A healthy diet doesn’t have to mean bland, boring foods you don’t enjoy. You can still enjoy your favorite traditional dishes by making a few substitutions and focusing on fresh, wholesome ingredients. Eating well can give you more energy. It can also give your immune system a boost. A healthy immune system can keep illnesses at bay, such as shingles.

Red meat isn’t the only source of protein. You can get plenty of protein from lean meats, like turkey or chicken. You can also eat plenty of fish, beans, peas, eggs, nuts, and seeds to maintain muscle mass and help give you energy.

Good sources of calcium include milk, yogurt, cheese, almonds, broccoli, and dark leafy greens like spinach and kale. Talk to your doctor if you think you need a calcium supplement.

As you get older, it gets harder to notice if you’re dehydrated. Make sure to drink plenty of water and other low-sugar, non-alcoholic beverages. Drink even more water when it’s really hot or humid or if you are very physically active. To add a burst of flavor to your water, add fresh fruit or herbs or even a splash of juice.

Avocados are high in natural fats, protein, and fiber and can give you energy all day long. Have it on toast for breakfast, in a salad for lunch, or with a plate of beans with dinner.

Black, pinto, and red beans are part of many traditional Hispanic dishes. But so are lentils. Lentils are high in carbohydrates. But remember, some foods that are high in carbohydrates are also excellent sources of healthy, long-lasting energy, and you don’t have to eat much to feel full.

Chia seeds are packed with fiber, protein, and omega-3s and make you feel fuller for longer. Add them to oatmeal for breakfast or to yogurt as a light midafternoon snack.

Brown rice gives you a boost of energy. This healthy grain is filling and rich in fiber and manganese, a mineral that helps to generate energy. The best part is that, unlike white rice, brown rice doesn’t have a high level of glucose.

After you turn 50, it gets harder for your body to absorb vitamin B12. Vitamin B12 helps keep your blood and nerves healthy. You can get vitamin B12 from fortified foods or from a vitamin supplement. You can find vitamin B12 in soy and almond milk and in beef liver. Talk to your doctor about taking a supplement. Some people need regular B12 shots.

Remember, there is no need to sacrifice flavor to eat a healthy diet. Many traditional Hispanic dishes already include healthy ingredients, like beans, lentils, corn, avocado, spinach, and plantains. Small changes in how you prepare your favorite dishes and how much you eat in a single serving can make all the difference.