Mature Adults (Longevity & Vitality)

The only difference as we "mature", or age (like a fine wine) is that we need fewer calories, but still have the same nutritional requirements. There is some evidence that some nutritional requirements even increase slightly for those in the mature adult phase. A vegetarian diet is absolutely perfect for this time of life; and more specifically a whole foods vegetarian diet. Basically, the higher the quality of food (ie: choosing whole grain cereal over Fruit Loops ; low fat tofu over steak) the more likely you are to attain your nutritional requirements without over eating.

Absorption of B12 may lower as we age, but if you've already been eating the veggie way for a while you're digestive system will be in better shape than you're meat-chomping friends and you're ability to absorb nutrients will be superior. If you are a vegan you'll want to make sure you have a reliable source of B12, just in case (see General Nutrition Section)! Older people (meat eaters included) don't manufacture as much vitamin D; but that's OK, because you'll be spending you're winters in Florida now (I'm completely joking!). By using vitamin D - fortified foods such as fortified soy beverage, or take a vitamin D supplement, you'll be fine. Bone health is of particular concern as we age and calcium is not the only thing on which to focus. Exercise increases bone mass, ensuring that your not getting too much protein will eliminate the displacement of calcium form your bones, sufficient vitamin D, and of course quality food sources of calcium (see General Nutrition section).

Here's some good news: aside form the heavy hitters like heart disease, cancer, diabetes, gallstones and kidney stones (the rates of all of which are lower in vegetarians); you're also less likely to experience constipation, heart burn, hemorrhoids and flatulence (gas)! Now, if you're just switching to a vegetarian diet, you may experience some extra flatulence initially, but that's actually a good sign. The fiber is sweeping out the "stuff" that's been in the intestinal track a wee bit too long. You're body is also getting used to digesting an otherwise seldom present nutrient (meat eaters have substantially lower fiber intake). Rest assured - this will subside!

Come back soon for some impressive information on the quality and length of life enjoyed be older adults in cultures subsisting on mainly vegetarian fare.