A study in the National Library of Medicine estimates that by 2050 roughly 142 million US adults over 50 will have at least one chronic disease. Eating a balanced diet can reduce the likelihood of you being one of them. Tailoring it to your medical history and preferences can ensure you eat healthy and snack smarter.
Snacking can help seniors with reduced appetites meet their nutritional needs. Nutritious snacks for older adults also help improve cognitive function and physical health.
Not sure what's considered a healthy snack? There are organic and health food stores in Three Rivers with various snack options for elders. Read on for our comprehensive smart snacking guide.
According to a health study, Michigan's senior population aged 75 and older will grow to over 1.3 million over the next three decades. As a result, cases of chronic conditions will also increase. The types of foods seniors consume could also indirectly contribute to this.
Seniors have unique dietary needs because their bodies change with age, affecting how they eat and absorb nutrients. The impact of aging on appetite and metabolism include:
Nutritious snacks can help minimize these.
Healthy snacks for seniors should contain fiber and a balance of macro- and micronutrients. Macronutrients include protein, complex carbohydrates, and healthy fats. Micronutrients consist of essential vitamins and minerals.
Here are a few snack options that meet this criteria and some senior healthy eating tips:
Protein-packed snacks can help seniors maintain muscle mass and increase their strength. They provide a great way to snack smarter, helping seniors stay independent and active.
Greek yogurt is a great source of probiotics and protein. Probiotics enhance gut health by restoring the balance of bacteria, and they also:
Greek yogurt is also rich in calcium, which is important for bone health as well as:
You can eat it plain or mix in fruits such as berries for added nutrients.
Hard-boiled eggs are high in protein and easy to prepare. They provide many health benefits for seniors:
Eggs also contain high-density lipoprotein (HDL), the "good" cholesterol. HDL can lower the risk of stroke, heart disease, and other health issues. The lean protein in eggs can make you feel full, helping with weight loss.
Try eating hard-boiled eggs on their own or in a salad, so it's gentler on the palate.
Cottage cheese can provide seniors with a calcium boost. It has nutrients that can help with weight loss, bone health, and muscle recovery.
When eaten on its own, cottage cheese has a tangy flavor with a subtle sweetness. However, if you prefer it sweeter, you can add fruit preserves.
Eating a small amount of cottage cheese before bed lessens the likelihood of you waking up hungry. It can also help your body build and repair muscles overnight.
Nut butter is a paste made by blending any nut and water. Depending on how well you blend it, it can be crunchy or creamy regardless of the type of nut you use. However, it's best to use nuts with vitamins and minerals, rich in fiber, fatty acids, and protein.
Some popular options are:
A whole-grain cracker or fruit slices with peanut or almond butter are satisfying, healthy snacks.
What's one of the main benefits of fiber-rich snacks for seniors? They help prevent constipation and stimulate healthy bowel movements.
They can also improve heart health, regulate blood sugar, and weight management. Fiber can reduce the risk of certain cancers.
Whole-grain snack options for seniors can include granola or whole-grain crackers. Try pairing whole-grain crackers with cheese or hummus to create a nutritious snack.
There are also many ways to eat granola. Milk, yogurt, or fresh fruit are all great options. Mix it with dates and nut butter and roll them into bite-sized balls for a quick energy boost.
High-fiber fruits include apples, pears, and raspberries. The list is extensive so you have a variety of options. Fruits are not only rich in fiber but also contain:
The US Department of Agriculture (USDA) recommends that seniors have 1.5 to 2 cups of fruit daily.
Air-popped popcorn is a low-calorie snack that you can season lightly. It's a fun treat that's high in fiber.
Popcorn is easy to make at home, but you might want to try ordering Brown Bag Popcorn online. The Detroit-based company offers delicious flavors of the non-GMO, air-popped corn. All proceeds go to the non-profit, SAY Detroit.
Vegetable-based snacks are nutrient-rich as well as high in fiber. They can help with many health concerns. Try eating at least three servings of vegetables (about a cup each) daily.
Pairing these two provides smart snacking for elders. Raw vegetables can help with digestion, improve skin, and reduce the risk of cardiovascular disease. The nutrients in hummus can also help with digestion, as well as blood sugar management, and heart health.
If their hardness makes eating some raw vegetables challenging, consider steaming them slightly. This works well for carrots which you can also pair with hummus.
You can substitute the carrots for cucumber sticks. Both are softer than raw vegetables but can still provide a healthy crunch.
When you snack smarter, you help reduce your risk of developing chronic diseases. You also meet nutritional needs, boost energy, and improve your quality of life. Snacking can be fun if you explore mixing and matching options that cater to your health requirements.
Lakehouse Three Rivers will work to meet your unique needs by providing quality care in a comfortable environment. We take a holistic approach to assisted living in Three Rivers, MI, by ensuring we focus on your physical, mental, and spiritual well-being.
Contact us to start living a healthier life!