Vegetarian and Vegan Nutrition Guide for Older Adults

Covered in this guide:

• Benefits of Following a Vegetarian or Vegan Diet as a Senior
• Challenges of Following a Vegetarian or Vegan Diet as an Older Adult
• What to Know Before Starting a Vegetarian or Vegan Diet
• How to Get Started on a Vegetarian or Vegan Diet
• Tips for Maintaining Optimal Health as a Vegan or Vegetarian
• Vegetarian and Vegan Options in Senior Living
• Finding Vegetarian or Vegan Food in Your Community
• Resources to Help Seniors Access Nutritious Food

Updated: August 14, 2023 | Reviewed by: Deidre Sommerer, LPN, MS, CMC, CDP

There are numerous reasons why people choose not to eat meat and/or animal products. For some, it's due to cultural or religious reasons. For others, it's based on personal choice or a matter of health. Being a vegetarian can even help you save money. If you want to become a vegetarian or would like to optimize your meat-free diet for optimal nutrition, it's never too late to start. These lifestyle changes can increase your personal satisfaction and reduce your environmental impact. There are also a range of potential health benefits, such as reducing your risk of heart disease or preventing possible memory loss. The best part is that you can feel good while you're doing it.

According to recent polls, anywhere from 5% to 10% of Americans say that they identify as vegan or vegetarian. Although just 2% of older adults are vegetarians, the number of Americans who follow a plant-based diet has been rising steadily since 2004. Thanks to plant-based milks and a new range of meat substitutes and meatless products, it's easier than ever to adopt this lifestyle.

Whether you're considering a vegetarian lifestyle or have been avoiding meat for years, this guide provides everything that you need to maintain your health and freedom of choice well into your golden years, even if you're no longer cooking for yourself.

Benefits of Following a Vegetarian or Vegan Diet as a Senior

Potential health benefits could be one reason to consider a vegetarian or vegan diet. Researchers at the University of Oxford found that vegetarians were 32% less likely to die due to heart disease than those who ate meat and fish. These findings are based on a study of 45,000 volunteers from England and Scotland. Eating a healthier diet may also provide a variety of subjective benefits. Individuals who eliminate meat and animal products from their diet often report the following benefits:

• Increased energy
• Healthier skin
• Higher quality sleep
• Lower stress
• Improved mood
• Better digestion
• Balanced blood sugar
• Fewer food cravings

While earlier studies focused on nutritional deficiencies and some of the risks associated with a vegetarian diet, newer research has confirmed a variety of potential health benefits. For example, there's evidence that individuals who follow a plant-based diet have lower blood pressure and improved cholesterol levels compared to meat-eaters. Dietary factors, including meat consumption, may contribute to chronic low-grade inflammation that's linked to cancer, heart disease, Type 2 diabetes, arthritis and a host of chronic diseases.

Challenges of Following a Vegetarian or Vegan Diet as an Older Adult 

One of the biggest challenges of following a vegetarian or vegan diet is that you're more limited than most omnivores. The number of options available to you can vary widely depending on whether you're traveling, dining at home or going out with friends or family. As with any diet, the quality and variety of ingredients that you're consuming is of the utmost importance. For example, while French fries are generally suitable for vegetarians, they're not healthy to eat every day. Here are a few things to watch out for if you're pursuing a vegetarian or vegan lifestyle.

 What to Know Before Starting a Vegetarian or Vegan Diet

The first thing to remember before starting a vegetarian diet is that there are a lot of options. Some vegetarians eat dairy, eggs and seafood, while others avoid animal products altogether. Individuals who are vegan also avoid eating honey. Here are a few ways you can explore a vegetarian lifestyle:

• Lacto-ovo: With this well-known form of vegetarianism, you avoid meat and fish, but you can eat eggs, dairy and plants.
• Pescetarian: Vegetarians who want to keep seafood in their diet fall into this category. They may also consume eggs and dairy.
• Flexitarian: This approach is primarily plant-based, but you can consume limited amounts of meat, seafood or shellfish.
• Vegan: Individuals who are vegan don't eat any animal-derived products, including dairy, eggs and honey. 

