety of dishes. Its versatility – you can fry it, bake it, sauté it, even microwave it – makes it a popular choice. Plus, tofu is a great source of protein.
Mushrooms
Mushrooms might seem like an odd choice for a meat replacement, but they offer plenty of nutritional value and a dense texture that can replicate meat. Portobello mushrooms tend to be the mushroom of choice to replace meat in the center of the plate.
Keep in mind that while mushrooms are a great choice for those trying to lose weight or simply eat healthier, they don’t have the protein content of meat.
Tempeh
Tempeh is a soy-based meat replacement that can be the perfect replacement for ground beef, as it can be crumbled and fried. Try it in dishes like chili, tacos or skillet dishes that call for ground beef.
Plant-based burger patties
Don’t want to go to the trouble of making your own burger patty replacements with black beans or chickpeas? As the popularity of plant-based diets has grown, so, too, have the options for purchasing prepared patties.
A variety of brands offer a plant-based patty you can buy at the grocery store, and more and more restaurant chains are adding plant-based burgers to their menu, which means you or your loved one can stick to a plant-based diet even when you’re eating out.
Making the change to a plant-based diet
Changing a lifetime of eating habits may seem like a daunting task, but if you’ve researched all the benefits (because living longer sounds like a good thing) and are ready to dive in, it’s important to do it the right way. Here are some tips to make the transition easier.
Tips for transitioning to a plant-based diet:
- Check with your loved one’s doctor to make sure there isn’t a health-related reason they should avoid a plant-based diet.
- Start slowly. While your inclination might be to jump right in, it’s much easier to change habits if you start by adding a couple of plant-based meals a week. This also lets you get used to cooking and stocking your kitchen differently.
- Change the meat portion size. Another option is to gradually increase the proportion of plant-based items on the plate while reducing the meat portion.
- Watch your loved one’s protein intake. Seniors, especially, need to be aware of their protein needs as the body doesn’t process protein as efficiently in older age. As they start eating a plant-based diet, keep a log of their protein intake to make sure they’re getting enough.
- Start with breakfast. Breakfast might be the easiest meal to switch to plant-based options as many breakfast foods are already plant-based. If your senior likes some meat with breakfast, try some plant-based sausages.
- Stick with healthy options. If you think about it, Oreos and potato chips are technically plant-based, but they aren’t really that good for you. Don’t just focus on whether a food has meat in it; focus instead on its nutritional value for the body, and keep your kitchen stocked with the healthy stuff.
Making the switch to a plant-based diet will require some commitment and changing of old habits. But the results can literally be measured in years.
