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PCOS Diets Are Unlikely to Ease Symptoms – The New York Times
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For years, people who had polycystic ovary syndrome and were also overweight were told that their symptoms would improve if they lost weight via a restrictive diet. In 2018, a leading group of PCOS experts recommended that overweight or obese women with the hormonal disorder consider reducing their caloric intake by up to 750 calories a day. That guidance helped to spawn questionable diet programs on social media, and reinforced an impression among people with PCOS that if only they could successfully alter their diets, they would feel better.
But the recommendations were not based on robust PCOS studies, and researchers now say that there is no solid evidence to suggest that a restrictive diet in the long-term has any significant impact on PCOS symptoms. Dieting rarely leads to sustained weight loss for anyone, and for people with PCOS, losing weight is particularly difficult. Beyond that, the link between sustained weight loss and improved symptoms is not very clear or well-established, said Julie Duffy Dillon, a registered dietitian specializing in PCOS care.
In 2023, the same group, called the International PCOS Network, revised its guidance based on a new analysis of the research and dropped all references to caloric restriction. The group now recommends that people with PCOS maintain an overall balanced and healthy dietary composition similar to the Mediterranean diet, which is associated with a reduced risk of the health issues that are linked to the disorder, like cardiovascular disease and diabetes. Its not known whether eating this way might improve symptoms of PCOS.
The changes in the guidelines reflect the PCOS literature and the lived experience of people with the condition, said Dr. Helena Teede, an endocrinologist at Monash Health in Australia and lead author of the 2023 guidelines. Its no longer about blaming people or stigmatizing them, or suggesting that its their personal behavioral failure that they have higher weight.
PCOS is a hormonal disorder that affects as many as five million women in the United States. Its characterized by irregular periods, infertility, excessive facial hair growth, acne and scalp hair loss symptoms that are common with other health conditions, too, making diagnosis tricky. People with PCOS usually ovulate less than once a month and often also have higher levels of androgens (male sex hormones) or multiple underdeveloped follicles on their ovaries (not, as the name suggests, cysts) or both.
Typically, when a woman is experiencing symptoms, a doctor will either scan the ovaries to look for those follicles or draw blood to test hormone levels. There is no cure for PCOS; the first line of treatment is often some form of birth control to help regulate the menstrual cycle.
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PCOS Diets Are Unlikely to Ease Symptoms - The New York Times
The Superfood That’s Key To A Gut-Friendly Diet – Vogue
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The craze for fermented foods has been inescapable in recent years: with kefir now available next to the yogurt in your local supermarket, and kombucha on the menu at chic cocktail bars. Kimchi, in particular, has gone from being South Koreas national dish to something of an international phenomenon. With attention focused firmly on gut health in 2024, the fermented cabbage dish is back in the spotlight as an excellent example of a gut-boosting ingredient. Yet to be tempted? Discover all the reasons why you should be adding this fermented superfood to your diet, below.
Kimchi has been integral to Korean food culture for thousands of years. Comprised of cabbage which is left at room temperature to ferment in salted brine over a couple of days, kimchi also incorporates radishes, celery, carrot, garlic, ginger, and chilli, which further amplifies its gut health benefits, explains naturopathic nutritionist Jessica Shand. If youve tried kimchi, you will recognize its distinctive sour, salty, and zingy taste (its the live bacteria responsible for the zingy sensation you feel on your tongue when you put it in your mouth).
Not only is it delicious, it also contains natural probiotic bacteria, which appeals to the vast numbers of people becoming increasingly aware of the associated benefits for their gut health. Probiotic-rich foods such as kimchi, sauerkraut, live yogurt, and kefir support our gut health, which has been made much more mainstream recently thanks to resources and experts in the field such Tim Spector, the co-founder of Zoe, says Shand.
The good bacteria in kimchi is what makes it so good for your gut. Kimchi has a high quantity of good bacteria which occurs as a result of the fermentation process that it undergoes. According to Shand, the good bacteria in kimchi helps your microbiome to thrive, and the happier your gut microbiome, the happier your gut. Kimchi is also nutrient-dense. Kimchi has a cocktail of vitamins including vitamins A and C, 10 different minerals, and over 34 amino acids explains Shand.
