People are following plant-based diet plans due to the health benefits offered by these diets. They can be useful for preventing the development of chronic diseases, maintaining cardiovascular health, and managing a healthy weight. This is due to the high nutrient content and lower amounts of saturated fat in most plant-based foods. Also, this is one of the main reasons why physicians are advising their elderly patients to include more whole foods in their diet as it helps to reduce their dependence on medications for treating the symptoms of certain age-related diseases. In this article, we will discuss strategies for elderly people to stick to plant-based diets.
Use Spices Creatively
Spices are an important ingredient in many plant-based recipes as they bring flavors to food. They make eating food enjoyable, especially for elders as they tend to have dulled taste buds. Besides, spices like cumin and turmeric which are used in many South Asian recipes contain antioxidants that help to boost the immune system. Remember that the aroma of spices is due to the presence of aromatic compounds called terpenes; many of them produce therapeutic effects when ingested.
Instead Of Boiling, Roast The Vegetables
Traditionally, in many plant-based recipes, vegetables are steamed or boiled for cooking them. This has the effect of giving them a bland taste. But this can be avoided by roasting them as it helps to lock the flavor of vegetables. Usually, roasting is done by baking vegetables in an oven, and this caramelizes the sugars in them and brings out the flavors. Above all, roasting is a healthy way for cooking vegetables and fruits due to minimal loss of nutrients.
Avoid Consuming Excess Amounts Of Processed Carbohydrates
Following healthy plant-based diet plans means avoiding junk food like fries, potato chips, cookies, toast, etc. Such food has high amounts of calories and is low on nutrients; which is unhealthy. So, seniors must follow a whole food plant-based diet that consists of fruits, vegetables, whole grains, legumes, nuts, seeds, and essential supplements for lowering the risk of developing certain deficiency diseases. You must also know that whole food or minimally processed food has a lower glycaemic index, this is especially important for those who are suffering from diabetes.
Find Good Sources Of Plant-Based Proteins
Reducing the consumption of meat means the source for complete proteins is decreased. This can be overcome by including more plant-based sources of protein like soybeans, lentils, chickpeas, quinoa, buckwheat, nuts, and vegetables like spinach. Remember that protein is an important macronutrient that is required for maintaining muscle mass.
These are some of the important ways by which seniors can effectively follow plant-based diet plans.