Living a Happy, Healthy Retirement

Healthy Snacks For Seniors

Mike

I admit to having a small sweet tooth. I typically will grab my favorite oatmeal raisin cookie to satisfy that hunger, but all the while knowing I could do better. In the hope of helping us all “snack better” and make it easy, I have put together this compilation of healthy snack ideas.

Introduction to Healthy Snacks for Seniors

Healthy snacks throughout the day can help promote healthy glucose levels, provide an increase in metabolism, as well as prevent overeating later in the day. Make sure you are snacking on well-balanced foods that provide health benefits. When in doubt, think about whole foods. The more natural or unprocessed your food choices are, the healthier you will be – and your body will surely thank you.

Fresh Fruit

Of course, fresh fruit by itself is a great healthy snack. Some of the healthiest fruits for seniors include:

Avocados

According to Amy Gorin, MS, RDN, owner of Plant Based with Amy, avocados are gaining even more popularity and are now featured in everything from smoothies to freeze-dried snack versions. The average American now consumes nearly 8.5 pounds of avocados per person each year. Gorin recommends avocados for heart health, citing their potassium content, which helps counteract the effects of sodium. Beyond being versatile as slices, spreads, or mashed on toast, avocados can enhance creamy smoothies, salad dressings, and more. Mackenzie Burgess, RDN and recipe developer at Cheerful Choices, emphasizes that avocados are not only delicious but also packed with healthy fats, fiber, and antioxidants, supporting heart and immune health.

Blueberries

Considered an easy and nutritious snack, blueberries offer four grams of beneficial fiber per one-cup serving, along with essential nutrients such as manganese, vitamin C, and vitamin K. Recent research suggesting that consuming the equivalent of one cup of fresh blueberries daily may improve endothelial function, promoting overall heart health. This is my favorite “berry” as it is not only nutritious, but I find it can last in the refrigerator for 1-2 weeks, unlike raspberries or blackberries.

Apples

Despite their humble reputation, apples are rich in fiber and beneficial polyphenols that research suggests may contribute to lowering cholesterol and supporting heart health. In addition, the simple apple is an easy and convenient healthy snack…just wash and eat! Applesauce cups are a convenient and nutrient-packed option, containing the goodness of a whole apple along with brain-supporting nutrients like omega-3s (DHA and EPA) and choline. Be sure to choose the variety that is labeled “no sugar added”.

Raspberries

Many doctors and nutritionists praise raspberries as the best fruit for skin and hormone health due to their vitamin C content, which supports collagen production and protects against aging skin. The polyphenol ellagic acid in raspberries helps reduce the negative impacts of toxic estrogens associated with estrogen-related cancers. I have found raspberries only last 2-3 days before they start to go bad. If you rinse them and put them in a different container, this can add at least a day or two.

Bananas

Bananas are a go-to for active individuals, being high-glycemic and cost-effective. Their natural packaging makes them convenient for on-the-go consumption by both children and athletes. High in carbohydrates, bananas provide a quick energy source and are rich in potassium, supporting heart health and alkalinity. I am also amazed at how affordable bananas can be. A bunch of 5-6 bananas is not much more than one dollar.

Lemons

Lemons are touted as an excellent choice for boosting health and immunity. Many recommend starting the day with vitamin C-rich lemon juice to stimulate digestion without impacting blood sugar. Lemons can be used as garnishes and additions to various dishes, offering both zest and juice for maximum benefit.

Watermelons

Described as sweet and hydrating, watermelons are referred to as nature’s electrolyte drink. Rich in carotenoids and lycopene, watermelons provide benefits for ocular, heart, and men’s health, as well as cancer prevention. The versatility of watermelon allows for various enjoyable preparations, from refreshing smoothies to slices for outdoor events.

Dates

Positioned as a potential superfood, dates, grown on date palm trees, offer high fiber content and a range of minerals, including potassium, calcium, magnesium, and selenium. Typically served dried, dates can be a filling and nutritious snack, originating from the Middle East and now widely embraced in North and Central America.

