5 Things Women 50+ Need to Know About Plant-Based Eating

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Plant-based eating is all the rage. But what does it really mean, and how do you get started? Do you have to toss everything in your pantry and fridge and buy expensive vegan foods?

Getting started with plant-based eating should be a positive, enjoyable experience. Focusing on what you can’t or shouldn’t eat creates negative feelings and makes you feel deprived. The best strategy is to ADD (more) plant-based foods to what you are already eating.

Here are 5 things women 50+ should know about plant-based eating:

1.  Focus on Fiber

Fiber promotes gut health, helps maintain regular digestion, lowers cholesterol, and regulates blood sugar levels. As we age, fiber intake becomes even more important for preventing digestive issues like constipation and promoting overall wellness. Aim for 35+ grams of fiber each day from a variety of fiber-rich foods like fruits, vegetables, legumes, and whole grains

HINT: Animal-based foods have little to no fiber.
TIP: Check out this list of whole foods high in fiber.

2. Power Up with Produce

You don’t need a week’s worth of recipes to start eating plant-based—just start adding more servings of fruits and vegetables to each meal. It begins at the market: fill your cart with colorful fruits and vegetables, which are packed with essential vitamins, minerals, and antioxidants. A plant-based diet rich in produce can help fight inflammation, support heart health, and boost energy levels. Consider aiming for at least half your plate to be fruits and vegetables at every meal

HINT: Plant-based eating doesn’t have to be expensive—don’t skip the freezer section!
TIP: Frozen fruits and vegetables are often less expensive than fresh produce and just as healthy, maybe even more! They’re picked and flash-frozen at optimal ripeness, preserving the highest nutrient density.

3. Get Great with Grains

Whole grains like quinoa, brown rice, oats, and barley are packed with fiber, protein, and essential nutrients. They’re great for stabilizing blood sugar, providing sustained energy, and supporting heart health. Plus, they’re easy to cook and can be used in a variety of dishes, from salads to stews to breakfast bowls.

TIP: Don’t be afraid of carbs! Complex carbohydrates are rich in fiber and nutrients.
HINT: If you’re gluten-free, make sure to include a variety of gluten-free grains in your diet.

4. Be Besties with Beans

Beans are an excellent source of plant-based protein and fiber, making them perfect for maintaining muscle mass and supporting overall health. They also help regulate blood sugar and support digestive health. From chickpeas to lentils to black beans, the options are endless—mix them into salads, soups, or veggie burgers!

TIP: New to beans? Start by adding a small amount to salads, stews, soups, and pasta sauces.
HINT: While dried beans are inexpensive, canned beans are still a fraction of the cost of animal-based protein sources.

5. Upend UPFs (Ultra-Processed Foods)

UPFs (ultra-processed foods) are not really “food” at all. They contain chemicals and additives without most of the nutrients and fiber our bodies need to be healthy and strong. Beware of many products (and menu items) marketed as “plant-based” that are actually unhealthy for you (though they might be a stepping stone to a healthier eating pattern and better for the planet)

HINT: Processed foods are often in the center and front aisles of your supermarket (and at the checkout stands!)
TIP: Read the labels and watch for added chemicals and unhealthy oils.

BONUS TIP: Master the Mocktail

As you embrace a plant-based lifestyle, mastering the mocktail is a fun and healthy way to enjoy social occasions without relying on sugary sodas or alcohol. Sparkling water, fresh fruit slices, juice splashes, herbs, and spices can be combined to create delicious and hydrating beverages that support overall wellness. Pour it in an elegant container to elevate your experience!

Ready to make the shift?

Start by adding just one new plant-based meal to your week and gradually build from there. It doesn’t have to be overwhelming or complicated—every small step toward plant-based eating is a step toward a healthier, more vibrant life. If you need support or want to learn more about how to embrace plant-based eating, feel free to reach out for personalized tips or coaching. Let’s thrive together!

Are you an East Bay local? Join me at my Fasting for Vibrant Health Workshop on Sunday, April 27th at 10:30. We’re meeting at The Workshop Salon at 2073 Mt. Diablo Blvd., Walnut Creek. Sign up at the bottom of THIS PAGE.

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