HOW TO GO VEGAN IN LATER LIFE ACCORDING TO THE VEGAN SOCIETY

As we get older, our bodies require fewer calories. However, we need to maintain a goodquality diet, containing a bit of extra protein and plenty of fibre, vitamins and minerals.

Staying strong

There is evidence that people over 65 can protect their muscles through a combination of daily activity and extra protein. It is recommended that over-65s also aim for a daily protein intake of at least 1g to 1.2g per kg of body weight. For example, someone weighing 60kg (9st 4lb) would require a protein intake of at least 60 to 72g per day. This is 33-60 per cent extra protein in comparison with the UK recommendation for under-65s.

So ensure all your meals contain good sources, such as beans, lentils, chickpeas, tofu, soya alternatives to milk and yogurt, or peanuts. Other sources include cashew nuts, pistachio nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, buckwheat, quinoa and wild rice.

To improve bone health:

Eat small meals and snacks, and choose nourishing drinks, such as smoothies, fortified milk alternatives or hot chocolate.

Include some white pasta, white rice and white bread in your diet because they are less bulky than higherfibre options.

Use soya alternatives to meat, yogurt, milk and custard.

Add soya cream as a milk alternative to porridge.

Add peanut butter to smoothies.

Add cashew nuts or silken tofu to soups and blend.

Use crumbled tofu and vegan mayonnaise as a sandwich filling.

Add olive oil to vegetables.

Add vegan spread to potatoes.