Healthy Snacks For Seniors

Eating healthy is one of those things that can get a bit tricky during the golden years. Seniors are likely to be dealing with some medical conditions and also face issues like loss of appetite and change in sense of taste and smell. However, the importance of eating healthy is all the more important during your golden years and hence, keep this list of healthy snacks for seniors handy to meet your nutrition goals.

Before we get to the list, let’s talk about the importance of snacking as opposed to only sticking to proper meals in a day.

Why Snack?

Should seniors snack or stick to a 3 or 4 meals a day plan? According to experts, seniors should definitely snack throughout the day as long as they are doing it right. Here’s why.

• Meet nutrition goals: Nutritional needs for seniors are different. Most seniors need fewer calories but more nutrition and snacking is a great way to make that happen. 

• Maintain energy level: As we age, the chances of random dips in energy levels can occur. Incorporating heart-healthy snacks for seniors can not only add to daily nutrition but also sustain energy levels throughout the day. 

• Weight management: Healthy snacks for seniors can also be beneficial for weight management, while also satisfying hunger cravings.

Now, let’s talk about what snacks you should have in your kitchen, pantry and maybe even in the bedside table drawer.

Best Snacks For Seniors

From a ton of health benefits to satisfying your different cravings, here is a list of healthy snacks for seniors.

• Berries: Strawberries, blueberries, blackberries, pomegranate - These are all different berries that can be used as heart-healthy snacks for seniors. Berries are truly one of the best snacks seniors can have since it helps with brain health, heart health, immune system, bone health, skin health, and so much more! Even for people with chewing difficulty, these are the perfect soft snacks for the elderly.

• Greek Yoghurt: Another one of the soft snacks for the elderly, greek yoghurt is a great source of protein, probiotics, and other vitamins. Since they are a probiotic food, it keeps your gut health in check as well. If you are bored of eating it plain, see what easy recipe you can make with greek yoghurt in the next section.

• Prepped veggies: Veggies like carrots, bell peppers, celery, etc carry fibre, vitamins, antioxidants, etc, making them crunchy and healthy snacks for seniors for any time of the day. All you have to do is wash and cut veggies, store them in the fridge and take them out anytime you feel like having a snack.

• Hummus: Of course, not everyone likes having plain, raw veggies and that’s why hummus is your best friend. Use hummus as a dip when you are having veggies and you just added a ton of benefits. Hummus is essentially mashed chickpeas with tahini, lemon juice and garlic. It is great for blood sugar control, heart health, digestive health, weight management, bone health, and the list just goes on. You can either buy hummus at stores or better even, make yours at home since it is really easy. When buying from stores, choose good brands and check the ingredient list to see if there are too many preservatives.

• Egg: Best when boiled but can also be had in so many different ways! These soft snacks for the elderly are a superfood because they are rich in nutrients. They are inexpensive, easily accessible and can be made in just a few minutes.

• Oatmeal: There’s a good chance that this is what many are having for breakfast already but oatmeal is also a great choice as a healthy snack for seniors! Oatmeal is good for promoting heart health, digestive health, and blood sugar management, aiding in weight management and providing essential nutrients. The best thing about oatmeal is that it can be customised by adding fruits, nuts, and other toppings to make it taste different every time!

• Chia seed: Speaking of adding things to your oatmeal, chia seed tops the list. High in omega-3 fatty acids, fibre, antioxidants and more, adding chia seeds to your diet can do wonders! Add it to your oatmeal or just soak some in water and drink up!

• Unsalted nuts: Nuts, as everyone knows, are one of the best things for everyone to snack on. These heart-healthy snacks for elders have to be had in moderation since they are packed with essential nutrients. After all, too much of anything is bad. However, make sure to buy unsalted nuts and make your own trail mix for an easily accessible and healthy snack for seniors.

• Dark green veggies: Prep veggies like spinach and broccoli for the week. Whenever you are craving something savoury, toss them in a pan with a touch of olive oil, and stir fry with a bit of salt and pepper. You can even steam cook or boil them. From cancer prevention to bone health and heart health, these are great heart-healthy snacks for seniors.

• Dark chocolate: Looking for a sweet indulgence? Well, you can guiltlessly pick some dark chocolate since they are high in antioxidants and minerals, making it a most-loved heart-healthy snack for seniors. Just be sure to choose brands that don’t add too much sugar.

