Nutrition wasn’t always a huge topic of conversation for seniors when they were growing up. Many seniors associate dietary choices with weight loss or indulgence, rather than holistic health.
Cleveland Clinic does a great job of highlighting the importance of nutrition for seniors, from supporting the heart to fueling the brain. How can you start eating a healthier diet without feeling overwhelmed? Start with snacking!
Today, we’re going to share some healthy snacks for seniors and how to pick snacks based on your specific dietary needs. Read on to discover nutritious elderly snacks and how to ease into a healthier diet.
What to Look for in Healthy Snacks for Senior Citizens
First, let’s talk about what good nutrition looks like. We use these elderly diet tips to build our dining program menu and you can use them to stock your kitchen with healthy snacks.
Nutrient Density and Variety
Healthy snacks for seniors should provide plenty of nutrients. When we talk about nutrients, we’re talking about:
- Vitamins
- Minerals
- Protein
- Fiber
- Healthy fats
- Healthy carbohydrates
No single food is going to check every box, and that’s where variety comes in handy. For example, while fresh fruits and vegetables can support your vitamin intake, nuts can add protein to your snack.
Easy Preparation and Consumption
Snacks aren’t meals, and they shouldn’t take as long to prepare as a meal. In fact, we find that the more complicated a snack food is to prepare or eat, the less likely seniors are to eat it.
Select foods that only take a few steps to prepare. For example, you’ll need to wash fruit before eating it, and you may need to cut or peel it, but you don’t need to do any cooking.
Low Sodium and Added Sugar
Here’s where you may need to make some significant changes to your snacking habits: you want to avoid excessive salt and added sugar.
To start evaluating how healthy processed or prepared foods are, learn how to read nutrition labels with this FDA resource. You can also talk to your healthcare provider about appropriate targets for your needs. For example, you may need to avoid foods with more than 140 mg of sodium if you have high blood pressure.
What to Keep in Stock for Healthy Snacking
Want to make your grocery list a little easier to manage? Here are our top suggestions for the staples to keep on hand (or rotate through) for healthier senior snacking solutions.
Fruits and Vegetables
Start your snacking journey in the produce section and prioritize fruits and veggies that you can enjoy raw, such as:
- Apples
- Berries
- Bananas
- Celery
- Cucumbers
- Pea pods
You can also enjoy canned or dried fruits and vegetables as long as they don’t include a high amount of sodium or added sugar.
Healthy Pantry Staples
Now, it’s time to head to the dry goods section of the grocery store and build up your pantry staples. Try healthy snacks like:
- Granola
- Low-sodium tortilla chips
- Low-sodium air-popped popcorn
- Unsalted roasted nuts
- Nut butters such as peanut or almond butter
Most of the time, pantry items aren’t a complete snack on their own. Instead, you’ll want to pair them with other foods.
Refrigerated Snacks
Besides some of your fruits and veggies, what should you keep in your bridge to build a well-rounded snack? Suggestions include:
- Greek yogurt or cottage cheese
- Hummus or guacamole
- Hard-boiled eggs
- Bean salad
- Pico de gallo
As you try different combinations, you’ll learn what your favorite dips and proteins are to snack on.
Healthy Snacks for Seniors With Dietary Needs
How can you put together these different ingredients to create a delicious and well-rounded snack? Here are a few healthy snack ideas based on different dietary needs.
Heart-Healthy Snacks
If you’re looking for ways to support your heart health, Harvard Health provides an overview of foods to eat and avoid. Some ideas include:
- Avocado slices or guacamole on whole-grain toast
- Dark chocolate with almonds
- Granola and blueberries with Greek yogurt
- Air-popped popcorn with nutritional yeast
As a general rule of thumb, prioritize fresh over processed foods and limit your intake of salt and saturated fats.
Snacks for Diabetes
Diabetes is a chronic health disorder that requires complex care. Diabetes-friendly snacks include:
- Celery sticks with hummus or almond butter
- Cherry tomatoes and cottage cheese or low-fat cheese cubes
- Bean salad or guacamole with low-salt tortilla chips
- Small apple with peanut butter and a brown rice cake
Review this resource from the National Institute of Health and talk to your doctor to put together a diet plan that meets your unique needs.
Soft Food Snacks
Many seniors need to eat a soft food diet to accommodate their dental health needs. Healthy soft snacks include:
- Greek yogurt with mashed banana or berries
- Cottage cheese with canned pineapple
- Applesauce with a drizzle of nut butter
- Smoothies
Smoothies are always a great option for anyone on a soft food diet because they make it easy to consume a wide variety of fruits and vegetables, from berries and apples to celery and kale.
Snacks for Muscle Support
Protein is an important part of a balanced diet, especially if you’re increasing your physical fitness or losing muscle mass. High-protein snacks include:
- Bean salad with low-salt tortilla chips
- Unsalted nuts with fruit and dark chocolate
- Low-sodium canned sardines and crackers
- Hard-boiled eggs with carrot sticks and hummus
If you’re eating more protein but still not feeling energized, consider adding more healthy carbohydrates to your diet.
Embrace Holistic Health at Rittenhouse Village at Muhlenberg
The dietary choices you make don’t just affect things like weight. A balanced diet can support your overall well-being, and these healthy snacks for seniors are a great way to get started.
At Rittenhouse Village at Muhlenberg, our residents can enjoy a healthy diet all day long without ever having to worry about shopping or cooking. Our unique dining program is only the start of the amenities we offer that support a healthy lifestyle. Schedule a tour and see firsthand what makes our community in Reading, PA, so well-loved.
