Snacks for older adults can be helpful as another opportunity to provide nutrients and energy outside of meal times. Due to age related changes, appetite declines often reducing the amount of food eaten at meals.

What is a Snack?

A snack is defined as a small amount of food eaten between meals. Snacking can be part of a healthy eating pattern. 

Snack vs. Meal

Snacks and meals are both important components of a healthy diet, but they differ in a few ways. Snacks should generally be smaller than meals and should be nutrient-rich to ensure you’re getting adequate nutrition. A meal, on the other hand, is usually larger and contains more nutrients than a snack. Meals can provide more nourishment and structure to your day, as you’ll likely have more time to focus on the food and savor it.  Both snacks and meals can play an important role in a healthy diet.  Snacks and meals should be balanced and provide the body with essential nutrients for energy and growth.

The Importance of Snacking

Snacking helps keep energy levels up throughout the day. Eating snacks between meals can help maintain blood sugar levels and prevent overeating at mealtime. Snacking between meals can also provide important nutrients and vitamins that may be missing from main meals. Lastly, snacking can help boost mental and physical performance, as it provides your body with the fuel it needs to stay energized and focused.

The Importance of Snacking for Older Adults

Due to age-related changes, older adults commonly have declining appetite and smaller intakes.  Also, with age there is delayed emptying of the stomach which may produce the sensation of fullness possibly limiting amount of food consumed at a time.  Additionally, the frequency of constipation increases with age and constipation may contribute to the sensation of fullness.    

Snacking is a great way for older adults to stay energized during the day. Eating small, nutritious snacks between meals can help seniors maintain a healthy weight, keep up energy levels, and provide important nutrients that the body needs. Eating healthy snacks can also help seniors manage their blood sugar levels and reduce their risk of heart disease. Additionally, snacking can provide a mental boost, helping seniors maintain their cognitive health.

Eating smaller frequent meals and snacks will help older adults get adequate nutrients and avoid feeling uncomfortable. 

Healthy Balanced Snacks

Snacking doesn’t have to be unhealthy.  A healthy snack is balanced with nutrient-rich foods from a variety of food groups.  Food selected for a snack should be nutrient-dense, a source of fiber, a source of protein and low in added sugar, salt, and saturated fat.  

Nutrient-Dense

Nutrient-dense is a term used to describe food that provides a significant amount of essential nutrients, like vitamins and minerals, in a small amount of food.   

Examples of nutrient dense foods include fruits, vegetables, whole grains, beans, nuts, and seeds.

Fiber

Fiber can help with bowel regularity and consistency, slow digestion, and release of sugar to the body, traps dietary fats and cholesterol for excretion (rather than absorption). As a result, fiber can prevent constipation, help regulate blood sugars, reduce cholesterol, and reduce inflammation.

Food sources of fiber include fruits, vegetables, whole grains, legumes, nuts, and seeds. 

To read more about the importance of fiber for older adults visit here. To learn more about whole grains as a source of fiber check out this blog post on whole grains.

Protein

Protein is an important nutrient for older adults to protect against muscle loss that occurs as part of the aging process. 

The most known source of protein is animal meat however there are other foods that are high in protein that are worth exploring, more economical, and may be easier to consume.  Consider legumes (beans, peas, and lentils), nuts, nut butters, and eggs.  Whole grains can also be a source of protein.  

To read more about the importance of protein for older adults visit here.

When in doubt, try to choose snacks that are made with fewer processed ingredients and more whole foods.

Smart Snacking Tips

Snacking can be easy if you plan ahead. To make snacking simple and convenient, try pre-portioning healthy snacks into individual containers and storing them in the fridge or pantry. This way, you can grab a nutrient-dense snack whenever you need one. You can also make a list of quick and easy snacks that you can make with ingredients you already have on hand. Some ideas include yogurt and granola, hummus and vegetables, or a piece of fruit with a handful of nuts. 

Tips for Healthy Snacks for Older Adults

1. Choose snacks that are nutrient-dense and full of healthy vitamins, minerals, and antioxidants. Look for snacks that are high in fiber, protein, and healthy fats.
2. Consider snacks that are easy to prepare. Look for snacks that require minimal preparation, such as pre-cut fruits and vegetables, hummus and pita, or whole grain crackers and cheese. 
3. Find snacks that are easy to transport. Look for snacks that can be taken on the go, such as trail mix, nuts, and fruit like apples or bananas. 
4. Make sure the snacks are easily accessible. Place snacks in visible, easy to reach areas, such as in kitchen cabinets or on the counter. 
5. Incorporate social activities around snack time. Make snack time into a fun event by encouraging conversation and socialization during snack time. 

Examples of Healthy Snacks for Older Adults

• Apple with peanut butter topped with dark chocolate
• Black bean brownies with walnuts
• Ricotta cheese with berries 
• Roasted crispy chickpeas or lentils
• Half English muffin topped with cheese and vegetables
• Fruit smoothie

Snacking can be an important part of a healthy diet, so make sure you choose snacks that are nutritious, easy, and enjoyable! Older adults may benefit for smaller intake more often to provide nutrients and keep energy stable without causing discomfort from being too full. Healthy snacks for older adults focus on a variety of whole foods.