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The Superfood That's Key To A Gut-Friendly Diet - Vogue
New study finds link between diet choices and ‘forever chemicals’ lingering in our bodies: ‘We need more testing of … – The Cool Down
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A new study revealed that how we're fueling ourselves could be increasing the accumulation of toxic "forever chemicals," or PFAS, in our bodies.
As detailed by the Guardian, scientists discovered people who ate large quantities of processed meat, butter, and food prepared in restaurants had higher levels of PFAs (perfluoroalkyl and polyfluoroalkyl substances) in their blood.
The study, which examined more than 700 people over a four-year span, indicates that food packaging contamination may be one factor, as popular takeout foods such as fries, pizza, and tacos did not cause an uptick in the concentrations of PFAs if they were instead prepared at home.
People who drank bottled water, which is typically sold in single-use plastics, also had higher levels of the chemicals.
Researchers are still in the process of understanding their findings, as there were a few surprises along the way, including that sugary fruit drinks and soda were associated with a lower buildup of PFAs.
"The main takeaway is not to demonize certain foods or say, 'Oh my gosh, this food is so unhealthy,'" USC doctoral student Hailey Hampson, the lead author of the study, told the Guardian.
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"The point is to highlight that we need more testing of these foods, and this gives us an avenue to say, 'OK, these foods may have higher levels of PFAS, so we should do more targeted monitoring of them,'" Hampson added.
Teas, pork, sports drinks, candy, and chips were additional items identified for further research.
PFAS, which don't naturally break down in the body, have been linked to certain cancers, reproductive and immune system issues, and asthma.
"That's just the tip of the iceberg. This is only basically what we've been able to study," Carmen Messerlian, a professor of reproductive environmental epidemiology at Harvard's TH Chan School of Public Health, told Business Insider last year.
These chemicals are also found in a variety of everyday products other than food packaging, including nonstick cookware, cosmetics, clothes, and even toilet paper.
Many U.S. states have begun passing laws to phase out forever chemicals in food packaging, and a number of private companies are doing the same, as detailed by Safer States.
Buying from brands that avoid these chemicals is one way to protect yourself.
And while the link between certain foods and higher levels of PFAS in the blood is still being investigated, there are health and financial benefits that come with reducing meat consumption and growing your own food.
That could be an enticing enough reason to make simple lifestyle changes that not only benefit you and the environment but also potentially reduce the risk of PFAS accumulation.
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Read More..Experts Explain the Atlantic Diet: Foods, Health Benefits – Men’s Health
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THE ATLANTIC
The buzz comes from a new study published in JAMA that found great health benefits associated with the diet, including a significant decrease in risk of metabolic syndromea collection of health markers, like high blood pressure and cholesterol, that raise the risk of cardiovascular disease issues such as heart disease, stroke, and diabetes.
The Atlantic Diet, also known as the Southern European Atlantic Diet, reflects eating styles of northwest Spain and Portugal, says Rima Kleiner, R.D. Many facets of the diet and its related lifestyle changes are very similar to the neighboring Mediterranean diet. The two share an emphasis on nutrient-rich whole foods, with loads of fruits and vegetables, and practicing mindful eating.
The Atlantic does differs in some ways, though. It incorporates more lean meat, seafood, and dairy, says Yelena Wheeler, M.P.H., R.D.N. It also emphasizes different kinds of starches. Ready to do a deeper dive into this way of eating? Read on to learn more about this trending diet.
Think of the Atlantic diet as the Mediterranean diet with some noteworthy tweaks. Think local and seasonal foods, particularly vegetables, seafood, fruits, legumes, olive oil and whole grainsthe Atlantic diet also includes moderate amounts of dairy, red meat, and pork, says Kleiner.
The Atlantic diet is heavy in foods like:
Foods that are highly processed, high in salt, sugar, and other additives; including canned foods, fast food, and frozen TV dinners, are all advised to be avoided.
As Kleiner says, the real benefits of this diet come from eating a variety of nutritious foods and living a life that promotes enjoying food leisurely and socially. The heavy emphasis on seafood, in particular, may be a particular boon for your health.
Eating more seafood means getting more heart-healthy omega-3s for heart, brain, eye, and immune health, says Kleiner. All the veggies do your body good, too: fiber-rich vegetables help support a healthy gut and cholesterol levels.
