Snacks often get a bad reputation, but they can be part of healthy eating, especially for older adults. If your appetite is smaller than it used to be, eating a little more often can help you get the protein, fiber, vitamins and minerals you need. A well-chosen snack can also keep your energy and blood sugar steady between meals.
What makes a good snack
The most satisfying snacks combine:
- Protein or healthy fat, such as yogurt, cheese, eggs, nuts, seeds, peanut butter or hummus, which help you feel full.
- Fiber, from fruit, vegetables or whole grains, which digests slowly.
Snack ideas
- Apple slices with a tablespoon of peanut butter.
- A small handful of almonds, walnuts or peanuts, about a quarter cup.
- Plain Greek yogurt with berries.
- Carrot, cucumber and pepper sticks with hummus.
- Whole-grain crackers with a slice of cheese.
- A hard-boiled egg and a piece of fruit.
- Cottage cheese with pineapple or peaches.
- A small bowl of whole-grain cereal with milk.
- Air-popped popcorn, lightly seasoned.
- Half a sandwich on whole-grain bread with leftover chicken or tuna.
Keep portions in check
Healthy snacks can still add up. Use small bowls, portion snacks onto a plate instead of eating from the bag, and pay attention to whether you are actually hungry. If you are trying to manage your weight or blood sugar, plan snacks into your day rather than grazing.
Watch salt and sugar
Many packaged snacks are high in sodium or added sugar, including chips, crackers, granola bars, trail mixes with candy and flavored yogurts. Read labels and choose lower-sodium, unsweetened options when you can. See how to read a nutrition label.
Make healthy snacks easy
- Wash and cut vegetables when you get home from the store, and keep them at eye level in the fridge.
- Portion nuts into small containers for the week.
- Keep a bowl of fruit on the counter.
- Hard-boil several eggs at once.
- Keep shelf-stable options, such as single-serve nut packs, in your bag for outings.
If your appetite is low
If you are eating less and losing weight without trying, snacks can help close the gap. Choose nutrient-rich, higher-calorie options such as nuts, nut butters, cheese, whole milk yogurt or a smoothie. Tell your doctor about unplanned weight loss, since it can have medical causes worth checking.
Drink water, too
Sometimes thirst feels like hunger. Have a glass of water with your snack, especially if you find it hard to drink enough during the day. See staying hydrated as you age.
