Here are some easy diet fixes for common health concerns

From diseases like high blood pressure and Type 2 Diabetes, to giving you strong bones and good balance, what you eat can affect how you feel every day.

According to Consumer Reports, the holidays are a time when people tend to reach for their favorite comfort foods.

They’re typically filled with refined carbohydrates, sugar, and fat, which can make you bloated, tired and cranky.

As health and age-fighting alternatives, experts suggest eating some whole grains like brown rice or quinoa.

Next, be sure to eat enough protein.

Roger Fielding, associate director at the Jean Mayer USDA Human Nutrition Research Center on Aging at Trufts University in Boston, says sarcopenia is when the proteins in your muscles are constantly being broken down.

Without strong muscles to support your joints, your balance may suffer.

Fielding recommends older adults .06 grams of protein for each pound they weigh to help prevent the risk of falling.

Finally, incorporate more plant-based foods into your diet to protect your hearing.

This will provides adequate blood flow and helps with proper ear function.

An easy way to remember your portions is the 50-50 rule.

Half of each meal should be filled with fruits and veggies and the other half should be plant based proteins with modest amounts of fish, lean meat, and poultry.

RELATED: Are meatless alternatives really as healthy as you think?

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