Key Takeaways:

  • Unsalted nuts, dried fruit, smoothies, sautĂ©ed apples with cinnamon, dark chocolate covered almonds, edamame, hard-boiled eggs, Greek yogurt with fruit, popcorn, roasted chickpeas, freshly cut vegetables, and whole-grain pita bread with hummus are all healthy snack options for seniors.
  • These snacks are high in protein, fiber, vitamins, minerals, and other nutrients, and can help seniors maintain good health as they age.
  • Seniors should try to eat a variety of healthy snacks to get all the nutrients they need, and they should consider adopting a new diet that prioritizes nutrition and healthy eating.

aking smart food choices include paying attention to not only breakfast, lunch, and dinner, but also to snacks.

When you're a senior, eating healthy snacks can sometimes seem like an afterthought. All too often, we opt for less nutritious foods that are easier to prepare or eat—which is why we've put together this list of healthy snacks for seniors.

Snacking on these 12 foods will help you get the nutrients you need without sacrificing taste or convenience!

1. Unsalted nuts

Unsalted nuts are a great healthy snack for seniors.

Nuts are high in protein, fiber, vitamins and minerals. They also contain unsaturated fats that help lower cholesterol and may reduce the risk of heart disease. Plus, they're a good source of omega-3 fatty acids.

Here are some tips on how to include more nuts in your diet:

  1. Keep them in an airtight container in the fridge or freezer so they stay fresh longer
  2. Add them to salads or vegetable dishes for extra crunch and flavor
  3. Try grinding them up into a powder and adding it to smoothies for extra protein!

2. Dried Fruit

Dried fruit is a great snack for seniors, because it's easy to eat and digest. It's also low in calories and high in nutrients, making it a great choice for those looking to maintain their health.

Dried fruit is made by dehydrating fresh fruit, which preserves its nutritional value and makes it last longer than fresh fruit. There are many different kinds of dried fruit available—we recommend trying figs, dates, apricots, raisins, cranberries, or prunes.

  1. Figs: Figs are rich in fiber and vitamin C. They contain calcium and iron as well. Figs are also a good source of potassium and magnesium.
  2. Dates: Dates are a great source of energy—they're full of carbohydrates! They contain small amounts of protein as well as fiber and potassium. Dates contain iron as well as calcium; they're also high in vitamin A and good sources of vitamin C.
  3. Apricots: Apricots are packed with vitamins A and C—they're even more nutritious than oranges! They also contain potassium and magnesium along with calcium, iron, zinc

3. Smoothies

Smoothies are a great option for seniors looking to get more fruit and vegetables into their diets. They're easy to make at home, and you can even find them pre-made at the grocery store in the frozen section.

Smoothies are great for seniors because they're cold (which helps with digestion), they're portable (so you can take them anywhere), and they're filled with antioxidants and vitamins that help keep your immune system strong!

For some tasty smoothie recipes, check out our smoothie recipes!‍

4. Sauteed Apples w/Cinnamon

Did you know that apples are one of the healthiest foods for seniors? They're full of fiber, which helps keep your digestive system running smoothly, and they contain antioxidants that fight free radicals in the body.

But what if you could take it a step further? What if you could combine the health benefits of apples with something else, like cinnamon? We did just that!

We created Sauteed Apples w/Cinnamon—an easy-to-make snack that brings together all the goodness of apples with a little extra help from cinnamon, which has been known to help improve circulation and reduce inflammation. So whether your loved one is looking for a healthy snack or just something to satisfy their sweet tooth, this recipe will make them feel great!

5. Dark Chocolate Covered Almonds

If you're a senior, you may be looking for a snack that's healthy and delicious.

We've got just the thing: dark chocolate-covered almonds!

Almonds are high in protein, fiber and Vitamin E—and when you cover them in dark chocolate, they become even more nutritious.

The combination of dark chocolate and almond flavor makes for an experience that's sweet and savory, but not too sweet or salty. The rich flavor of dark chocolate pairs well with the nutty flavor of almonds. Plus, they're good for your health!

For more sweet, but healthy snacks: Healthy Make-Ahead Snacks To Satisfy Any Sweet Tooth

6. Edamame

Edamame is a great choice for healthy snacking, especially for seniors. It's full of protein, fiber and vitamins A and C. It's also low in calories and sodium. You can buy them frozen or fresh, but if you buy frozen, be sure to cook them before eating them.

7. Hard-boiled eggs

Hard-boiled eggs are an easy and nutritious snack. They're high in protein, low in fat and cholesterol free and a good source of vitamins B6, B12 and folate. Plus, they're easy to prepare and can be eaten on the go (although it's probably best not to eat them like a Pez-dispenser).

8. Greek yogurt with fruit

Yogurt is a great source of protein and calcium, which both seniors and other people need for healthy bones. When choosing Greek yogurt, look for the full-fat variety (without any artificial sweeteners), since it’s higher in protein than the regular version.

You can add nuts or granola to add some crunch to your snack. Alternatively, if you’re not a fan of nuts or granola, use fresh fruit like berries or melon instead! Try mixing blueberries with cantaloupe chunks or strawberries with pineapple slices for a unique flavor combination that will keep your taste buds happy while still providing all the vitamins and minerals you need from natural food sources.

9. Popcorn

Popcorn is a great option for seniors because it's low in calories, easy to make and helps you feel full. It's also a good source of fiber, which helps with digestion and keeping your gut healthy.

In addition to being easy to make at home, popcorn can also be bought in pre-packaged bags that require no cooking at all. The packages are usually about 100 calories per bag and contain between 1-4 grams of fiber. If you're feeling adventurous, try adding cinnamon or sugar like movie theaters do!

10. Roasted chickpeas

Roasted chickpeas are a delicious, healthy snack for seniors. These roasted soybeans are high in protein and fiber and make a great alternative to chips as a snack. They're also easy to make at home!

Learn more: Air Fryer Snacks: Easy, Tasty, and Healthy!

11. Freshly cut vegetables

Cutting your veggies into small pieces can help you eat more and consume fewer calories. Include a variety of vegetables—not just the ones you’re familiar with, but also those you may not have tried before.

You should also try to include vegetables high in fiber, vitamins and minerals, antioxidants and phytonutrients. These nutrients can support your overall health by helping to improve digestion and boost immune function (to name just a few).

12. Whole-grain pita bread with hummus

Hummus is a great go-to snack for seniors because it's easy to make at home, and it can be paired with a variety of whole-grain pita breads. Hummus is also high in protein, fiber and iron — all important nutrients for optimal health. If you don't like chickpeas or don't have time to make your own hummus (not an insignificant amount of time), there are many brands that sell pre-made versions that are just as healthy as homemade ones.

These healthy snacks for seniors can help you get the nutrients you need.

As you age and become more health-conscious, you may want to consider adopting a new diet. When it comes to nutrition and healthy eating, seniors are often at risk of missing out on the nutrients they need to maintain good health. These snacks for seniors can help fill in some of those nutritional gaps that come with aging.

Cooking and nutrition classes for older adults:

Nov 24, 2022
Cooking & Nutrition