Strawberries

Kacie Barnes, MCN, RDN, LD, underscores strawberries as an excellent source of vitamin C, providing various vitamins and minerals while aiding in blood sugar regulation. With high water content and low carbs, strawberries can be enjoyed alone, in salads, smoothies, or even pureed for infants. Their freezing capability allows year-round enjoyment.

Cherries

Considered one of the healthiest fruits by many, cherries are rich in antioxidants and anti-inflammatory compounds. They offer fiber, potassium, vitamin C, and other essential vitamins and minerals, contributing to their anti-inflammatory properties.

Blackberries

Similar to their berry counterparts, blackberries are hailed as a super healthy option, boasting high levels of anthocyanins, vitamin C, vitamin K, manganese, and fiber. Easy to eat and versatile in recipes, blackberries can add color and nutrition to salads, desserts, and more.

Other Ways to Eat Fruit

Greek yogurt with berries can be a simple, healthy snack option if you choose the right type of yogurt. Full-fat plain Greek yogurt contains higher protein with lower sugar content. Many people choose to eat reduced-fat or “lite” yogurt; however, it is a better option to choose full-fat due to its benefit of increasing satiety, or fullness. Opting for the reduced-fat version will not be the best option because when manufacturers remove fat out of a product, they generally replace it with added sugar and sodium.

Pairing fresh or frozen berries with yogurt gives higher nutrition content because berries have the lowest amount of sugar and highest amount of antioxidants, compared to other fruits.

Sauteed Apples w/Cinnamon

Enjoy the taste of fall with this warm snack all year long! Cooked fruit is very easy to digest, and is a great option for those on a soft-foods diet. It’s simple- cut an apple into ½ inch pieces, sauté with butter or coconut oil and a sprinkle of cinnamon until soft. Pears work well as an alternative if you would like some variety.

Vegetables

Vegetable Sticks

I like to keep a Tupperware container of veggie sticks (baby carrots, sliced bell peppers of all colors, celery, broccoli, and squash slices). These are great as a quick grab and go snack. You can add to the nutritional value and enjoyment by trying some of the simple combinations below:

Celery with Nut Butter

Although celery is often overlooked, it proves to be a powerhouse of health benefits, making it an excellent and uncomplicated snack choice. This low-calorie vegetable is rich in vitamin C, vitamin K, and contains flavonoids known for their cancer-fighting properties. Elevating the snack’s nutritional profile, pairing celery with a “healthy fat” like natural peanut butter, almond butter, or sunflower butter creates a well-rounded and satisfying option.

When selecting nut butters, closely review the ingredients list, preferably opting for a concise list comprised of only nuts and salt. Many commercially available nut butters include additives, preservatives, and trans fats. To make a health-conscious choice, prioritize nut butters that require refrigeration and have a short ingredients list to steer clear of undesirable additives.

Vegetables with Hummus

Vegetables consistently stand out as an excellent snack choice, given their enduring health benefits and abundance of vitamins. Eating the entire color spectrum of vegetables is essential, as each hue harbors distinct vitamins and antioxidants. Raw snack-size sweet peppers, snap peas, carrots, celery, and broccoli are among the versatile vegetables that make for a wholesome and straightforward snack.

Enhancing both flavor and protein content, pairing raw vegetables with hummus creates a more balanced snack. This combination not only tantalizes the taste buds but also contributes to a healthy metabolism, making it a smart and nourishing choice.

Nuts and Seeds

Nuts and seeds make for an excellent snack due to their easy portability, nutritional richness, and high satisfaction factor. Almonds, walnuts, cashews, pistachios, peanuts, sunflower seeds, and pumpkin seeds are among the diverse varieties available. While each type of seed offers unique benefits, a common characteristic is their elevated content of healthy fats and protein. This combination not only supports a healthy metabolism but also enhances cognitive function.

Eating in moderation is crucial when enjoying nuts and seeds, as they are calorie-dense. It is advisable to limit your portion size to approximately 12-16 nuts to strike a balance between enjoying their nutritional benefits and managing calorie intake effectively.

