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Smart Snacks for Seniors

Mar 21, 2024 | Featured, Health & Wellness | 0 comments

Snacking – almost everyone does it. As people age, it’s common for their appetite to decrease, leading to more snacking and fewer full meals. But there’s a right (and wrong) way to snack. A well-balanced, healthy diet is essential to aging well. Because seniors have unique nutritional needs, they should pay close attention to what they grab when they’re hungry. So, let’s uncover some smart snacks for seniors!

Greek Yogurt

Yogurt is packed with probiotics, which are great for your digestive system. It is also a great source of calcium, phosphorus, potassium, vitamin A, vitamin B2, and vitamin B12, which can all help support and maintain bone density.

Not all yogurt is created equal, though. Many yogurt brands are extremely high in sugar and bad for diabetics. Instead, opt for plain Greek yogurt or look for labels that say, ‘zero sugar,’ ‘unsweetened,’ or ‘less sugar.’ If you like a pop of sweetness in your yogurt, add a drizzle of honey or some fruit!

Hard-Boiled Eggs

Hard-boiled eggs are an excellent source of protein for their size – one large egg contains about 6g of protein. Humans lose 30 to 50% of their muscle mass between ages 40 and 80, making protein crucial for senior diets.

Don’t eat too many, though – the yolk in hard-boiled eggs is high in cholesterol. If you plan to eat more than one or two, consider removing the yolks and snacking on the whites. Sprinkle them with your favorite (low salt) seasoning or herbs, and snack away!


Blueberries contain a plant compound called anthocyanin, which gives the fruit its blue color. Anthocyanin is also responsible for many health benefits, including protecting against heart disease and cancer and helping maintain bone strength, mental health, and healthy blood pressure. Some studies also show that blueberries have positive neurocognitive effects and may help delay age-related cognitive decline.


Mixed nuts are another smart snack for seniors because they are high in heart-healthy fats and protein. Nuts like almonds, pistachios, and hazelnuts are also very high in fiber, which can prevent or relieve constipation, lower your risk of heart disease and diabetes, and more.

Opt for unsalted or lightly salted nuts rather than full-salt options as added salt (or sugar) can cancel out some of the snack’s heart-healthy benefits.


Hummus contains various vitamins and minerals, including zinc, iron, magnesium, fiber, and more. This smart snack is great for digestive and heart health and can help reduce chronic inflammation.

Hummus is usually a dip (eaten with veggie sticks or pita chips), but it can also be added to a sandwich or wrap as a replacement for traditional (and less healthy) condiments like mayonnaise.

Apple Slices & Peanut Butter

This sweet and savory snack can be eaten for breakfast, dessert, or between meals when feeling peckish. Apples are packed with fiber, vitamin C, and antioxidants, which can help support healthy digestion, brain health, and weight management. Apples can also protect against certain diseases, including cancer, heart disease, and type 2 diabetes.

Peanut butter, on the other hand, contains many health-promoting nutrients, such as vitamin E, iron, magnesium, and antioxidants, that can help support your immune system. Like apples, peanut butter can decrease your risk of chronic diseases like heart disease and type 2 diabetes. It’s a great source of healthy fats and protein. Peanut butter should be eaten in moderation because it’s high in calories.

 Always consult your doctor before starting a new diet.

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