Varied protein sources may help preserve muscle as people age

As people get older, they can lose muscle, and eating quality protein may help limit that loss.

The guidance focuses on older adults and encourages choosing a range of protein sources rather than relying mainly on meat.

Fish such as salmon, trout and sardines provide protein and omega-3 fats, and the advice is to eat fish twice a week.

Beans, lentils, chickpeas and peas offer protein and fiber, while nuts and seeds provide protein and unsaturated fats.

Yogurt, milk and lower-fat cheese also provide protein, calcium and vitamin D. Red meat does not need to be eliminated, but eating it less often and limiting processed meats can reduce reliance on foods linked to higher health risks.

Choices should fit a person's tastes, budget and medical needs.