(HealthDay News) -- Everyone should eat a healthy, balanced and nutrient-rich diet, especially seniors, who have special nutritional needs.

The Academy of Nutrition and Dietetics says these nutrients are especially important as we get older:

• Vitamin D and calcium, through fortified foods, low-fat dairy products, leafy green vegetables and fish.
• Vitamin B12, through fish, seafood, lean meats and vitamin B12-fortified cereals.
• Fiber, through fruits, vegetables and whole grains.
• Potassium, through fruits, vegetables and low-fat dairy products.
• Polyunsaturated or monounsaturated fats, rather than saturated or trans fats.