Like the Mediterranean diet, the Atlantic diet promotes consumption of fresh fruits, vegetables, lean proteins and healthy fats, says Wheeler. These types of foods tend to assist with decreasing inflammation, promoting a healthy gut microbiome, stabilizing blood sugars, and reducing the risk for cardiovascular issues such as high blood pressure. The Atlantic diet may also help support healthy weight loss, due to its fiber and lean protein content.
More studies are proving it, too. A study published in December 2023 found that eating the Atlantic Diet way lowered the risk of cardiovascular disease and some cancers, says Kleiner. Earlier studies revealed that this decrease risks of myocardial infarction (MI), lower inflammatory markers, healthy insulin and blood pressure levels.
While more research needs to be done to solidify these findings, study results so far seem encouraging.
In short, adhering to the Atlantic diet encourages healthy behaviors everyone could include more of to help promote a healthy weight and lower insulin resistance and blood pressure, among other health benefits, says Kleiner, such as eating more fruits, vegetables, and lean meats.
It's more maintainable than other diets, too. It's not extremely restrictive, allowing for the inclusion of various foods, thereby facilitating an ability to be sustained over the long-term, Wheeler says.
As always, consult with your doctor or registered dietitian before overhauling your eating regime. Chatting with a doctor or trusted healthcare professional before starting the Atlantic diet or any diet plan is especially important if you have unique gastrointestinal issues or for those who need to limit certain nutrients within their diets, says Wheeler, such as those on a fiber-restricted diet or on a renal diet.
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Experts Explain the Atlantic Diet: Foods, Health Benefits - Men's Health
What is ‘Diet Culture’ and How Can You Avoid Its Pitfalls and Accept Your Body? – UVA Today
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I first got into the non-diet health at every size movement probably around 2017.
Q. By that time, youd been a dietician for 17 years. What turned the tide for you?
A. I had been dealing with my own disordered eating and it flew under the radar. And because disordered eating and dieting is so pervasive, nobody picked up on it. But I knew that it took up a lot of head space for me. And I see that a lot with students and the patients who Ive worked with. So, it kind of started off personally, and I also saw it in my former job in a weight-loss bariatric surgery clinic.
Q. Where does diet culture surface across genders and identities?
A. It really affects us all. I like to ask people, When you think of eating disorders and disordered eating, what sort of person comes to your mind? Often its cisgender, white, female, very thin or underweight-appearing, but thats just not the case. Eating disorders affect all populations. People who are of color, the LGBTQ community, people who are not able-bodied, they often get overlooked. And those are actually the populations that we need to be looking at more.
Q. How should people be eating? We dont want to starve ourselves, but we also shouldnt be gluttons. Whats the right balance?
A. Everyone is different. And everyone, I would hope, would have an individualized way forward. You know, thats the thing with dieting and Apple Watches and My Fitness Pal. They dont know you as a person and what access to care you have. What food do you have? Those things dont cater to you.
We talk to students about intuitive eating. Intuitive eating is the opposite of dieting. People often think that intuitive eating is eat when youre hungry, stop when youre full and you can eat whatever you want. Thats not necessarily saying that. Its saying that you can have autonomy over your own body. You can honor, respect and listen to what your body is saying without rigidity, without food rules. Its finding where is that gray area for someone?
Q. What are humans typical approaches to eating if they dont have the benefit of dietician services like you and your colleagues offer at Student Health and Wellness?
A. We often go to all-or-nothing when it comes to food, because thats a safe spot for us, because were in control, we know what to expect. Living in the gray is really challenging sometimes. Thats why meeting with a dietician, a mental health provider, can really help somebody navigate where they want to go in terms of their relationship with food.
Q. How can students access that support in Student Health and Wellness?
A. If eating and your body image is taking up a lot of head space and its affecting your day-to-day and your ability to be present with yourself and other people, students have the ability to reach out via the HealthyHoos Patient Portal. Or they can call Counseling and Psychological Services.
They cancall Medical Services, or they can get in contact with our Nutrition Services team, which is myself and Melanie Brede, and get plugged in.
I just invite people to not minimize it because, again, disordered eating and dieting are so pervasive you might not think that its a big deal, but its a big deal because its affecting your life.
