What to eat is an essential question for human survival and we are facing it at each meal every day. It’s very easy to come across conflicting information, especially in the health science regards meat-based diets in comparison to plant-based diets.
So, Which One Is Better? The debate is ongoing and each side has sound arguments. There is no clear winner at this time. Also to mention a recent study “Mortality in vegetarians and comparable nonvegetarians in the United Kingdom,” published in Dec, 2015, concluded that United Kingdom–based vegetarians and comparable nonvegetarians have similar all-cause mortality. A 2022 study reported that the overall health of people following plant-based diets appears to be generally good, with advantages but also some risks, and the extent to which the risks may be mitigated by optimal food choices, fortification and supplementation is not yet known.
Nutrition has its unique importance during the aging process. However, either eat meat or not, you have healthy options. Humans are living longer; older adults are enjoying energetic and active lifestyles well beyond retirement age. Health science is evident that eating well and being active can make a big difference in the quality of life.
You are never too old to enjoy the benefits of improved nutrition and fitness. With nutrient-rich foods, fitness, and social activities, you are entering a new dimension of life. In fact, as you are getting older, food and activity choices become even more important to your body.
More Nutrients, Fewer Calories
As human body age, we need fewer total calories, but more nutrients, especially protein, B-vitamins and calcium. In terms of nutrition, quality is more important than quantity. All personal food choices, for every food group, need to be power-packed with more nutrients per calorie. For both optimal physical and mental health, older adults truly need to make every calorie count.
The golden years are definitely not the time for extreme diets or drastic weight loss. The goal should be to eat better while eating less. Fad diets frequently eliminate entire food groups, which can lead to serious nutrient gaps. Rapid weight loss often leads to a loss of lean body mass, exactly the opposite of what older people need for good health. It is worth to note that knowing both being overweight and being underweight is associated with an increased health risk, however, the increase in health risk is much greater with increasing underweight than with increasing overweight. While overweight and obesity pose a significant health risk, extreme underweight is associated with an even higher health risk.
Aim for a stable weight as you get older and keep the BMI with normal range. The right balance of foods and activities could help lose more fat, while maintaining strong muscles and bones.
The Protein Power
The meat-based diets in comparison to plant-based diets, the main point to remember here is that protein isn’t the same. Human in all ages need protein to build strong mussels and healthy bodies. The key difference between animal and vegetable protein is in their amino acid profiles and the rate at which our bodies can absorb amino acids and put them to use. Because animal protein is more similar to protein found in the human body, it is used up more rapidly than those found in plants.
Senior Malnutrition and Vitamin Deficiencies
Malnutrition is seen in varying degrees in the elderly, along with varying vitamin deficiencies. Malnutrition is due to under nutrition, nutrient deficiencies or imbalances. Mild malnutrition symptoms may include loss of appetite, general malaise or lack of overall interest and wellness.
Common nutrient deficiencies of dietary origin include inadequate intake of vitamin A, B, C, D, E, folic acid and niacin. Malnutrition may also be the result of some socioeconomic risk factors.
The USDA food patterns suggest that people 50 or older choose healthy foods every day from the following:
- Fruits — 1-1/2 to 2-1/2 cups [What is the same as 1/2 cup of cut-up fruit? A 2-inch peach or 1/4 cup of dried fruit]
- Vegetables — 2 to 3-1/2 cups [What is the same as a cup of cut-up vegetables? Two cups of uncooked leafy vegetable]
- Grains — 5 to 10 ounces [What is the same as an ounce of grains? A small muffin, a slice of bread, a cup of flaked, ready-to-eat cereal, or ½ cup of cooked rice or pasta]
- Protein foods — 5 to 7 ounces [What is the same as an ounce of meat, fish, or poultry? One egg, ¼ cup of cooked beans or tofu, ½ ounce of nuts or seeds, or 1 tablespoon of peanut butter]
- Dairy foods — 3 cups of fat-free or low-fat milk [What is the same as 1 cup of milk? One cup of yogurt or 1-1/2 to 2 ounces of cheese. One cup of cottage cheese is the same as ½ cup of milk.]
- Oils — 5 to 8 teaspoons [What is the same as oil added during cooking? Foods like olives, nuts, and avocado have a lot of oil in them.]
- Solid fats and added sugars (SoFAS) — keep the amount of SoFAS small [Note: when eat too much SoFAS, there will be not enough calories for the nutritious foods to take-in.]
Vegetarians/vegans can be at risk of malnutrition due to limit animal food sources, which cause deficiencies in Vitamin B12, Calcium, Iron, Zinc, Vitamin D, Omega-3 fatty acids, magnesium, and high-quality protein. These deficiencies may be associated with increased risk for certain types of cancer, stroke, bone fractures, preterm birth, and failure to thrive. Avoiding consumption of animal-sourced food may also be related to higher rates of depression and anxiety. Hair loss, weak bones, muscle wasting, skin rashes, hypothyroidism, and anemia are other issues that have been observed in those strictly following a vegan diet. Researchers concluded that a whole foods diet with animal foods may be a more effective dietary approach to improving life expectancy, according to a 2022 comprehensive review.
Personal Food Choice
Food choice is a personal decision. Honestly, we are not only eating for what we “should” because it’s good for us, but also eat for our taste satisfaction and pleasure. A good balance between healthy eating and pleasure eating is the key for sustained health benefit and happiness.
If you love meat, you have a rich source of protein and no limitations of all food groups. Keep in mind for portion control and avoid high fat.
The take home messages
- There is no right or wrong answer for eating meat-based or plant-based only.
- The protein is different, from animal or plant food source, to meet human nutritional needs.
- As human body age, we need fewer total calories, but more nutrients, and to focus on nutritional quality not quantity. Our goal should be to eat better while eating less.
- Food choice is a personal decision. A good balance between healthy eating and pleasure eating is the key for sustained health benefit and happiness.
- Ensure adequate nutrition intake. Enjoy healthy eating as rewards for healthy aging.
Go to https://qualitylifeforum.weebly.com/coaching-programs.html for more health coaching topics
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4691673/
http://www.eatright.org/resource/food/nutrition/dietary-guidelines-and-myplate/healthy-weights-for-healthy-older-adults
https://www.naturade.com/vegetable-protein-vs-animal-protein/
http://www.aplaceformom.com/blog/seniors-nutritional-needs/