How to Get Started on a Vegetarian or Vegan Diet

Plant-based diets are all the rage, but becoming a vegetarian isn't about being part of a trend. It takes a commitment to eat this way every day. While you may notice some short-term effects by avoiding meat and improving your diet in as little as a week, potential health benefits are based on long-term compliance. If you're thinking about becoming a vegetarian or just want to eat less meat, here are a few tips to get you started:

• Check with your doctor before changing your diet. Your physician should be familiar with your health and nutritional needs.
• Consult a registered dietitian or nutritionist to make sure you're meeting your daily requirements. Assisted living facilities and senior centers may have a dietitian on staff.
• Avoid changing your diet suddenly to avoid cravings or feelings of deprivation. Start by avoiding meat one day a week, on weekdays or at certain meals.
• Experiment with new ingredients, such as mushrooms, chickpeas and cauliflower, that are often featured in vegetarian recipes, or try giving one of your favorite recipes a healthy makeover. 
• Reach out to other members of the vegetarian community. Cookbooks, online communities, support groups and vegetarian friends can be great resources.
• Find vegetarian-friendly items you can enjoy in a hurry, such as takeout, prepared items or easy recipes. These dishes can help you avoid slipping back to your old ways.

Tips for Maintaining Optimal Health as a Vegan or Vegetarian

Special Considerations for Older Adults With Health Concerns 

Protein intake is very important for older adults when it comes to maintaining muscle mass, which is also important for bone health. It's even more critical to consume enough protein if you're dealing with an illness or chronic health problem, or you want to reach a healthy weight. Studies show that older adults who eat enough protein are more likely to maintain their mobility and independence. In fact, based on 20 years of research, they're 30% less likely to develop a functional impairment. Here are a few considerations for individuals who are considering a vegetarian diet and have other health concerns.

Diabetes 

If you're diabetic and follow a vegetarian diet, make sure to moderate your carbohydrate and sugar intake. Consume plenty of fiber-rich vegetables, legumes, nuts and whole grains. Individuals who follow a lifelong vegetarian diet are 35% less likely to develop diabetes, according to one 2018 study. 

Renal Disease

If you have kidney disease, a vegetarian version of a renal diet may work for you. To reduce the burden on your kidneys, most renal diets contain limited sodium and fluids. Electrolytes, such as potassium and phosphorus, must also be monitored. Minimal amounts of high-quality protein are preferred, since your kidneys are responsible for removing excess protein and waste. High-potassium foods that you may need to limit or avoid include soy, nuts, beans, dried fruit, melons, avocados, potatoes and soda.

Cancer

Cancer and cancer treatments, such as chemotherapy and radiation, can affect your appetite, your digestion and many other aspects of your health. It's common for cancer patients to experience nausea or a loss of taste that can make it difficult to enjoy food or eat as much as you'd like. Experts at Johns Hopkins recommend a diet high in plant-based proteins and healthy fats. Vitamins and minerals, especially vitamin D from dairy, are important. Soluble fiber found in oats, bran and whole grains is also beneficial for energy and cellular repair.

Heart Failure

There's some evidence that plant-based diets may slow the progression of atherosclerosis, a risk factor for heart failure. These healthy foods can also lower your blood pressure and cholesterol. If you have heart failure, it's important to control your sodium and fluid intake. Vegetarian diets eliminate processed meats and cold cuts that are high in sodium, but canned vegetables and processed foods can pack a big punch, so make sure to read labels, and follow a low-sodium protocol, such as DASH. 

Homebound Individuals

If you're homebound or lack transportation, simply accessing foods that fit your diet can be a challenge. Meals on Wheels is one option if you need help cooking. Vegetarian and ethnic options may be available in some areas. You may also be able to take advantage of a volunteer grocery shopping service.