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What is 'Diet Culture' and How Can You Avoid Its Pitfalls and Accept Your Body? - UVA Today
Norway’s bad IMO diet plan for shipping: a solution that causes more harm than good – Splash247 – Splash 247
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Faig Abbasov from the NGO Transport & Environment argues that a proposal under discussion at the International Maritime Organization would seriously undermineefforts to decarbonise global shipping and to make its transition equitable.
Imagine that you need to lose weight for medical reasons. Your dietician writes you a strict dietary plan to reduce daily calorie intake but says that you can eat whatever you want in the evenings. This wont work, because evening meals can just offset the achievements of the rest of the day. Well, this is reminiscent of one of the worlds self-proclaimed climate champions plans for shipping. Norway, in partnership with theunhealthy climate alliance,is proposing a similardiet planto wean ships from climate-polluting dirty fuels. Let me explain how.
Last year, the IMO agreed to eliminate shipping GHG emissions by 2050, while reducing them significantly by 2030 and 2040. It also agreed to develop mandatory regulatory policies,shipdiet plansif you will, to help the maritime sector hit those targets. This needs to be achieved through the implementation of a basket of measures, including a technical fuel GHG standard and a carbon pricing mechanism applying thepolluter pays principleto international shipping.
Fuel GHG standard (a.k.a. GFS) is a fancy name for fuel mandates, which aims to get ships to progressively switch to lower-emitting fuels. For such a mechanism to work properly and effectively, the ultimate precondition is the implementation of a life-cycle accounting (LCA) system.
Some fuels have most of their emissions released during the production process, while others are most emissive when used on board the vessels. The LCA system creates a level playing field among different fuels by making sure that all emissions are taken into account.
For example, take grey ammonia produced from fossil gas. It is zero carbon when used on board the vessels, but on a life cycle basis emits about 30% more GHG than residual fuel oils used by ships today. Or take biodiesel produced from crops like palm oil, which has direct production (i.e. upstream) emissions half that of fossil fuels, and indirect upstream emissions three times bigger. This is because of the massive deforestation palm oil plantations generally lead to.
Or take fossil LNG, which contains fewer carbon atoms and, thus, emits less GHG than fuel oils when used on board. But the production, refining and transportation of LNG is energy intensive and leakage prone. Some of those methane leakages are so massive that methane satellites around the Earths orbit can detect them. As a result, this fuel can have almost twice as big of upstream GHG footprint as the fuel oils, if not more.
Just like our bad dietician, Norway, alongside China, Brazil, Argentina and others, propose the IMO to ignore the upstream emissions of alternative fuels in their GFS proposal. Fuels with higher upstream emissions are generally considerably cheaper than less emitting ones. For a sector with a cut-throat cost-cutting mentality, the Norway et al. proposal would be a perverse signal to disregard the true climate footprint of alternative energy and focus on the quick and dirty solutions to demonstrate progress.
In turn, this would do nothing but shift shippings climate problem from sea to land, and only exacerbate the energy transition difficulties many countries, especially in the developing world, face today. Just like the bad diet plan that would incentivise eating more in the evenings and potentially cancelling out the benefits of the morning and afternoon regimes.
The IMO has been under intense scrutiny by the environmental community because of its sluggish efforts to address shippings climate footprint, which is bigger than that of Japans. Last summer, the organisation and the industry patted themselves on the back by adopting a new strategy full of aspirational goals. Those goals will remain aspirational, unless they are written into binding, effective and enforceable policies. The IMO has tried that twice in the past but failed; it must avoid Norway et al becoming its final strike.
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Norway's bad IMO diet plan for shipping: a solution that causes more harm than good - Splash247 - Splash 247
Popular diets like Keto or intermittent fasting could help prevent or slow the spread of cancer – Euronews
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Popular diets, like the Keto diet, could curve a tumours progression, but more research is needed to evaluate its impact on humans, a new study shows.
Diets that restrict overall calories, glucose intake or specific nutrients, like ketogenic, time-restricted, and intermittent fasting diets, have been found to inhibit the growth of cancerous tumours.
While theres no one-size-fits-all diet that can influence cancers development, new research has highlighted how nutrition could play a part in cancer treatment plans.
The results were published in a new study by Semmelweis University in Hungary which reviewed a compilation of over 300 studies focused on how different diets affect the metabolism of cancerous cells.
