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17 Healthy Snacks for Seniors

healthy snacks for seniors include lots of berries

Eating well keeps you energized and healthy, and helps you feel ready to enjoy each and every day. Older adults who engage in healthy eating have a better chance of healthy aging – maintaining autonomy, mobility, and the ability to learn and grow.

With so many food choices that aren’t going to benefit your health, you may wonder what kind of snacks you should eat so you can look and feel your best. These 17 healthy snacks for seniors provide plenty of delicious options to get the nutrition you need to lead an engaging life.

1. Berries

Strawberries, raspberries, blueberries – these small but delicious fresh fruits pack a lot of nutritious benefits in every bite. Berries are rich in vitamins and benefit the following systems:

  • Gastrointestinal
  • Cardiovascular
  • Immune
  • Nervous

If you’re ever craving something sweet, a delicious serving of berries is the perfect option.

2. Greek Yogurt

Greek yogurt is a great source of protein, probiotics, and other vitamins. Because of its probiotics, plain Greek yogurt helps keep your gut healthy. Mixing Greek yogurt with fresh berries makes for a perfect snack that will help you feel full and energized.

3. Bite-Size Vegetables

One of the easiest ways to get a healthy snack is to have vegetables prepared and ready so you can reach into the fridge at any time. Bell peppers, carrots, and celery are all examples of satisfying, crunchy vegetables that are the perfect choice for when you’re looking for something between lunch and dinner.

Chopping these vegetables into bite-size pieces makes them accessible and easy to reach for, and they won’t be forgotten in the back of your fridge.

4. Eggs

Eggs are a great source of protein and can be prepared in a number of ways. The healthiest ways to eat eggs are poached and boiled. But you don’t have to only use these as a breakfast option.

Having a bowl of hard-boiled eggs in your fridge gives you a snack option that’s ready to go and will help satisfy your hunger.

5. Hummus

If you’re looking for a nutrient-dense and delicious spread for a sandwich or for dipping your chopped vegetables, then hummus is your answer. Hummus is made from chickpeas, tahini, lemon juice, and garlic.

Containing fiber, calcium, B vitamins, and more, hummus is a must-have in your fridge.

6. Oatmeal

If you’re looking for a hearty breakfast in the morning, oatmeal is the way to go. Steel cut oats are going to give you the most health benefits. Oatmeal is a great source of fiber, and you can add berries for an extra boost of vitamins and minerals.

It is important to be wary of the quick oat packets with added flavoring, as this is mainly added sugar. Add a teaspoon of pure maple syrup to provide a sweet flavor without undoing all of the health benefits.

oatmeal in a bowl with fruit

7. Smoothies

Fruit smoothies are refreshing, easy to make, and one of the most delicious healthy snack ideas. There’s no exact smoothie recipe you need to follow, and you can try all kinds of fruit smoothies to see which is your favorite. This is also great for those following a soft food diet because you have so many options.

There are some tips and tricks to help make them nutrient-dense. With a base of Greek yogurt, add a handful or two of spinach for iron and protein. You don’t have to worry about the taste – the fresh or frozen fruit that you put in the smoothie will take care of that.

8. Citrus Fruits

Clementines, tangerines, oranges – having these in view on your counter will not only brighten up your kitchen, it will also remind you to get your daily dose of vitamin C. Also rich in fiber and low in calories, citrus fruits can help boost your immune system.

9. Whole Grain Popcorn

Who doesn’t love sitting back and enjoying a movie with a bowl of popcorn? Unfortunately, many types of popcorn contain added salt and butter. Making your own whole-grain popcorn without adding butter and salt can provide you with a fun snack that’s high in fiber and low in calories.

10. Unsalted Nuts

If you’re looking for a high-protein snack with other vitamins and minerals, unsalted nuts are the snack for you. With a satisfying crunch and delicious flavor, unsalted nuts can be the perfect addition to lunch or a grab-and-go snack when you’re in between meals.

Healthy options for unsalted nuts include:

  • Almonds
  • Cashews
  • Walnuts

11. Homemade Trail Mix

If you’re looking to elevate your snack of unsalted nuts, create a homemade trail mix.

It’s better to make your own because store-bought trail mix has dried fruit and salted nuts, both snacks that aren’t great for your blood sugar levels.

Once you have your base of almonds, cashews, and walnuts, the next step is mixing in dehydrated fruit.

Instead of dried raisins, opt for dried dates, as these are anti-inflammatory and can help lower your blood sugar levels. When you’re looking for that last touch of sweet flavoring, chop up some dark chocolate to add to your trail mix to add depth of flavor and antioxidants.

12. Cottage Cheese

A serving of cottage cheese is another way to get your protein and calcium. Adding berries can help you sweeten the flavor and boost the snack’s nutritional value.

13. Fish and Whole Grain Crackers

If you’re looking for a more substantial snack that’s easy to prepare, fish on whole grain crackers is definitely a healthy snack you’ll want to try. Canned salmon, tuna, and sardines all provide omega-3 fatty acids, which is great for brain health. Enjoy over whole grain crackers for an added crunch.

chia seeds with fruit make a great healthy snack

14. Chia Seeds

If fish isn’t the snack for you, chia seeds are another great source of omega-three fatty acids. You can add these seeds to your cottage cheese, oatmeal, and smoothies.

15. Dark Green Vegetables

Spinach, kale, and broccoli are all nutrientrich vegetables that are great for heart health. Whether you’re making a salad or streaming these vegetables, you’ll definitely want them a few times a week.

Both spinach and kale are high in calcium, which can promote bone density. Broccoli and spinach are high in vitamins like vitamin K1, which helps with blood clotting.

16. Black Beans

Black beans help your body digest food and are good for heart health. Adding black beans to a salad is an easy way to incorporate black beans into your diet.

17. Dark Chocolate-Covered Almonds

Sometimes, you want a little something sweet after dinner. Instead of reaching for something with high fat and added sugar, pick dark chocolate-covered almonds. Sweet and satisfying, dark chocolate-covered almonds may also reduce the risk of heart disease.

Living and Aging Well at Lake Forest Place

Incorporating energy foods for seniors into daily meals can boost overall health. At Lake Forest Place, nutrition, health and wellness are all part of our residents’ lifestyles. Come visit for a tour or a delicious lunch, and learn more about our community’s approach to wellness and what life is like at Lake Forest Place.