Dark Chocolate Covered Almonds

Dark chocolate almonds are one of my favorite snacks. I always have a container of them in the fridge and will eat 5-6/day. This crunchy snack gives us a healthy boost of heart-healthy fats from the almonds and a boost of antioxidants from the dark chocolate. Just a hand-full a day keeps the sugar cravings away!

Cereals and Granola

Though common as a breakfast food, whole grain cereals can make for a quick and healthy snack as well. I like using Grape Nuts as a base and then throw in bran flakes, raisins or other fruits, raw oats and of course milk. This gives me a high fiber, low sugar snack full of whole food goodness.

I also like Oat Squares, which are high in fiber and low in sugar. When shopping for cereal, of course the first thing to check is sugar content. Secondly, look for the fiber content and whether the cereal has lots of unnecessary additives.

Oatmeal

My personal oatmeal recipe consists of old-fashioned oats, honey, raisin, and crushed walnut pieces. I cook the oatmeal plain and then add the other ingredients afterwords. It is quick and simple breakfast treat that packs a lot of nutrients. Oatmeal on its own provides protein, fiber, healthy fat and carbohydrates as well as 13 other vitamins and nutrients. Add in the other ingredients and you have yourself a powerhouse snack. If you want to reduce the sugar content, forget the honey (I just use a teaspoon).

Homemade Granola

Making your own granola offers a preferable option over store-bought varieties, providing you control over sugar levels and the ability to tailor it to your taste preferences. Utilizing a foundation of dried oats, dried fruit, nuts, and seeds, you can introduce a touch of sweetness with honey or maple syrup. This versatile homemade granola can be savored on yogurt, consumed as cereal, or relished by the handful, providing a delightful and personalized snack.

Recipe:

Stir together the dry ingredients of your choice in a baking pan. If you prefer, you can line the pan with parchment paper. In a modest amount, add in the wet ingredients, mixing it all together. Bake for 30 minutes in the pan at 300 degrees, and it’s ready to go. Healthy, simple, and totally delicious, this recipe is guaranteed to make you a into a homemade granola fan!

Smoothies

Protein Smoothie

Smoothies are a healthy snack because of their ability to provide many vitamins and antioxidants in a quick amount of time. There are many different ways to make smoothies, however, it is important to add in protein powder to make a more balanced smoothie. Without the protein added, the smoothie generally contains all carbohydrates. There are numerous types of protein powders, some containing whey or cow’s milk and others being a vegan or non-dairy option. An example of a well-balanced smoothie looks something like this:

A smoothie will not only provide numerous health benefits, but it will also help fuel your body throughout the day.

Fruit Smoothie

Fruit smoothies are nutrient rich and delicious. The best part is you can mix in other ingredients like spinach, protein powder, etc. and barely taste it those vitamin rich additives! There are hundreds of smoothie combinations to try; just use your favorite frozen fruits, milk or yogurt, and any other additions you may choose.

Proteins

Sardines/Canned Salmon

Fish like salmon and sardines are packed with omega-3 fatty acids. They also have an impressive amount of vitamin-D and calcium, which is beneficial for bone health. Make sure to look for canned fish in water or olive oil. Enjoy on top of crackers for a surprisingly satisfying snack.

Ready-to-Eat Tuna

If you’re a fish fan, adding tuna to a snack adds about 17 grams of protein, plus vitamin D and omega-3 fats. All three support overall health and weight loss efforts.

Consider purchasing tuna in pouch form. Many brands now sell no-drain, easy-to-open pouches with flavors like lemon dill or chipotle. Some even come with a tiny fork, making it easier than ever to enjoy on the go.

Edamame

One cup of these little bright green pods delivers 15 grams of plant-based protein, making them ideal for anyone who follows a vegan or vegetarian diet. What’s more, edamame is a complete protein source, meaning it provides all nine essential amino acids your body needs.

Buy them fresh and steam, or use the precooked frozen variety and briefly microwave to defrost before chowing down.

