Diet can have a profound effect on your health. Eating less meat and more fruits, vegetables, whole grains and healthy oils can help reduce the risk of high blood pressure, diabetes and weight gain, among other significant health issues.

There are a variety of ways to approach new eating habits. You don’t have to completely overhaul your diet. Start slowly by making one change a week. Add a cup of vegetables to your lunch. Cut down on the number of times you eat out during the week. Try eating a piece of fruit for dessert instead of ice cream or cake. Small changes add up.

Older adults don’t need as many calories as younger people, but do need higher amounts of nutrients such as calcium and vitamin D. Focus on eating nutrient-dense foods and bump up your protein intake by adding extra egg whites to scrambled eggs and eating more beans.

One way to get a healthy amount of nutrients and fiber is to follow a plant-based diet. The Mediterranean Diet is a well-research eating plan that is proven to improve health and prevent dementia. It is not a vegetarian diet, though it recommends only occasionally eating chicken and red meat and adding fish twice a week to your diet. The Mediterranean Diet also limits the consumption of processed food, which tend to contain high amounts of sodium and sugar.

By making small changes, you can improve your nutrition, and quite possibly your health.