FOOD FOR OLDER VEGETARIANS
The ageing process
The ageing process gradually changes our bodies:
o Appetite We may become less active and have smaller appetites. There is often a gradual decline in smell and taste - senses which trigger the body for food - so hunger isn’t felt so acutely. But, it’s important to eat enough to cover energy and nutritional requirements. Fortunately a nutrient-dense diet is easier to achieve for older vegetarians than for meat-eaters
o Teeth Some older people have dentures or missing teeth, perhaps making ‘al dente’ vegetables or seeds difficult
o Digestion Vegetarians often have more robust digestive systems than meat-eaters. But some foods become more difficult to digest as we get older e.g. radish, raw cabbage, beans and cucumber skin
o Fibre Constipation can be a problem for many older people, but vegetarians tend to suffer less than meat-eaters, because a balanced vegetarian diet contains plenty of fibre
o Fluid Alongside a high fibre diet it is important to ensure a plentiful intake of fluid.
Communication It is important to communicate your individual food preferences, and any food intolerances or medical restrictions, to anyone involved in your food provision.
Presentation Attractive, appetising-looking meals counter reduced appetites. A mix of colour tells the body to be hungry, so ingredients or garnishes like parsley, tomatoes, strawberries or mint help. And, of course, not all vegetables are green. A huge pile of food can be off-putting – so don’t overfill plates.
A few tips for when you’re busy
• Keep it simple. Some vegetarian dishes require soaking of beans etc, and this can be fiddly, but remember - most beans are available in cans.
• There is an ever-increasing range of ready-made vegetarian or vegan meals. They are not always promoted as ‘vegetarian’ because supermarkets are targetting the growing number of ‘meat-reducers’ and healthy eaters.
• Some vegetarians avoid ‘alternatives’ to meat – preferring food that does not ‘pretend’ to be something else b ut be open-minded, because some of these products are very good.
• Make full use of your freezer. Freeze extra portions to save time on another day.
Fresh and seasonal Try to use seasonal produce, especially if it’s local. Seasonal produce tends to correspond to what the body wants e.g. salads when it’s hot. When you have a ready-made dish, choose a fresh vegetable or salad to go with it.
Dairy over-load Dairy products have nutritional value, but also a high degree of saturated fat, so should not be eaten to excess. Therefore: don’t use cheese as your regular main source of protein; use skimmed or semi-skimmed milk to reduce fat intake; and remember the alternatives, like nuts, pulses, tofu and soya milk.
The wonderful soya bean! Soya foods offer a wide range of nutritional and health benefits. They are a particularly good source of protein as soya contains the eight essential amino acids which the body needs. Soya products provide a rich source of polyunsaturated fatty acids (including the ‘good’ fats, omega-3) and are free of cholesterol. Soya milk contains less saturated fat and more unsaturated essential fatty acids - which can lower cholesterol levels – than cow’s milk
Soya products provide an excellent source of disease-busting antioxidants, B vitamins (including folate) and iron. Calcium-fortified soya products, like soya milk and tofu, provide a valuable source of this important mineral without the saturated animal fat, animal protein (casein) and cholesterol found in dairy products. Many soya foods also contain valuable fibre.
Tofu is superb for protein value and digestibility. It absorbs flavours around it and can take on ‘meaty’ or ‘creamy’ qualities, and can be added to vegetable dishes to boost protein or liquidised into soups.
Drinks Many older people find sleeping difficult, so too much caffeine from tea or coffee is best avoided. Decaffeinated alternatives are readily available and there’s a wide choice of good fruit and herbal teas. Don’t forget to drink plenty of water. Liquid intake is very important for older people as it’s possible to become dehydrated without even feeling thirsty.
Breakfast Ideas
Breakfast can be made more interesting by including:
• Instead of ‘regular’ branded cereals - granola, good quality mueslis, porridge, millet porridge, yoghurt (soya or dairy) with fruit and/or cereal, oat flake and fruit mixes soaked overnight
• Instead of fruit juice – grapefruit, prunes, fruit salads, dried fruit compote
• Instead of scrambled egg - scrambled tofu (recipe elsewhere on the website)
Salads
The possibilities for salad are endless, and many combinations are tasty and highly nutritious. Supermarkets offer a wide variety of different leaves. Add leaves from your garden or your own sprouted seeds and beans for a nutritious boost. Salads are easy to prepare and should be a regular feature of a good diet. They should be based on raw foods, but can also include cooked vegetables, pasta and grains. Sprinkle salads with seeds and dried fruit to add variety and extra calories if needed. No two salads need be the same.
Soups
Especially in the winter, soups are a good alternative to salads. There are hundreds of vegetarian and vegan soup recipes, but this is another area where you can be creative and experiment with different variations. Follow a recipe or try substituting or adding ingredients; make a soup ‘creamy’ by liquidizing it, (hand-held stick blenders are inexpensive and easy to use), or leave it as cooked for a ‘hearty’ version. You won’t go far wrong if you:
o gently fry a chopped onion until golden
o add a mixture of chopped vegetables – cut into bigger or smaller pieces depending on how easily they cook – (e.g. leeks, carrots, swede, celery, parsnips, potato, celeriac)
o add a little water and continue to steam fry for a few more minutes
o add the liquid: this can be vegetable stock; a mixture of canned tomatoes and stock; or tomato juice
o also add tomato puree, herbs, spices, a bay leaf or two, and salt and pepper
o stir well and bring to boil
o simmer for 45 – 60 minutes (taste to check when ready)
o when adding the liquid and seasoning you can also add lentils, macaroni or a dry ‘broth’ mixture
o alternatively, when the soup is ready, you can add canned beans or other legumes and continue to simmer for a few more minutes to heat through