The holiday season often brings delicious meals, festive treats, and plenty of opportunities to gather around the table. While it’s a time to enjoy your favorite foods, it’s also important to remember that as we age, our nutritional needs change. Finding the right balance between celebration and smart choices can help you feel your best all season long—and beyond.

Eating right and staying active are important no matter your age. As we grow older, our bodies process nutrients differently, so certain vitamins and minerals become especially essential for maintaining good health. Here are a few key nutrients older adults should pay special attention to:

Calcium and Vitamin D

Older adults need more calcium and vitamin D to help maintain strong bones. Aim for three servings of vitamin D-fortified low-fat or fat-free milk or yogurt each day. Other great sources include fortified cereals and juices, dark green leafy vegetables, and canned fish with soft bones. If you take a calcium supplement or multivitamin, choose one that contains vitamin D.

Vitamin B12

Many people over 50 don’t get enough vitamin B12 from food alone. Fortified cereals, lean meats, fish, and seafood are all good sources. Talk with your doctor or a registered dietitian to see if you might benefit from a vitamin B12 supplement.

Fiber

Fiber supports healthy digestion, heart health, and weight management—and can help prevent Type 2 diabetes. Add more fiber-rich foods to your meals, such as whole-grain breads and cereals, beans, peas, fruits, and vegetables.

Potassium

Boosting potassium intake while reducing sodium (salt) can help lower your risk of high blood pressure. Fruits, vegetables, and low-fat or fat-free dairy are excellent sources. When cooking, choose fresh ingredients and limit added salt for a heart-healthy approach.

Know Your Fats

Choosing healthy fats can help reduce the risk of heart disease. Focus on foods with unsaturated fats—like nuts, seeds, avocados, and olive oil—and limit saturated and trans fats found in fried or processed foods. Check nutrition labels to stay mindful of your intake.

A Healthy Holiday and a Healthy You

Enjoying holiday favorites doesn’t mean giving up good nutrition. With a few mindful choices, you can savor the season’s flavors while giving your body what it needs to stay strong and healthy.