Today’s Vegan Quick Tips come from the women behind Never Too Late to Go Vegan. Authors Carol J. Adams, Patti Breitman, and Virginia Messina bring 75 years of vegan experience to this book to address the unique concerns of those coming to veganism later in life. The book includes guidance on the nutritional needs that change with aging, the relationship of diet to chronic disease, easy steps for going vegan, and the ways in which being vegan can impact relationships. Warmly written, down-to-earth, and filled with practical advice, plus insights from dozens of seasoned over-50 vegans, Never Too Late to Go Vegan makes it easier than ever to reap the full rewards of a plant-based diet. Read their tips and then enter to win a copy of Never Too Late to Go Vegan!
Many people—vegan or not—don’t get enough calcium in their diets. Since needs rise after the age of 50, we wanted to make sure that Never Too Late to Go Vegan offered plenty of good ways to meet needs for this bone-strengthening mineral—and we three authors each have our favorites.
Plant foods that are rich in well-absorbed calcium include fortified plant milks and juices, tofu made with calcium-sulfate, and certain leafy greens like collards, turnip greens, kale and bok choy. Almonds are another source of calcium and a number of beans provide it as well. Here are a few of our favorite ways to incorporate these foods into our diets:
Vegan Tips from the Authors of Never Too Late to Go Vegan: Meeting Calcium Needs Post-50
Carol: One breakthrough for me in going vegan came when I realized that tofu could often be used as a cheese substitute. Chunks of seasoned tofu can stand in for feta cheese, and sauces made with calcium-rich tofu and nutritional yeast are wonderful in place of cheese sauces on pasta and vegetables.
My favorite way to eat kale is to remove its stems, tear it into bite-size pieces, toss with a tablespoon or two of oil, and roast it for 6 to 7 minutes in a 375°F oven. Even non-kale lovers (as well as my dogs!) seem won over by that.
Patti: I like to include as many healthy foods as I can early in the day. So I usually make a big green smoothie in the morning using a calcium-rich green like kale. Then I nurse it until lunchtime.
Hummus is another favorite of mine, and it provides calcium from the chickpeas and tahini. If I’m traveling by air, I empty an entire 8-ounce container of hummus between slices of bread. I bring along baby carrots to scoop out the hummus and then eat the bread.
Ginny: Taking advantage of recipes from different cultures helped me learn how vegan eating can be delicious, satisfying, and authentic. A favorite dinner in my home is tofu stir-fried with bok choy and flavored with ginger, rice vinegar and a little sesame oil. It’s such a traditional Japanese recipe that is absolutely packed with calcium from the tofu and the bok choy.
For snacks, I’m a big fan of almond butter spread on toast or slices of apples. It’s a super-easy way to sneak extra calcium into my menu.
Vegan Quick Tips on JLgoesVegan.com
About the authors:
Carol J. Adams, M. Div., is the author of the pioneering The Sexual Politics of Meat, now in a 20th anniversary edition, as well as more than 100 articles in journals, books, and magazines on the issues of vegetarianism and veganism, animal advocacy, domestic violence and sexual abuse.
Patti Breitman is an advocate for health and animals, a writer and an expert public speaker. She teaches vegetarian cooking classes in Marin County, Calif., where she also lives. Patti is the director of the Marin Vegetarian Education Group.
Virginia Messina, MPH, RD, is a dietitian and public health nutritionist specializing in vegan nutrition and the author or coauthor of several books, including Vegan for Life and Vegan for Her. She publishes widely on topics related to vegan diets for both health professionals and the public.
32 thoughts on “Vegan Quick Tips: Meeting Calcium Needs Post-50 (Win a copy of Never Too Late to Go Vegan!)”
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I was in my late 40’s when I went vegan. I was recently diagnosed with osteoporosis so this post on calcium was great information.
I am 40 and working on making the switch now. 😉
I was 44 when I went vegan last year. I think in many ways making the switch at this age was easier for me–I don’t think I had as much discipline in my 20’s as I do now.
I became vegetarian at age 22 and 99% vegan over the past 3 years (being also GF, when we travel to podunk locations I may have to put up with a small amount of feta). As a dietitian this book looks like an excellent resource for all those clients who say “I’ve been eating this way all my life but……”. And as we age, the reasons for eating healthier become more apparent. Thanks!
I’m not a vegan, but I am concerned about calcium in my diet. And I have a teenage vegetarian in my home, so I’m concerned with calcium for her as well. This article caught my eye because I’d rather increase natural sources of calcium in my diet than take supplements.
