The right foods and beverages fuel the body and provide the nutrients necessary to maintain health. But it’s worth noting that the foods a person enjoys during much of their life may not be ideal for them as they age.

Dietary needs change as a person gets older. MedlinePlus says the best foods for older adults prioritize nutrient-dense, easy-to-chew foods that are gentle on digestion. These foods also should incorporate a balance of lean proteins to help maintain muscle mass, fiber that promotes regular digestion, and healthy fats to support the brain and heart.

Here are some foods seniors can incorporate into their daily diets that may provide that extra spring in their step, courtesy of the National Council on Aging and Healthline.

Dark, leafy greens: Foods like kale and spinach are rich in carotonoids, which may protect the eyes against oxidative damage. Spinach is particularly high in vitamins A and C, which help moderate blood pressure to protect the heart. Vitamin K is another important nutrient in leafy greens that plays a role in osteoporosis prevention.

Lean protein: Seniors need adequate protein to slow down or prevent the natural loss of muscle that occurs as one ages. A person can use the U.S. Department of Agriculture calculator to figure out how much protein to eat based on their age and other factors. Good sources of protein include lean meat and poultry, seafood, eggs, lentils, beans, nuts, and seeds.

Cruciferous vegetables: These vegetables like cabbage, broccoli, Brussels sprouts, and turnips are great sources of fiber, vitamins, and cancer-preventing phytochemicals.

Whole grains: Whole grains provide lasting energy the body needs throughout the day. Quinoa, brown rice and oatmeal are some examples of whole grains.

Healthy fats: Some seniors may have grown up thinking that fats are something to avoid. However, healthy unsaturated fats are important for heart and brain health. They also are excellent for adding calorie density for those with smaller appetites. Olive oil, nuts and peanut butter are good choices for healthy fats.

Seeds: A 2022 study found that the nutrients in chia seeds can help prevent cancer, GI tract-related diseases, and cardiovascular disease. Chia seeds also may help people manage their type 2 diabetes, high blood pressure and high cholesterol. Seeds, including flax and hemp, also are high in inflammation-fighting omega-3 fatty acids.

Fruits: Seniors should enjoy around 1.5 to 2 cups of fruits each day. Fruits are an important source of potassium, fiber, vitamin C, folate, and vitamin A. Avocado is loaded with nourishing fats, antioxidants and other nutrients that support health.