Healthy Snack Ideas for Older Adults

Snacks are a crucial source of nutrition, especially for older adults and seniors. Experts assert that healthy snacking is good because it boosts energy, supplies nutrients and curbs appetite to prevent overeating. In short, it promotes healthy aging. On the contrary, unhealthy snacking has several downsides. Unfortunately, many snack items available on store shelves promote unhealthy snacking habits. They are calorie-packed, rich in sodium, and highly processed – they are not very good for seniors. 

Finding healthy snacks for older adults and seniors is not easy. But that’s where we come in. Below are six healthy snack ideas you can include in your routine. They are easy to prepare, yummy and healthy. But first, let’s dig deeper and learn why snacking is crucial for older adults. 

The benefits of snacking

Unlike kids and younger adults, older people must pay more attention to what they eat. They do this for various reasons. Some have difficulty chewing and swallowing. Others could be on medications that affect appetite or trigger nausea. Many have conditions easily aggravated by consuming food with the wrong nutritional balance. 

Being meticulous about food also means that meal times could feel more like a chore, and since many older adults live solo, skipping meals could be a regular practice.

Healthy snacking provides an excellent way to counter irregular eating habits. Plus, you don’t have to exert yourself preparing them. You can order healthy snacks to stay energized, close nutrition gaps, and maintain healthy blood sugar levels. If you have friends coming by, add a little extra because snacking can also be a great way to socialize. Here are some healthy snack ideas for seniors. 

Granola with greek yogurt with berries

Greek yogurt mixed with blueberry granola or fresh fruit is a simple, delicious, and healthy snack. It combines good portions of healthy proteins, vitamins and minerals like calcium. Plain greek yogurt has a lower sugar content and could be a better choice for older adults. Gut-friendly bacteria in the live cultures are the best benefit of snacking on Greek yogurt. 

Unsalted nuts and seeds

We’ve already mentioned nuts and seeds as excellent ingredients when making granola. But did you know that you can enjoy them as snacks? Nuts like almonds, walnuts, cashews, peanuts, pistachios, and macadamia are excellent sources of nutrients like protein, healthy oils, fiber, vitamins, and minerals. They promote good heart health and lower the risk of high blood pressure. Seeds, such as sunflower, chia, and pumpkin, are a great source of fiber, vitamins, and antioxidants. They help reduce blood sugar levels. 

Nuts and seeds are a great snack because they are affordable, packed with the correct nutrients, easy to store, and seldom require preparation. But put a cap on the quantities of nuts because they often have high-calorie content. 

Hard-boiled eggs

Hard-boiled eggs can be a great snack. They are easy to prepare, and egg white is an excellent source of protein. Enjoy them plain or with a pinch of pepper. 

Vegetables with hummus

There’s no doubt that vegetables are an excellent go-to option for snacks. They are rich in vitamins, minerals, fiber, and antioxidants. Vegetables like carrots and celery sticks make great snacks, are nutrient-packed, and can be enjoyed raw with humus or cooked. Include a variety of protein snacks (like nuts) and serve different colored veggies. It ensures a more balanced snack. Each veggie color represents various vitamins and goodness. 


Fruits are an excellent source of vitamins, minerals, and other nutrients. You can either eat them whole or be creative and make them more enticing by preparing fruit salads, blending and making smoothies, or baking and drying them to make them more storable.

Final thoughts

Think about the person’s health needs as you choose a snack. If the person has a nutrient deficiency, pick snacks that would close this gap. For instance, many older adults experience deficiencies in calcium and vitamins B and D. Older adults may also have other special needs. Some may have digestion or dental issues that limit their range. Pick snacks that are not only packed with nutrients but also appropriate.