A growing number of older adults are going vegan as they aim for longevity and a better quality of life. According to a recent study, about 16 percent of Baby Boomers, currently around 61 to 79 years old, say that they eat plant-based food all of the time. Seniors are increasingly adopting a vegan lifestyle since it can help to manage blood sugar and cholesterol levels. It’s also proven to reduce hypertension, among other health concerns for older adults. 

Indeed, eating vegan meals can be beneficial for seniors since it helps to support healthy aging. But while going on a plant-based diet can certainly change a person's life for the better, it's also important to know that older vegans are more susceptible to malnourishment compared to other populations. Age-related changes in metabolism and appetite can make senior vegans vulnerable to other health issues, so getting them adequate nutritional support should be a priority. If your elderly parent or relative has recently gone vegan, here's how to plan a nutritionally adequate, plant-based diet for your loved one.  

Focus on Key Nutrients

Experiencing a gradual loss in appetite is a typical part of the aging process, and it's why a lot of individuals aged 60 and older are at risk of nutritional deficiencies. In fact, a study has found that about 15 to 30 percent of older people lose their appetite as they age. Those who live in senior care homes have a greater risk of malnourishment since factors like physical disability can make it difficult to eat independently. What's more, with the care sector experiencing operational challenges due to understaffing and lack of training, this means that there are less people who are qualified to help seniors with daily living activities, such as eating. 

Elderly adults who are aging in place or are living with family members may fare better since they have people around them who look after them and encourage them to eat healthfully. However, since seniors tend to eat less, caregivers need to take action to counteract the risks of malnourishment, especially if the older person is on a vegan diet. You can do so by focusing on key nutrients and making sure that your loved one gets the recommended amount of vitamins and minerals daily. 

For instance, to prevent muscle loss, see to it that your elderly loved one consumes the recommended amount of protein. This is about 1 gram per 1 kilogram of body weight per day, so include plant-based protein sources like tofu, lentils, quinoa, nuts, and seeds in their diet. You can do so by blending silken tofu into their soups or smoothies, sprinkling toasted nuts on salads or steamed veggies for crunch, or offering nut butters with bread or apple slices as a healthy snack. 

To maintain bone health, make sure that they consume calcium-rich foods like kale, spinach, bok choy, tofu, and plant milks. Vitamin D can also improve bone health, and your loved one can get this nutrient from supplements and mushrooms, especially those that are treated with UV light exposure. Don't forget to add omega-3 sources like chia seeds, walnuts, and soybean oil since these are essential for heart health and cognitive function. 

Encourage Them to Eat Small, Frequent Meals

Most of us are used to eating three big meals a day, but as we get older, we may find that smaller meals are better since these are less likely to cause bloating, discomfort, or digestive issues. Small meals are also easier to consume, especially if you have dental problems due to aging or if you're taking medications that can alter your sense of taste and smell. Instead of trying to get an elderly vegan to eat three square meals a day, have them eat small, frequent meals so they can have a steady supply of energy and nutrients. 

For this, you'll need to create a simple eating plan with five to six meals per day. For example, your loved one can start their day with a berry smoothie or a yogurt bowl with some chia seeds sprinkled on top, then follow it up with a mid-morning snack consisting of a handful of pistachio nuts or a small bowl of baked kale chips. For lunch, serve some lentil soup with whole grain bread on the side. After a few hours, give them hummus or baba ghanoush with celery or cucumber sticks as an afternoon snack. Dinner can be a vegan curry with some brown rice, then their evening snack can be a mug of warm soy milk with two vegan chocolate chip cookies. 

To avoid dehydration, be sure to offer water, herbal teas, and plant milks throughout the day. Also, never serve foods that are too hot or too cold, or anything that's too hard or chewy. If they find their food to be too bland or boring, use fresh herbs, garlic, onion, and lemon juice to boost flavors naturally. You can also use nutritional yeast on veggies or savory food since this adds a cheesy flavor and Vitamin B, which can help to maintain nerve health and enhance brain function in elderly vegans. 

Older vegans need adequate nutritional support to stay fit and healthy. Consider these tips to improve your elderly loved one's nutrient intake, and help them enjoy vegan meals while reducing their risks of age-related health problems.