A preference for vegetarianism is more common among the elderly. Vegetarians often associate a vegetarian diet with longevity, believing it can nourish both body and mind and extend life. However, a pure vegetarian diet is not the most perfect dietary plan. It should be viewed from two perspectives, and by mastering the following scientific vegetarian methods, one can achieve the goal of balanced nutrition and a strong physique.
Rational Combination and Variety: Different foods contain different nutrients, and no single food can supply all the nutrients the human body needs. The combination and complementarity of different foods can enhance their nutritional value.
For example, mixing grains and legumes can improve the quality of protein because grains lack lysine, while legumes lack methionine; combining them can compensate for each other's shortcomings. Another example is making flour products from a mixture of wheat, corn, and soybean flour. The glycemic index after consumption is 10% lower than that of products made solely from wheat, making it more suitable for diabetics.
Therefore, vegetarians should avoid eating a single type of food daily. They should consume several major food groups such as grains, legumes, tubers, vegetables, and fresh fruits, along with moderate amounts of oils and seasonings. The daily food variety should be at least 5 types, and the types should be frequently changed. In terms of nutritional needs, lacto-ovo vegetarian and lacto-vegetarian diets are more reasonable than pure vegan diets.
Rational Nutrition and Moderate Weight: As is well known, obese people are more susceptible to diseases like diabetes and cardiovascular diseases. However, being too thin is also detrimental to health, leading to a series of problems such as malnutrition and a weakened immune system. Therefore, daily energy intake should not be too high or too low, and the principle should be to maintain an ideal weight. A simple way to calculate ideal weight is: height (in centimeters) - 105, with the remainder being the ideal weight in kilograms. A range of ±10% around this number is considered normal.
For elderly vegetarian individuals who are underweight, it is advisable to first check for any underlying pathological conditions. If none are found, it indicates that actual energy intake is insufficient, and intake should be appropriately increased to maintain an ideal weight. A foreign scholar once conducted research on the relationship between body weight and elderly health, and the results found that both being too thin and being obese can shorten lifespan. This suggests that the popular saying "It's hard to buy leanness in old age for a thousand pieces of gold" should be revised to "Neither fat nor thin is beneficial for longevity."
Rational Cooking and Scientific Selection: The diet for the elderly should be light and palatable, but a moderate amount of fat is essential for their life and nutrition. A lack of fat in the body can lead to insufficient energy and a deficiency in fat-soluble vitamins and essential fatty acids. However, excessive fat, even from vegetable oils, is detrimental to health.
Therefore, elderly vegetarians should consume a moderate amount of vegetable oil daily. To supplement calcium, iron, and zinc, elderly vegetarians should drink 1-2 cups of soy milk daily and frequently consume calcium-rich foods like soy products and kelp. Among soy products, dried tofu skin and yuba (dried tofu sheets) have high calcium content. Iron, zinc, and selenium from plant foods are not easily absorbed by the human body. However, fermented foods like yeast-leavened bread can reduce the content of phytic acid, thereby improving the absorption and utilization of zinc and other trace elements. Thus, elderly vegetarians can choose steamed buns, bread, etc., as their staple foods.
Fresh vegetables and fruits, especially red and green ones, are good sources of carotene and vitamin C. Elderly vegetarians should consume at least 500 grams of fresh fruits and vegetables daily. Dried fruits like red dates, peanuts, and walnuts are traditional medicinal and food homologous foods in China. Red dates are known for their function of tonifying the middle and replenishing qi, nourishing blood, and calming the spirit. Peanuts moisten the lungs and harmonize the stomach, nourish blood, and regulate qi. Walnuts strengthen the brain, nourish the kidneys, and replenish qi and invigorate the spleen. At the same time, these foods are also rich in oleic acid and vitamin E. Black foods like black beans, black rice, black sesame, and black fungus are rich in iron and other trace elements, which not only help prevent anemia but some of their components can also enhance the body's immune function.
Rational Meal Intake and Moderation: Due to changes in endocrine function and a relative decrease in digestive enzyme secretion, the elderly have a poorer ability to regulate hunger and satiety. They often experience hypoglycemia when hungry and increased cardiac burden when overly full. This is especially true for pure vegetarians, as their diet consists entirely of plant-based foods, which are less satisfying. Therefore, they should eat smaller, more frequent meals, maintain moderation in hunger and fullness, and eat on time. Generally, at least three meals a day are required, and it is best to add two or three secondary meals or snacks in addition to the three main meals. The interval between the three main meals should be 4-6 hours, with secondary meals placed between main meals and 1 hour before bedtime. Having family company during meals is beneficial for stimulating appetite and alleviating loneliness.
For elderly individuals with a small appetite and poor digestion, it is also appropriate to supplement with some vitamins and mineral preparations, such as multivitamins and selenium yeast tablets, to meet their nutritional needs. In conclusion, as long as elderly vegetarians carefully plan and properly balance their daily diet, they can achieve the goals of rational nutrition and improved health.
■By/Yu Huizhong (Associate Chief Physician)