I’m now 32 and went vegan (whole food plant based-no vegan junk foods!)at the start of this year. My mum has joined me in my predominantly vegetarian diet since I was 15 and has always supported me. Since researching and educating myself in veganism, I’m hoping I can inspire her and increase her health too through ditching the dairy. Cooking the family a super tasty vegan meal when I visit-sure it will go down a treat!
I am 48 and went vegan about 5 years ago
51 and I did it over night. I have always been very healthy but the cognitive dissonance of living with the knowledge of factory farms caught up with me.
I was 46 when I went vegan.
I went vegan at age 15, and my mother did so at 57. Never to young or too old! 🙂
I’m 29, and have been vegetarian most of my life since my teens. I went vegan after visiting a farm sanctuary the summer of ’12, so I was 28. I had been leaning towards it for about a year. I thought I knew of a lot of vegan books out there, but I didn’t know this one existed! I’m excited, when I went back to my parents’ to make them cauliflower wings and blue cheez for the Superbowl, we had a discussion about veganism, and my mom expressed how it is easy for someone my age but its too much to ask of someone in her late 60s to make such a drastic diet change. I’d love to give her this book!
It’s been almost 2 years since I went vegan, I was 52.
I haven’t went totally vegan yet and want to! Don’t know how to get there and this book would certainly help me.
I became interested in Veganism a little under a year ago and have been a vegetarian for awhile now. I only have a couple of small changes to navigate before taking the vegan plunge – can’t wait!
I was 62 when I became vegan. My 1st motivation was seeing my mother suffer with Alzheimer’s. I now understand how cruel it is to eat other animals…cruelty to animals and the environment.
I like Patti’s advice of getting in all the good stuff early. I’m working on that….trying to drink more smoothies and fresh green juices for breakfast so later in the day, when I end up eating popcorn and beer at happy hour, I can know that I’ve gotten my nutrients in!
56 when I went vegan (a year ago). Feel like I am making up for lost time now…
I became vegetarian around age 37. It took at least a couple of years for me to undo the thinking that diary products are healthful for humans.
Just a couple of years ago at age 42.
I’m almost vegan except for some pasture raised eggs that I buy from Whole Foods. I have one every other day.
I went vegan at 19, after 9 years as a vegetarian. That puts me at over 8 years vegan now! Best decision I ever made. Looking forward to many, many more years of vegan-filled awesomeness.
I would love to go Vegan… for many years… its hard to do when you are cooking for a college student and husband that love meat… recently I started the journey… with a cook book, The Gradual Vegetarian.. I received many years ago… and found many useful recipes on making the switch.. its a every day battle…
Between ages 12 and 13 I was into vegetarianism, probably from the 4-H food classes I took. I went on to get a nutrition degree and never did go completely vegan, but could easily, and have tried it from time to time. This book is speaking to my age group so would love to read it.
Since I started this new way of living right before my 50th birthday, this is perfect for me! I’m still learning, and forgiving when I have a slip-up. Progress for a girl from Texas!
Vegan is the best way for a long and healthy life for both the planet and me.
I was 50 when I went vegan. I took my mom on this same journey and she was 77. Two years later, we never regret it because my mom is off her meds and both of us feel more energetic and definitely healthier.
I love reading these comments and hearing about how and when and why people went vegan! And also am inspired by those who are on the path–not quite vegan yet, but taking big and small steps in that direction. That’s what my vegan journey was like. 🙂
At 46, I decided it was time to stop eating meat and eggs. Now it’s time to let go of dairy.
18 or 19 i believe?
I am 42 and have been vegan since December 2013 (vegetarian for most of my life). It’s never too late and I am happy that I have never felt better than I do now!
I stopped eating meat about two years ago, and went vegan about a year later. I’m 71, so it really is never too late. btw, health concerns were not at the top of my list of reasons for the changes; I’ve thought about it since I was in my teens, but just never thought I could do it; it turned out to be surprisingly easy, but I’ve finally stopped kicking my butt about it.
I was 55, that was a year and a half ago, best decision of my life. I am concerned about osteoporosis, as I’m at that age where you can lose a lot of calcium very quickly. I appreciate this post, and would really like to see what else this book has to say. My cousin and her husband, both in their mid-sixties, just went vegan at about the same time I did. They are very happy with their decision, and with their health at this point. Better late than never, eh?