Jerky

Not all jerky can be considered healthy. Fortunately, many health-conscious brands now offer minimally processed jerkies (think: beef, pork, and turkey) that are free of nitrates and added sugars, and low in sodium.

You definitely will want to be checking the ingredients. I recommend looking for jerkies that contain less than 400 milligrams of sodium per serving — and remember to pay attention to the serving size.

Jerky provides between 10 and 12 grams of protein per ounce. This protein snack is hard to beat in terms of convenience. Plus, this chewy snack stays fresh for months when packed properly.

String Cheese and Turkey Sticks

The classic snack that kids love to pull and peel is also one of the best for adults. I have found that string cheese is one of the easiest cheeses to find in a low fat variety. One string cheese packs about 7 grams of protein and 20 percent of your daily recommended intake of calcium. That’s important since calcium is one of the most common nutrients older adults aren’t getting enough of.

You can enjoy a plain string cheese on the go, or to hit your protein goals even quicker, you can try wrapping it in two slices of deli turkey and setting the combo with toothpicks. You’ll add extra flavor along with 10 more grams of healthy, filling protein.

Yogurt and Cheeses

Yogurt

The dairy aisle is brimming with a multitude of yogurt options, each claiming various health benefits such as improving gut health and lowering blood pressure. However, navigating through the array of choices, from dairy-free yogurts to Greek yogurts, skyr, and probiotic yogurts, can be challenging.

To assist you in making an informed decision, I have listed key points below to consider when selecting your favorite.

Guidelines for Selecting a Healthy Yogurt Brand:

  1. Mind the Ingredients: A healthy yogurt’s ingredient list should be concise, typically consisting of milk, active cultures, and occasionally added vitamins, depending on the brand’s choices.
  2. Limit Sugar Intake: Following the American Heart Association’s recommendations, try to select yogurt brands that contain around 10 grams of sugar or less per serving to align with daily added sugar limits.
  3. Consider Fat Content: Depending on preferences for consistency, taste, and nutrition, look for non-fat varieties, or choose 2 to 4% milkfat yogurts for added creaminess and satiety.
  4. Prioritize Protein: Aim for a minimum of 5 grams of protein per serving in cow’s milk yogurt. Opting for strained yogurts, such as Greek yogurt, can significantly increase the protein content.

Cottage Cheese

Low fat cottage cheese, like yogurt, is a great calcium source and also high in protein. This can be enjoyed plain or with a spoon-full of fruit preserves. Be sure to check out the salt content as cottage cheese can be high in sodium.

Low Fat Cheeses

Cheese is packed with nutrients, but often comes with a healthy dose of saturated fat, which is to be minimized in your diet if possible. In order to do this, if you are a cheese lover like myself, I suggest you moderate your portions and look for low fat cheeses. Here are a few to consider:

Here is an article that can give you more detail: The Best 5 Low-Saturated-Fat Cheeses

Hard Boiled Eggs

Whether you like them boiled, poached, or scrambled, eggs are healthy foods for older adults. They are quick, easy, and healthy snacks, packed with healthy fats, protein, vitamins, and minerals. Scrambled or poached eggs are just as great as hard-boiled eggs; however, hard-boiled are more convenient for on-the-go snacking. Many individuals avoid eating the yolk or yellow portion of the egg; however, the yolk contains the majority of the vitamins and minerals. Yes – egg yolks do contain cholesterol; however, recent research is showing that dietary cholesterol does not have as much of an effect on cholesterol levels in the body.

Having an egg or two once in a while for a quick snack can provide many health benefits, as well as promote the feeling of being satisfied.

Beans

Beans serve as excellent reservoirs of fiber and plant-based protein, offering versatile integration into various culinary delights such as soups, tacos, salads, and diverse recipes. Not only do beans enhance the flavor and texture of meals, but they also bestow numerous health advantages. Regular consumption may contribute to lowering cholesterol, regulating blood sugar levels, and fostering the proliferation of beneficial gut bacteria. Check out this link for The Best Bean Snack Recipes.

Other Resources

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