Vitamins and Supplements for Older Vegetarians

While it's possible to maintain optimal nutrition as a vegetarian, this depends on how balanced and varied your diet is. Vegetarian meal plans can be optimized for any state of life, including your golden years. However, you may still benefit from some supplements. Certain nutrients are more difficult to access if you don't eat meat, dairy or other animal products. Consult with your doctor, nutritionist or health care provider to determine whether you would benefit from one of the following supplements. These nutrients are also available in some vegetarian-friendly foods.

 Vegetarian and Vegan Options in Senior Living 

Vegetarianism is a lifestyle that's been practiced as far back as Ancient Egypt, and it's become more mainstream as of late. Fortunately, the latest generation of assisted living facilities and long-term care communities cater to individuals who have specific dietary needs and concerns. Senior living providers are doing a better job of meeting residents' needs and helping them maintain their desired lifestyle, even when it comes to diet.

The following table includes some of the larger long-term care brands that offer vegetarian and vegan options. Facilities may also be able to modify menu items by eliminating meat, reducing sodium or cutting back on sugar. Additionally, some faith-based communities, such as those with Adventist or Hindu affiliations, offer meat-free menus.

*Dining plans and menu options vary by facility, so it's important to ask for specifics or discuss your preferences with the community's dietary director or resident nutritionist before making a move-in decision. The Vegetarian Resource Group maintains a more comprehensive directory of facilities that offer vegetarian dining options in each state.

Finding Vegetarian or Vegan Food in Your Community 

If you're aged 55 or older and follow a vegetarian or vegan diet, the good news is that there are more resources than ever before. Here are a few ways you can find high-quality vegetarian food in your community.

• Today's consumers can choose from an array of plant-based restaurants. Nationally, there are more than 24,000 vegetarian eateries, and even some of the larger fast-food chains have introduced vegetarian or meatless options. 
• Meals on Wheels and congregate dining programs sponsored by the Older Americans Act may offer some vegetarian options, particularly if you live near a major city. Contact your local program for details. 
• Government agencies and nonprofits may provide commodity boxes and food pantry deliveries to local seniors. These resources can supply rice, beans, canned goods and other vegetarian staples.
• Farmers markets and CSAs are excellent resources for fresh produce during the warmer months. Your Area Agency on Aging may be able to provide farmers market vouchers that you can use on fresh fruits and vegetables.

Resources to Help Seniors Access Nutritious Food

Whether you're a vegan, a vegetarian or a flexitarian, it's important to enjoy a wide variety of high-quality seasonal foods. Nuts, whole grains, legumes and seasonal vegetables harvested from above or below the ground can provide energy and vital nutrients. You may also consider purchasing organic produce when possible. Diet-related lifestyle changes can give you more energy to take charge of your health, start exercising more and enjoy your golden years to the fullest, which is what life is all about. There are numerous resources available to help older adults find healthy, nutritious and affordable food.

View our state-by-state guide to find organizations that serve seniors in your area.

State Resources for Seniors in Alaska

State Resources for Seniors in Alabama

State Resources for Seniors in Arkansas

State Resources for Seniors in Arizona

State Resources for Seniors in California

State Resources for Seniors in Colorado

State Resources for Seniors in Connecticut

State Resources for Seniors in Delaware

State Resources for Seniors in Florida

State Resources for Seniors in Georgia

State Resources for Seniors in Hawaii

State Resources for Seniors in Iowa

State Resources for Seniors in Idaho

State Resources for Seniors in Illinois

State Resources for Seniors in Indiana

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State Resources for Seniors in Kentucky

State Resources for Seniors in Louisiana

State Resources for Seniors in Massachusetts

State Resources for Seniors in Maryland

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State Resources for Seniors in Michigan

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State Resources for Seniors in Montana

State Resources for Seniors in North Carolina

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State Resources for Seniors in New Hampshire

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