For many, maintaining a healthy diet as we get older is a daily challenge. With nutritional needs that differ from our younger years and health challenges that need consideration, it’s no wonder some just throw up their hands and reach for whatever is handy and delicious (and often less than nutritious). But eating to support your physical health becomes all the more important as an older adult, when bones become more brittle, muscles decline in mass and strength, and digestion may hamper your appetite and taste buds. In some ways, you may need fewer calories than you previously consumed, yet at the same time, those calories may need to do more, bringing you the important nutrients necessary for healthy aging (including protein, fiber, calcium, vitamin D, and B vitamins) while at the same time avoiding some of the salt, sugar, saturated fats, and processed ingredients that may make food more enticing. It’s a balancing act that requires reading nutrition labels and knowing when it’s okay to include a sweet treat or salty chip in an otherwise healthy diet. For more on nutritional tips for older adults, hard-boil some protein-rich eggs and read here. And for some suggestions as to what to include the next time you’re stocking your pantry, open up your supply spreadsheet and click here.

What do the experts say (and do) when it comes to eating as an older adult? In a recent interview in The Washington Post, 89-year-old renowned nutrition expert Marion Nestle discusses her daily intake (“I eat everything. I just don’t eat very much in part because metabolism drops with age.”), which includes mostly sticking to unprocessed foods and a plant-focused diet, with the occasional natural corn chip or homemade ice cream thrown in for a treat. She doesn’t obsess much about what and how she eats, but admits that in this day and age, eating healthy is hard, given the marketing and money of the food industry. She doesn’t take supplements (as she’s not sure what’s in them), but the one thing she does do, and advises others to follow her, is to read food labels and avoid ingredients you don’t recognize as real food. For more on her food philosophy, you can pick up her brand new book, What to Eat Now: The Indispensable Guide to Good Food, How to Find It, and Why It Matters. And while you’re reading up on food choices, you may also want to pick up another new book, Food Intelligence: The Science of How Food Both Nourishes and Harms Us, by 54-year-old Kevin Hall, a pioneering researcher on processed foods and nutrition. Warning about the harms caused by the ultra-processed foods industry, Hall himself doesn’t totally avoid all processed foods (he’s a big consumer of marinara sauce from a jar), but he’s keenly aware of the combinations of salt, fat, sugar, and carbs that the food industry uses to keep so many of us hooked on unhealthy diets. For his own eating, which includes snacks and leftovers, he loads up on fruits and veggies, fish, and whole wheat pasta, while at the same time acknowledging the ease, convenience, and deliciousness of the occasional processed food treat.

You’ll notice that neither of these food experts is radical in their approach to eating. They recognize that a healthy diet needs to involve a balance of nutrition and pleasure. So the morning or afternoon snack to get you through the day is not verboten, though both recommend you try to use your snacking as a path toward fulfilling your daily nutritional needs. In fact, as Consumer Reports makes clear, “Snacking can help counter a quandary of aging: It’s important to eat enough protein, vitamins, and minerals, but your appetite may decrease.” So what counts as a healthy, nutritious, but also delicious snack? Consumer Reports recommends loading up on such important nutrients as protein and fiber, while allowing yourself the occasional indulgence (how about non-fat Greek yogurt with a cookie crumbled on top?) And speaking of protein-rich snacks, Forbes recently published a list of dietitian-recommended high-protein snacks, which includes hard cheeses, pistachios, tuna, and cottage cheese (just remember, however, that those with kidney or liver function problems may need to be careful about consuming too much protein). And for those of you ambitious enough to make your own snack? The New York Times provides you with numerous healthy snack recipes, including dips, egg muffins, chia pudding, and roasted chickpeas.

Finally, still in the category of comfort foods, many of us associate the cold weather with a hearty bowl of soup, which can be lunch, dinner, or something in between. Separate and apart from the warmth and comfort that comes from a bowl of soup, there are lots of health reasons to back up your desire for a hearty broth or thick chowder on a cold day. Among the health benefits?  Soup supports necessary hydration, is a good option for those with limited appetite, and, depending on the ingredients, can be a great source of fiber and protein. So, for some nutrient-dense, filling, and delicious soup options, grab your ladle and look here, or to really up your protein intake, follow the soup recipes here.