Cancers are very heterogeneous in their metabolic dependencies: there is no one-size-fits-all, Dr Otilia Menyhrt, an assistant professor at Semmelweis University and the studys first author, said in a statement.
What they do have in common is an extremely high energy need to support their growth, she added.
By adjusting the diet, it could be possible to enhance a patients response to treatment, for example, as well as impact a tumours progression, according to the study authors.
Colorectal, cervical, and certain types of breast tumours rely on glucose to fuel them.
Glutamine, an amino acid commonly found in the human body, is used by non-small cell lung cancer, pancreatic cancer, myeloma and brain tumours while fructose can enhance the growth of prostate cancer cells.
When we cut back on the bodys energy sources, deprive the body of glucose for a long enough period, the body goes into a fasting state, Menyhrt said.
This forces your body to find an alternative fuel source. The body begins to produce ketones- molecules that serve as an alternative energy source - in the liver, a process that gave its name to the popular Keto diet.
Those who follow the high-fat, low-carb diet eat fish and seafood, meat and poultry, non-starchy vegetables, eggs, nuts and so on.
Healthy cells can effectively use ketones as an energy source. In contrast, cancer cells with metabolic inflexibility struggle to adapt to this shift, resulting in a limited capacity to derive energy from ketones.
When stressed, for example by chemotherapy or radiotherapy, fasting induces a transition in healthy cells from a growth phase to a state of maintenance and repair while cancerous cells dont.
In addition, starved tumour cells generate elevated levels of reactive oxygen species, heightening their vulnerability to DNA damage caused by treatment.
This explains the enhanced efficacy of chemotherapy when preceded and followed by fasting, accompanied by a significant reduction in associated side effects.
However, this was only observed in certain diseases.
[A] ketogenic diet in anticancer therapy can lead to increased survival and decreased tumour growth but in certain cancers, it accelerates disease progression, Menyhrt said.
Low compliance at clinical trials - due to side effects or poor adherence - means there are no clinical recommendations for dietary needs during treatment at this stage.
To change that, protocols that patients are able and willing to follow should be created and clinically tested, she added.
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Popular diets like Keto or intermittent fasting could help prevent or slow the spread of cancer - Euronews
Which diet has Kim Kardashian done on and off for years to lose weight? – South China Morning Post
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The low-carb Atkins diet claims to promote weight loss while enabling followers to eat as much protein and fat as desired.
The diet was first promoted by Dr Robert Atkins, who wrote a bestselling book about it in 1972.
Kardashian told US broadcaster ABC News that the Atkins diet worked for her after giving birth to her first child in 2013.
When I really need to kick it up, then Ill do low carbs, like the Atkins diet, she also told entertainment news site E! News in 2014.
And kick it up she did. As Business Insider reports, the Atkins ambassador used the diet to lose 60 pounds (27 kilograms) after welcoming her second child, Saint, in 2015.
For a long and healthy life, eat, sleep, feel and exercise the right way
Specifically, Kardashian followed the Atkins 40 diet, eating 40 grams (1.4 ounces) of net carbs, three 113-170 gram servings of protein, and two to four servings of fat per day. She also drank eight cups of water every day and treated herself to an Atkins peanut butter cup on occasion.
While Kardashian has cycled through various personal trainers and workout routines, her dedication to fitness has stayed constant.
A 2016 video shows her boxing with her trainer Don Brooks. In an interview with People magazine, Kardashian said she was exercising with him at 6am every day when [she was] home.
She dropped 20 pounds in 2018 while working with her ex-bodybuilder trainer, Melissa Alcantara, writes People.
The Keeping Up With the Kardashians star once posted a Snapchat video of herself working out for the third time in a day. I went boxing earlier, I did the treadmill earlier, and now legs, she said while taking a selfie video.
In 2024, Kardashian has been seen training with personal trainer and fitness creator Senada Greca. In an Instagram video, Greca shared that Kardashian did squats, abduction exercises and hip thrusts as part of her lower body routine.
Ultra-processed food: what it is and why its bad for us
In 2018, Kardashians trainer Alcantara prepared recipes to ensure her client was eating balanced portions of proteins, carbohydrates and fats and zero processed foods.
