Who does not love a good snack? Whether you prefer salty or sweet, there are tons of great snacking options out there perfect for at home or on the go. Let us dive into easy, convenient and nutritious snacks for seniors!
Snacking is an excellent way for seniors to meet their nutritional needs. As one ages, their desire and ability to cook can go down, which is understandable when they have done it for years. Therefore, meals may not be as big or as nutrient dense as they once were. Cue the snacks! Snacks can be incorporated to fill in the nutritional gaps between meals.
When planning snacks, it is important to combine at least two food groups to ensure satiety and increased nutrient intake. Aim for a variety and choose options that provide a mix of macronutrients like protein, healthy fats and fiber from complex carbohydrates.
Snacks for Seniors: A Dietitian’s Recommendations
Food group snack pairings
- Whole grain + fruit and/or vegetable + protein
- Fruit + dairy and/or protein
- Vegetable + protein + healthy fat
- Protein and/or dairy + whole grain
Getting adequate protein is vital for seniors to prevent muscle loss, frailty and to maintain physical function and independence. Incorporating both animal and plant-based protein foods can help achieve protein goals. Utilizing specialty brands like Simple Truth Protein can make meeting protein needs even easier.
Protein sources
- Animal-based: chicken, turkey, pork, lean beef, fish, eggs and low-fat dairy products
- Plant-based: legumes, beans, nuts, seeds, lentils, tofu, tempeh and other soy products.
In addition to protein, potassium, calcium, vitamin D, dietary fiber and vitamin B12 are key nutrients seniors should prioritize as they get older. By enjoying a variety of foods from each food group and choosing ones with little to no added sugar, saturated fats, nor sodium can support key nutrient intake. These choices may also help reduce the risk of developing chronic diseases such as high blood pressure, diabetes, hypertension and heart disease.
Now that we know the ideal structure of a snack, let us talk about combinations that are sure to satisfy tastebuds!
Snacks for seniors’ examples
Sweet
- Apple slices with Simple Truth Protein Creamy Peanut Butter
- Berries with Greek yogurt or cottage cheese
- Greek yogurt with Simple Truth Protein Organic Granola Clusters Apple Cinnamon Pecan
Salty
- Simple Truth Baked Chickpea Crisps Mediterranean Herb with string cheese
- Whole grain crackers with Kroger Chunk Light Tuna Less Sodium
- Simple Truth Organic Low Sodium Popcorn with hard-boiled egg
Sweet & salty
- Grapes with cheese or turkey bites
- Carrots with hummus or guacamole
- Celery sticks with Simple Truth Smooth Almond Butter
- Simple Truth Organic Dried Apricots with Simple Truth Roasted Almonds Sea Salt
Having an easy go-to snack can help keep hunger at bay until the next meal. Planning and spending a little time prepping can ensure you have a snack at the ready all throughout the week. Consider these easy recipes that can be whipped up in a matter of minutes!
- Chicken, tuna, or egg salad – Pair with fresh vegetables like bell peppers and cucumber slices or serve with whole grain crackers or spread on whole wheat toast.
- Fruit parfait – Combine your favorite fruit with Greek yogurt and top with nuts or seeds for added texture and nutrients.
- Smoothie – Utilize frozen fruit and blend up with milk, Greek yogurt, leafy greens like spinach or kale, oats, and chia or ground flaxseeds into a nutrient dense beverage.
- Egg bites – Combine leftover veggies, cheese, cottage cheese (for extra protein!) and eggs then pour into a muffin tin and bake. Enjoy this bite sized treat for a quick savory snack that can be reheated throughout the week.
For those with chewing and swallowing difficulties it can be challenging to find the right snack. Opting for soft foods like yogurt, cottage cheese, applesauce, nut butters, and avocados can ensure you get key nutrients without causing pain or irritation. Drive up the nutrition even more by sprinkling Simple Truth Nutritional Yeast Seasoning on top of chicken, tuna, or egg salad. For a nutty flavor without the crunch, try adding Simple Truth Organic Powdered Peanut Butter to yogurt, fruit parfait, or evening pudding!
If snacks are already a staple in your routine but you’re still struggling with meeting nutrient needs or unsure how much protein you should be aiming for each day, it is time you meet with a Registered Dietitian, our nutrition expert! They will be able to calculate your specific needs based on your health status and lifestyle. Schedule a virtual nutrition counseling appointment to step up your snacking game today!
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