What should you be eating at every age to stay healthy? [Vegan edition]
HEALTH: The Guardian recently cited nutrition professionals talking about what specific nutrients we should be aiming to consume at each age - but how do their recommendations stack up with the literature around the benefits of plant-based diets?
A recent infographic shared by the Guardian on Instagram, titled What should you be eating at every age to stay healthy? suggested different foods people should eat during different stages of life.
By defining some of the key nutritional needs people have at different ages, it then correlated those nutrients with consumable products.
Perhaps unsurprisingly, a number of its recommended sources included products that come directly from the flesh of animals, in the form of meat, or from animal secretions.
While this may come as no surprise, after all, despite the growing body of evidence supporting the notion that consuming animals is harmful to the planet and other living beings, and totally unnecessary for optimum human health, it is disappointing,
After all, the Guardian announced in 2017 that its editorial position was to support a plant-based diet, listing the environment and public health as reasons, in a short piece titled The Guardian view on veganism: high in moral fibre.
Its recent infographic shared by the outlet featured the opinions of Sophie Medlin, London chair of the British Dietetic Association, and Oxfordshire GP Dr Rachel Ward.
It also featured science writer Graham Lawton, author of a book claiming to debunk 'contemporary health fads'. (Some may note that the tomb's title, This Book Could Save Your Life, bears a passing resemblance to How Not To Die, the monumentally successful missive penned by plant-based medic Dr Michael Greger).
The Guardian quotes Graham Lawton as saying that 'nutrition is one of the hardest sciences to do well', adding that while it's not easy to generalise, he says there is some common agreement over the types of food people may want to prioritise during different stages of life.
Some of the general thoughts shared by the three contributors are likely to strike a chord with most people, notably the advice to avoid ultra-processed foods, and to consume good amounts of fruit and vegetables - preferably drawing from a wide variety of produce.
They also recommend that people consume Omega-3 (which can be found in chia seeds, ground linseed, hemp seeds and walnuts among other sources), and calcium. Calcium, which can be found in dried figs, certain leafy greens, and fortified plant milk, was also listed as being significant.
When it came to the specific breakdown by age, the contributors said those aged 0-2 are using up a lot of energy, and need iron and fat-rich foods.
While the piece suggested full-fat milk, leafy greens and eggs, other nutritional sources have noted that babies should not eat solid food until they are four months old, and that human breast milk is more appropriate than cow's milk. If this isn't an option, baby formula should be given.
Speaking about what babies should eat when they are weaning, the Vegan Society says: "It is important that first foods include good sources of iron, such as beans, chickpeas, lentils and tofu. Avoid adding salt or sugar."
According to the Guardian, those aged 2-teens should switch away from full-fat milk to semi-skimmed to 'encourage good habits'. It recommends seeds and tofu as vegan alternatives.
And, as Sophie Medlin, London chair of the British Dietetic Association says in the piece: "Iron is still important, so keep pushing those vegetables."
2-teens
Young adults should eat pulses and lean meats, according to the piece, which also advises those experiencing the onset of menstruation to get iron in their diet with 'eggs, spinach and dried fruits'.
According to Vandana Sheth, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, younger vegans should make sure they take in enough iron, zinc, vitamin B-12, and for some, calcium and vitamin D.
"Well-planned vegetarian and vegan diets containing vegetables, fruits, whole grains, legumes, nuts and seeds can be nutritionally adequate and may provide health benefits for the prevention and treatment of some chronic diseases," she said.
20s
Those in their 20s are at risk of vitamin B12 deficiencies, due to a combination of stress, alcohol and caffeine, according to the infographic.
According to vegan charity Viva!: "The best plant sources of vitamin B12 include yeast extract (Marmite/Vegemite), nutritional yeast flakes with B12, B12-fortified plant-based milk, B12-fortified plant-based yoghurts and desserts, B12-fortified breakfast cereals and B12-fortified margarine. Make sure the ones you buy are fortified with B12 but remember to take a supplement too."
30s
When many people reach their 30s, gut health becomes an issue, according to Sophie Medlin, who suggests focusing on high-fibre food at this age.
The Physicians Committee for Responsible Medicine (PCRM) says: "You'll find soluble fibre in oats, beans, lentils, vegetables, and some fruits. Insoluble fibre - found in whole grains, fruits, vegetables, beans, and bran - acts like a broom, cleaning your digestive tract."
40s
Those moving into the ageing process, and getting into their 40s, should start looking at antioxdants according to Sophie Medlin, as they neutralise the unstable atoms known as free radicals that cause cell damage.
Viva! says: "Berries are an excellent source [of antioxidans], especially blackcurrants, strawberries, blackberries and cranberries. Fruits that don’t go brown when exposed to air, such as mango, kiwi and orange, contain more antioxidants than those that do – apple, pear and banana. Olives are also a good source. Good vegetables to go for include artichokes, kale, red and green chilli, red cabbage and beetroot."
50s
Those in their 50s should be looking to focus on weight management as well as diabetes and heart disease prevention, according to Sophie Medlin. In the main, they recommend switching out saturated fat sources like cheese and fatty meats for unsaturated sources like olive oil, nuts and seeds.
Science writer Graham Lawson says saturated fats can be healthy as long as you don't eat too many.
But according to PCRM: "A single meal high in saturated fat has an immediate effect on blood vessels, causing inflammation, oxidative stress, and arterial stiffness. This can last up to six hours."
60s & 70s
As the Guardian's infographic points out, for many people, people in their 60s are vulnerable to muscle wastage, and so should ensure they are getting enough (though not too much) protein. It adds that once they get to their 70s, they tend to eat less, so it's important that meals contain lots of nutrition.
When it comes to older vegans, the Vegan Society notes the importance of packing more punch into fewer calories and recommends opting for protein-rich meals.
It says: "The best way to get enough protein is to ensure that all your meals contain good sources, such as beans, lentils, chickpeas, tofu, soya alternatives to milk and yoghurt or peanuts. Other noteworthy sources of protein include cashew nuts, pistachio nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, buckwheat, quinoa and wild rice. These foods will provide you with valuable fibre, vitamins and minerals too."
Perhaps one of the best pieces of advice to bear in mind when considering the optimum nutrition for every age comes from the American Dietetic Association.
It says: "It is the position of the Academy of Nutrition and Dietetics that appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases. These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes."
Maria Chiorando is an MSc student and freelance journalist. Her work has been published by national and regional outlets including Surge, Plant Based News, Vegan Food & Living, the Guardian and Kent on Sunday.
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