The trainer told People that Kardashian began a typical day with blueberry oatmeal pancakes for breakfast, chicken, sweet potatoes and vegetables for lunch, and fish and vegetables for dinner.
In 2019, Kardashian admitted to eating the same Chinese chicken salad from the Los Angeles-based Health Nut almost every day for a year. The meal contains shredded chicken, noodles and pickled ginger in a sesame dressing.
In 2022, she hit a turning point, sharing with Interview Magazine that she was eating as plant-based as possible despite her many chicken-based meals in previous years.
She admitted that she was not perfect, but that it was a lifestyle choice that helped her feel really good in [her] own skin.
10 surprising ways a whole food, plant-based diet will benefit your health
Despite Kardashians intensive carb cutting in 2022, she does recognise the nutritional role carbohydrates play in a healthy diet.
My trainer Mel always says that before and after you train, you should eat simple carbs, like sweet potatoes, and small amounts of fat and protein, like chicken, Kim told subscribers of her workout app in 2018, writes Cosmopolitan magazine.
You should also have veggies with your meals, since you need them to help effectively break down and absorb your protein, fat, and carbs, she went on. Theres a myth that eating carbs is bad, but this isnt true!
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Which diet has Kim Kardashian done on and off for years to lose weight? - South China Morning Post
Effects of dietary intervention on human diseases: molecular mechanisms and therapeutic potential | Signal … – Nature.com
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Is a Plant-Based Diet the Best for Senior Health? – VegNews
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In stark contrast to much of the Western world, people who live on the Greek island of Ikaria have a good chance of making it into their 90s in good health. Experts speculate there are a few reasons for this. One is regular exercise. Ikaria is mountainous, so just visiting a shop is physically demanding. Another is a strong sense of community, which keeps rates of depression low. And another is diet.
Ikaria is one of the worlds five official Blue Zones. Like Okinawa in Japan and Nicoya in Costa Rica, its population follows a diet that is 95 to 100 percent plant-based. And were not talking vegan meats and processed foods, but rather fresh fruits, leafy greens, grains, beans, and legumes. So is a plant-based, whole foods diet the best for senior health? If Blue Zones are anything to go by, it certainly appears that way. Here, we take a closer look at why.
Research confirms that as human beings age, food becomes more important than ever. And thats because bodies start to change as they get older; muscles, bones, and organs need more support from vital nutrients.
Thinning skin, for example, is a common symptom of aging. But this makes it harder to absorb vitamin D from the sun. Vitamin D is important for calcium absorption, so this, in turn, can lead to a calcium deficiency. Both of these nutrients can be topped up through diet.
Protein is also key, as it helps to preserve muscle mass. Without it, elderly people are at a greater risk of muscle deterioration, which can lead to mobility issues and slower recovery from illness. One study, published in The Journals of Gerontology, found that out of 2,900 senior people, those who ate the most protein were 30 percent less likely to become functionally impaired.
Potassium, omega-3, magnesium, and iron are also common deficiencies in older people. According to the British Geriatrics Society, 30 percent of people aged over 85 in the UK have anemia.
Diet can help to play a role in maintaining optimal senior health, which, may, in turn, reduce the risk of certain diseases.
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The World Health Organization notes that the risk of dementia, for example, is lowered when people follow a nutritious diet and limit their alcohol intake, among other healthy behaviors. And the Alzheimers Society acknowledges evidence that a diet rich in fruits, vegetables, and cereals, and low in red meat and sugar, may help to reduce the risk of developing the disease.
Research also suggests that a diet high in plant foods can reduce the risk of heart disease, type 2 diabetes, and some types of cancer, all of which are common causes of death among elderly people.
While some people may be tempted to believe that veganism is a diet for young people, the fact is that there are many benefits to eating vegan foods for seniors, registered dietitian Amber Dixon, MPHwho is also a geriatric nurse and founder of Elderly Guides, a platform that provides health resources for seniors and their familiessays.
She reiterated that it may reduce the risk of dementia, as well as help people to maintain their weight. Eating vegan means you will be getting plenty of fiber and complex carbohydrates, she notes. Which helps you feel fuller longer and also helps regulate blood sugar levels.
There are various types of vegan diets. For example, a diet that consists solely of French fries and donuts isnt packed with nutrition, but its still vegan. For optimal senior health (and other ages, too), one specific type of vegan diet is recommended: whole foods, plant-based. Just like the Ikarians.
