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Meatless Meals for Senior Citizens

Meat is a key component of many people's diets. However, consuming a lot of meat is not good for human health. In fact, eliminating or limiting meat consumption is linked to lower incidence of cancer, diabetes, heart disease and asthma. As people age, the increased risk of suffering from these conditions may be one of many factors that inspires them to pursue a meatless lifestyle.

  1. Benefits

    • Since meat is notoriously high in fat and cholesterol, meatless diets can lead to a reduction in diseases related to obesity and clogged arteries. Likewise, people who don't eat meat tend to increase their consumption of whole grains, fruits and vegetables. This results in the consumption of a greater variety of nutrients and antioxidants. An increase in antioxidant consumption is beneficial to seniors because antioxidants fight many age-related diseases like cancer, dementia, macular degeneration and cataracts. In addition to these health benefits, a meatless diet also saves money because meat costs more per pound than most other foods. The financial advantages can make meatless meals attractive to retired seniors living on a budget.

    Meatless Protein Sources

    • One of the greatest concerns when eliminating meat is how to get enough protein. Protein is an essential nutrient, and meat is a popular protein source. Previously, dietitians believed that meat was the only source of "complete" proteins and that other protein sources had to be consumed in specific combinations in order to be beneficial. As of 2011, these assumptions are believed to be false. As long as people vary their alternative protein sources, they will receive adequate protein. Some popular alternative protein sources are eggs, cheese, whole grains, nuts, beans and soy. Being a smart consumer and paying attention to labels will help seniors meet their protein needs when pursuing a meatless diet.

    Meal Ideas

    • Seniors pursuing a meatless diet for the first time may enjoy using meat substitutes like veggie burgers and tofurkey to satisfy a craving for meat. However, many people enjoy diets without imitation products. Purchasing vegetarian cook books is a smart move. Joining a community-supported agriculture association is another idea. Members purchase shares in the association and local farmers deliver produce and fruit to members at regular intervals throughout the growing season. Pre-paying for these deliveries may inspire seniors to increase their consumption of fruits and vegetables while eliminating meat. Likewise, growing their own fruits and vegetables at home may inspire seniors to prepare meatless meals.

    Considerations

    • When eliminating meat, it's important for people to make sure that the other foods they're consuming are healthy. For example, consuming some dairy is an excellent way to meet daily protein requirements. However, entirely replacing meat with eggs and cheese may lead to health problems related to high cholesterol. Similarly, people raising their grain intake should focus on consuming whole grains, especially sprouted whole grains. Highly processed grains should be avoided due to their high sugar content. To reap the full benefits of meatless cooking, think "brown," not "white," when shopping for rice, pasta and bread.

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