| Nutrient | Why it matters after 50 | Daily target (approx.) | Eastern sources in this book |
|---|---|---|---|
| Protein | Protects muscle and strength | 1.0–1.2 g/kg; 1.2–1.5 g/kg with chronic illness [15] | Tofu, tempeh, edamame, adzuki, mung, peanuts, sesame, soy milk |
| Calcium | Bone strength; low-dairy diets may fall short | 1,200 mg (women 51+, men 71+) [16] | Calcium-set tofu (check label), sesame and tahini, bok choy, gai lan, fortified soy milk |
| Vitamin B12 | Absorption falls with age; absent from plant foods | 2.4 µg | Dairy, fortified soy milk or a supplement — essential for vegans |
| Vitamin D | Bone and muscle | 600–800 IU | Sunlight; supplement if advised |
| Fibre | Bowel regularity, heart, blood sugar | 25–30 g | Brown and mixed-grain rice, buckwheat, adzuki, vegetables, seaweed |
| Salt | Blood pressure, stroke | Less than 5 g [12] | Kombu dashi, reduced-salt soy, herbs |
Rice and blood sugar#
White rice is easy to digest but raises blood sugar quickly. For guests with diabetes or pre-diabetes, the Eastern kitchen has good traditional answers: mixed-grain rice (rice cooked with barley, millet, adzuki or brown rice, as in Korean japgok-bap), congee cooked with mung beans or sweet potato, and always eating rice with vegetables, tofu or beans rather than alone. Keep the rice portion to about one small bowl (150 g cooked) per meal.
Hara hachi bu and the Okinawa lesson#
Okinawans traditionally practise hara hachi bu — stopping eating when 80% full. Their traditional diet was low in calories and very rich in vegetables, especially sweet potato, which in 1950 supplied most of their energy [11]. Researchers caution that no single food is a proven anti-ageing agent, and the Okinawan advantage has declined as diets have westernised. The enduring lesson matches Ayurveda: eat mostly plants, eat moderately, and eat with others.