Healthy Snack Ideas for Older Adults

Sunrise Senior Living  |  September 25, 2018

The more we learn about nutrition, the more we understand the important role it plays in aging well. Eating a well-balanced diet means consuming meals rich in fruits, vegetables, lean protein, nuts, and legumes. It also means avoiding red meat, processed foods, and sugary treats.

That combination gives your body the vitamins, minerals, and other nutrients it needs to fight off diseases. High blood pressure, type 2 diabetes, heart disease, and some forms of cancer have been linked to a poor diet.

The USDA’s MyPlate program was designed to help older adults develop meal plans that meet their unique nutritional needs. Seniors have different dietary needs, such as increased amounts of vitamin D and vitamin B, than younger adults.

For many seniors, two healthy snacks per day help stabilize blood sugar between meals (which helps prevent overeating) and maintain energy levels. While they may be more convenient, store-bought snacks are often high in sodium, fat, sugar, and preservatives. A healthier option is to prepare your own snacks and keep them on hand at home or in a cooler when you travel.

25 Healthy Snacks for Older Adults

Here are a few snacks that won’t compromise your commitment to living a healthy lifestyle as you grow older:

  1. Baked apple chips sprinkled with cinnamon
  2. Frozen grapes or a frozen banana
  3. Hummus with carrots and cucumber slices
  4. Greek yogurt with peach slices or fresh berries
  5. Handful of roasted almonds or heart-healthy walnuts
  6. Glass of unsweetened almond or cashew milk
  7. Whole grain popcorn (skip the extra salt and butter!)
  8. Apple slices and almond butter or natural peanut butter
  9. Whole grain crackers topped with canned tuna
  10. Bowl of oatmeal topped with blueberries
  11. Hardboiled egg
  12. Avocado on whole wheat toast
  13. Sliced tomato with feta cheese and a drizzle of olive oil
  14. Mini pita bread with black beans
  15. Homemade baked sweet potato chips
  16. Celery with almond or peanut butter and raisins
  17. Salsa with baked tortilla chips
  18. Edamame seasoned with sesame oil
  19. Turkey slices
  20. Kale chips
  21. Unsweetened almond milk and fruit smoothie
  22. Baked banana chips
  23. Orange slices dipped in dark chocolate
  24. Bell pepper with guacamole
  25. Cottage cheese sprinkled with flax seed and cinnamon

It’s also important to stay hydrated. Most physicians recommend patients try to drink eight to 10 glasses of water each day. That can keep you feeling full and avoid overeating.

Healthy nutrition is a part of everyday life at Sunrise communities. Chef-prepared meals and healthy snacks incorporate fresh, seasonal foods. We invite you to join us for a complimentary meal at the Sunrise community nearest you to learn more about our dining program!