Our food choices can promote health and wellness. Eating nutritious, balanced meals might already be part of your daily routine, but the snacks between meals can trip us up.
Healthy snacks for older adults can help supplement nutrients, stabilize blood sugar levels, and prevent overeating during mealtimes. But it’s important to focus on quality, nutritious snacks that support your health goals — rather than detract from them.
Below, we’ve gathered some of the best healthy snack ideas for seniors that are easy, tasty, and full of nutrients your body needs to thrive.
High Protein Snacks for Seniors
We’re starting with high-protein snacks because seniors generally require more protein than younger adults to stay healthy (Consumer Reports).
Research shows that protein can help maintain muscle mass, prevent age-related muscle loss, and improve cardiovascular function (NIH).
Here are some easy, go-to high-protein snacks:
- Hard-boiled eggs are a quick, nutrient-packed snack full of protein, healthy fats, and vitamins like B12, zinc, and lutein (Healthline). Boil a few at the start of the week and grab one or two whenever you’re hungry.
- Cottage cheese is rich in calcium, protein, and B12. Studies show that eating cottage cheese before bed supports metabolism and muscle recovery (Science Daily). Pair it with tart cherries to boost melatonin and improve sleep.
- Greek yogurt offers probiotics and nutrients like calcium, zinc, and B vitamins (NIH). Choose plain, unsweetened yogurt and add berries or a drizzle of honey.
- Tuna or salmon packets are portable, protein-rich options full of omega-3 fatty acids that support brain and heart health (Cleveland Clinic). Pair them with whole-grain crackers or cucumber slices.
- Nut butters (like almond or peanut butter) provide healthy fats and protein. Spread on apple slices, celery sticks, or rice cakes for a balanced, filling snack.
Healthy Snacks for Seniors Before Bed
Looking for snacks that help you wind down and sleep better? These nutritious options promote calmness and rest:
- Kiwis contain vitamin C, potassium, and serotonin, which help you fall asleep faster and stay asleep longer (NIH).
- Bananas are rich in potassium and tryptophan — a natural sleep-inducing amino acid (Healthline).
- Tart cherries or tart cherry juice contain melatonin and magnesium, which promote deep, restful sleep (Cleveland Clinic, Sleep Foundation).
- Complex carbs like oatmeal, brown rice, or air-popped popcorn help stabilize blood sugar and naturally boost serotonin (Northwestern Medicine).
- Healthy fats such as avocados and pistachios increase serotonin and aid in better sleep (Cleveland Clinic).
Delicious and Nutritious Snacks for Seniors
Here are some of our favorite everyday healthy snacks:
- Apple slices with nut butter deliver fiber, protein, and healthy fats to keep you full between meals. Swap peanut butter for almond butter for a lighter option.
- Celery sticks with nut butter and raisins (“ants on a log”) offer crunch, sweetness, and blood-pressure benefits (WebMD).
- Guacamole with whole-grain crackers or plantain chips gives you healthy fats and fiber. Avocados also support brain health and heart function.
- Homemade trail mix is customizable and protein-rich. Combine nuts, seeds, dried fruits, and dark chocolate chips for the perfect balance of nutrients (The Healthy Maven).
- Veggies with hummus or ranch dip are easy, hydrating snacks full of vitamins and minerals. Try broccoli, carrots, snap peas, cherry tomatoes, or green beans.
- Roasted chickpeas are crunchy, high-protein snacks that can replace chips. Season with olive oil and spices, then bake until crispy (Healthline).
- String cheese or babybel cheese adds a portable source of calcium and protein — perfect for on-the-go snacking (AARP).
- Edamame provides plant-based protein, fiber, and antioxidants that support joint and heart health (EatRight).
Getting Healthy Snacks for Seniors Delivered
One of the hardest parts about eating healthy is keeping healthy food in the house. Filling your pantry with sugary or processed snacks won’t help your nutrition goals — but GoGoGroceries can.
With GoGoGroceries, your groceries are delivered straight to your front door. All you have to do is call our number, share your grocery list, and let us take care of the rest.
Our GoGoGuardians double-check every order to ensure you receive fresh, quality groceries. You can even save your list and set up recurring deliveries, so your favorite snacks are always on hand.
You can also explore healthy prepared options in your area through GoGoGourmet — many customers find nutritious, senior-friendly meals available for same-day delivery.
Ready to make healthy snacking easy?
Register with GoGoGrandparent today and get your groceries delivered right to your doorstep.
