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Older Adults - Snacks

Older Adults - Focus on Healthy Snacks, page 1
Older Adults - Focus on Healthy Snacks, page 2

Older Adults - Focus on Healthy Snacks

Snacking can help you meet your nutritional needs and feel energetic throughout the day. When deciding on a snack, choose foods that are full of nutrients and without too much salt, sugar or saturated fat. Try a snack from one food group or combine food groups to build more satisfying snacks. Enjoy a serving that is filling but that doesn’t interfere with your mealtime appetite. Take a look at the ideas below and be creative!

Protein Snacks

  • Bean dips, hummus
  • Cheese
  • Cottage cheese
  • Eggs, egg salad
  • Milk (dairy or soy)
  • Nut butters
  • Pudding
  • Sardines
  • Unsalted nuts
  • Yogurt

Whole Grain Snacks

  • Cereal
  • Corn chips
  • Crackers
  • English muffins
  • Flat bread, tortillas
  • Granola
  • Muffins
  • Oats
  • Toast

Fruit and Vegetable Snacks

  • Apple, pear
  • Applesauce
  • Avocado
  • Banana, peach
  • Bell Pepper
  • Berries, grapes
  • Canned fruit
  • Carrots
  • Celery
  • Cucumber
  • Zucchini

Mix and Match Snacks

  • Banana peanut butter toast
  • Cereal and milk
  • cheese and whole-grain crackers
  • Cottage cheese and fruit
  • Egg salad sandwich
  • Fruit, vegetable and yogurt smoothie
  • Hummus and vegetables
  • Nuts and dried fruit
  • Yogurt and berries

Tips for Snacking

  • Build your own: Make your own snack mix with unsalted nuts and add-ins such as unsweetened whole-grain cereal, raisins or other dried fruit and plain popcorn.
  • Prep ahead: Rinse and cut up fresh vegetables and portion them into containers so they are ready when you are. Try freezing your favorite smoothie into single portion cups to thaw when you’re ready.
  • Keep healthy options handy: Try planning for snacks when you plan your meals. Post a list of snacks in your kitchen and keep nutritious snacks easy to see.
  • Bring your own: Keep up with your snack schedule even when away from home. Try packing a few snacks in a bag or small cooler before you leave.

More about healthy snacks

  • Fruit, vegetable and beverage snacks can help you stay hydrated.
  • Snacks with fiber from fruits, vegetables, beans, whole grains, nuts and seeds support a healthy gut.
  • For some people, snacks help keep their blood sugar stable. Ask your healthcare provider if you have questions.
  • For packaged snacks, read the Nutrition Facts label for the serving size and amount of saturated fat, sodium (salt) and added sugar.
  • Include activity snacks each day by moving in ways that you enjoy and that fit into your daily routine.

How about activity snacks?

Just like food snacks can help you get enough nutrients, activity snacks can make it easier to get enough movement for good health. Activity snacks are one or two minutes of moving that make you breathe harder and get your heart pumping. They can include all sorts of activities such as routine chores, tasks, hobbies and exercises. What fun activity snacks will you do today?

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