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Lacto vegetarian diet concept. Fruits, vegetables, dairy products, seeds, healthy fats and grains

Vegetarian diets as we age

Jun 7, 2023 - McMaster University - 2 minutes

In this 2-minute video, Dr. Megha Poddar discusses important considerations for older adults on plant-based diets or for those considering adopting a vegetarian diet.

What's the bottom line?

Older adults can safely adopt a plant-based diet.
Ensure adequate protein intake to maintain lean muscle mass.
Be sure your fibre intake is sufficient and comes from whole fruit and vegetable sources.
Evaluate your vitamin D and calcium intake. If you think it might not be enough, ask your doctor about supplementation.
Plant-based diets tend to have less vitamin B12, which can also decrease with aging. Consider having your vitamin B12 levels checked, and supplemented if recommended by your doctor.

Watch the full-length video to learn about the different types of vegetarian diets, the health benefits, and whether a plant-based diet can help you lose weight.

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Author Details

Anthony Levinson

Dr. Anthony J. Levinson is a Professor at McMaster University and holds the John R. Evans Chair in Health Sciences Educational Research and Instructional Development. One of the co-leaders of the McMaster Optimal Aging Portal, Dr. Levinson is also a psychiatrist with a special interest in medical psychiatry and neuropsychiatry. His area of research interest includes online learning to improve healthcare provider and patient education.

Author Details

Megha Poddar

Dr. Poddar is an Adjunct Assistant Clinical Professor of Internal Medicine at McMaster University and Clinical Director of the LMC Weight Management Program. She is an endocrinologist with additional training in obesity medicine and is a co-author of the 2020 Canadian Adult Obesity Guidelines. Dr. Poddar’s clinical practice and research is focused on general endocrinology, and she has a keen interest in helping patients with obesity, type 2 diabetes and other metabolic disorders.

References

Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. J Acad Nutr Diet. 2016;116(12):1970-1980.
Tuso PJ, Ismail MH, Ha BP, Bartolotto C. Nutritional update for physicians: plant-based diets. Perm J. 2013;17(2):61-66.
Barnard ND, Levin SM, Yokoyama Y. A systematic review and meta-analysis of changes in body weight in clinical trials of vegetarian diets. J Acad Nutr Diet. 2015;115(6):954-969.
Ng M, Fleming T, Robinson M, et al. Global, regional, and national prevalence of overweight and obesity in children and adults during 1980-2013: A systematic analysis for the Global Burden of Disease Study 2013. Lancet. 2014; 384(9945):766-781.
Fraser GE. Vegetarian diets: What do we know of their effects on common chronic diseases? Am J Clin Nutr. 2009; 89(5):1607S-1612S.

Acknowledgements

This work was supported through the McMaster Institute for Research on Aging and funds provided by the Dean and Vice-President, Faculty of Health Sciences at McMaster University.

DISCLAIMER: These summaries are provided for informational purposes only. They are not a substitute for advice from your own health care professional. The summaries may be reproduced for not-for-profit educational purposes only. Any other uses must be approved by the McMaster Optimal Aging Portal (info@mcmasteroptimalaging.org).

Many of our Blog Posts were written before the COVID-19 pandemic and thus do not necessarily reflect the latest public health recommendations. While the content of new and old blogs identify activities that support optimal aging, it is important to defer to the most current public health recommendations. Some of the activities suggested within these blogs may need to be modified or avoided altogether to comply with changing public health recommendations. To view the latest updates from the Public Health Agency of Canada, please visit their website.

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