Keep this list of snacks saved and meet your nutrition goals easily. Now, if you are looking for some quick and easy recipes that can turn out to be so good that you can’t believe it’s healthy, keep reading. 

Easy Snack Recipes For Elders

• Greek Yoghurt & Honey: Mix a small pack of Greek yoghurt with a bit of raw or unadulterated honey. Refrigerate it and just before serving, add a couple of berries, cut apples, and chopped up nuts. It’s refreshing and packed with a ton of nutrients.

• Chia Seed Pudding: Add 3-4 tablespoons of chia seeds in a bowl or jar, add around a cup of milk (any milk of your choice), stir, keep for 5 mins and stir again to avoid clumps. Then refrigerate it overnight for it to turn into a thick pudding. To make it extra yum, add a sweetener of your choice (not too much!), some cut fruits, nuts or granola, and dive into this healthy snack for seniors. 

• Fruit smoothie: Get frozen fruits or freeze your own fruits like bananas, berries, etc. Add them to a blender with a splash of water or milk. You can also add a few pitted and soaked dates for sweetness. Pour and enjoy!

Pro Tips

Here are a few tips to up your snack time!

• Prep your snacks: Weekly once, figure out a time when you can sit and plan your snacks for the week. Prep these snacks, from cutting up the veggies to storing the chia seed and milk mixture in your fridge, prepping helps you access snacks immediately. It also avoids making you reach out for the wrong snack when cravings hit. For instance, there’s a good chance that you choose a piece of chocolate when you are craving something sweet when you don’t have a smoothie or healthy pudding prepared beforehand. Avoid that by prepping.

• Soft snack alternatives: Have trouble chewing? Choose soft snacks for the elderly like applesauce instead of apples, a spoon of peanut butter instead of peanuts, fruit or vegetable juices instead of the actual fruit/vegetable, etc.

• Hydration is key: Snacking is important but so is staying hydrated. Don’t forget to sip on your water more often than you snack.

• Portion control: Snacks are not meals. Hence, whatever you choose, have it in moderation.

Important Things To Remember

The list of snack options in this blog is definitely healthy but it is important to consider your medical history and dietary needs as well. For instance, while dark chocolate, milk, and dried fruits are good for health, they are not a good choice as snacks for a diabetic person. Similarly, for someone who is lactose intolerant, snacks like chia seed pudding with cow milk should be switched with lactose-free milk.

Before you decide to stick to a list of snacks you want to add to your diet, consult your doctor or dietitian to confirm what snacks suit your body the best.

In Conclusion

We have established that snacking for the elderly has a ton of benefits. We have also discussed what the top snacks are that seniors can add to their diet. While this blog primarily focuses on snacks, it is also important to have balanced meals every day. At Primus Senior Living, our in-house chefs thoughtfully craft nutritious meals for our residents, ensuring that all our seniors stay fit and healthy. With proper meal plans and activities that keep seniors’ physical, mental and social well-being in check, Primus Senior Living has crafted an ecosystem where seniors can thrive with a like-minded community. Connect with us today to know more.

Frequently Asked Questions

1. What are the best healthy snacks for seniors?

For seniors, berries, yoghurt, nuts, eggs, carrots, oatmeal, etc are some food options they can snack on. When buying snacks from stores, check the ingredient list and avoid snacks that carry a lot of preservatives and sugar and even foods that are processed

2. Is it healthy for seniors to snack?

Yes! Adding snacks to seniors’ diets is a healthy practice. However, it is important to ensure that the snacks are chosen based on dietary and nutritional preferences and that they are in moderation, preferably recommended by a doctor or dietician

3. What snacks should a diabetic person eat?

Seniors with diabetes should eat foods high in fibre and protein, and low in sugar and salt. It is best to consult a doctor for specific snack options, especially when you are dealing with medical concerns

4. What are some soft snack options for seniors who have trouble chewing?

There are a lot of soft snacks for the elderly that can be added to seniors’ diet. Healthy snacks for seniors like chia seed pudding, egg, berries, oatmeal, yoghurt, etc can be enjoyed easily

5. Can snacking increase weight?

No, snacking won’t increase weight when it is done right. Seniors should have healthy snacks, in moderation and only at certain times of the day. Consult a dietician to see what snacking plan should be followed for weight management