Like all people who follow a vegan diet, however, seniors may need to consider B12 supplementation. Research suggests that the likelihood of vitamin B12 deficiency increases with age, and affects 6 percent of people aged over 60. Vitamin B12 can be found in nutritional yeast and fortified cereals, but it is not found in fruits and vegetables.
That said, a diet full of grains, leafy greens, beans, legumes, and other whole foods will help seniors to get nearly all of the vital vitamins and minerals that are needed to help maintain good bone, muscle, and organ health. Here are some of the best foods to put on your plate, recommended by dietitians.
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Tofu is one of the highest sources of protein amongst vegan foods, registered dietitian Patricia Kolesa, MS RDN, says. This, she says, is because of seniors higher protein needs. She notes that tofu, which contains roughly 8 grams of protein per 100 grams, can be a helpful source in preventing the process of muscle breakdown.
Protein foods can also help with feeling full and satiated after a meal, Kolesa adds. Additionally tofu is high in calcium, which can be helpful in maintaining strong bones in older populations that are at higher risk for fractures and arthritis.
For more guidance on how to cook with tofu, peruse our guide to the best preparation and cooking methods. Other high-protein vegan foods include tempeh, which has 19 grams of protein per 100 grams, and seitan, which has a whopping 75 grams of protein.
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Kolesa also notes that beans are a good source of protein for older people. Combined with rice, they can make for a complete protein, she explains. Kidney beans are a particularly good source, with 24 grams per 100 grams. To find out which beans have the most protein, weve created this handy guide to everything from cannellini to edamame (plus high-protein recipes).
But, protein aside, beans have other benefits, too. Beans also contain fiber, Kolesa says. In older populations, it can be more difficult to form a bowel movement and fiber can aid in the digestive process by helping to form poop and remove waste from the body. Another problem amongst seniors is anemia, which results from low iron. Beans are a huge source of iron and should be paired with a vitamin C food like red bell peppers for the body to best absorb it.
Dixon agrees that beans are a good source of nutrition for seniors, and also recommends other protein- and vitamin-rich legumes, like lentils and peas. Beans and legumes are high in protein, fiber, and other nutrients that are important for seniors, she says. They can be used in a variety of recipes and are easy to incorporate into everyday meals.
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Dixon also recommends that seniors pack their diets with greens, like spinach and kale. Theyre high in vitamins A and C, which are important for eye health and preventing age-related vision loss, she says. They also contain antioxidants that help fight free radicals, promote healthy skin, and reduce inflammation.
Other good examples are arugula, bok choy, cabbage, watercress, and romaine lettuce.
To pack in the leafy greens (with a side of all-important beans and legumes!), try this Zesty Vegan Salad with Blackened Chickpeas, this Vegan Spinach, Chickpea, and Lemon Pilaf, or this Vegan-Apple Chickpea Kale Salad With Mustard-Dill Dressing.
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Whole grains are another essential part of a balanced plant-based diet. They include foods like brown rice, wild rice, oats, barley, durum wheat, and rye.
Whole grains provide many essential minerals and vitamins including calcium, magnesium, potassium, iron, zinc (which helps prevent anemia), selenium (which helps protect the immune system), B vitamins (which support energy production), chromium (which helps balance blood sugar levels), and manganese (which supports bone health), Dixon notes.
For examples of how to enjoy whole grains in your diet, check out this Vegan Garden Fried Rice, this Jamaican-Inspired Vegan Banana Oatmeal Porridge, or these Healthy Vegan Strawberry Chia Oat Bites.
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Other foods that can make up a healthy, whole foods, plant-based diet include berries, like bananas and strawberries, which are rich in vitamins like B6 and vitamin C, as well as colorful vegetables like peppers, sweet potatoes, butternut squash, beetroot, pumpkins, carrots, and more.
All of these examples have unique properties. Orange and yellow fruits and vegetables, for example, contain beta-carotene which is converted to vitamin A in the body. To maintain good health at any age, but particularly in the senior years, people should aim to, quite simply, make like Blue Zone-rs and eat the rainbow.
Charlotte is a writer and editor based in sunny Southsea on England's southern coast.
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Is a Plant-Based Diet the Best for Senior Health? - VegNews