Healthy and Delicious Snacks for Seniors

Can you believe that according to punchbowl’s snack food survey, 25 percent of people say eating a snack stopped them from having a public meltdown?

This is one of those facts that seem believable and unbelieve at the same time since there is no denying the significant nutrition role a healthy and delicious snack plays in seniors’ diet. 

Eating a balanced diet means eating meals rich in fruits, vegetables, lean protein, nuts, and legumes. Avoiding red meat, processed foods, and artificial sugars can also help you maintain a healthy diet. In today’s article of Living Maples Mag, we will introduce you to some of the most nutritious and delicious snacks for seniors.

The Role of Nutrition and Snacks in the Body of Seniors

Proper nutrition has many effects on your body function. Consumption of nutrients strengthens the immune system and fights toxins caused by the disease. Proper nutrition reduces the risk of heart disease, stroke, high blood pressure, type 2 diabetes, osteoporosis and cancer. Nutrition for older adults is not limited to the main meals we consume during the day, and healthy snacks are an excellent way to cater to our body’s needs. Unfortunately, foods sold as snacks in stores often contain salt, fat, sugar and preservatives. Hence, they are not suitable for us, and we should avoid ready-made snacks and prepare healthy snacks for ourselves.

It is also a good idea to get help from your friends and family members in preparing snacks. Because preparing snacks with other people and eating them together will give you more fun. It also boosts your mood and prevents depression.

Seniors benefit from snacks that provide nutrients and help them maintain a healthy weight. Here is a list of some of the best snacks for seniors.

Delicious Snacks for Seniors

snacks for seniors


Nuts are a nutritious snack for seniors that reduce heart disease. They may help prevent certain cancers, depression and other illnesses. Despite being relatively high in fat, they are very nutritious. Nuts provide a perfect balance of healthy fats, proteins and fibre and contain 180 calories per 28 grams. Nuts are also rich in antioxidants and omega-3 fatty acids, essential for maintaining brain health and cognitive function; this can help reduce the risk of age-related cognitive decline and dementia.

Potatoes with Peanut Butter

The combination of potatoes and peanut butter together has an excellent taste. Potatoes are rich in antioxidants, fibre and polyphenols, which improve intestinal health and reduce the risk of heart disease in seniors.

Peanut butter may have other heart health benefits. Studies show that it increases good cholesterol and lowers bad cholesterol. Peanut butter is relatively high in calories, which allows it to keep you full for a long time.

Dark Chocolate and Almonds

snacks for seniors

The mixture of dark chocolate and almonds is a rich, satisfying and delicious snack. This chocolate is rich in flavanols that reduce blood pressure and prevent heart disease. Dark chocolate also contains at least 70% of the cocoa solids, which are suitable for increasing alertness. Almonds also have many benefits. Almonds have beneficial effects on blood sugar control. This compound is a source of magnesium and is very beneficial for seniors.

Cheese and Tomatoes

Tomatoes and cheese are a delicious combination. Tomatoes are antioxidants rich in potassium, lycopene and vitamin C, which reduce the risk of cancer and heart disease in seniors. Combined with cheese, rich in protein and calcium, it is a good option as a snack.

Boiled Egg

Eggs are one of the healthiest and most nutritious foods used as snacks for seniors. They contain a lot of protein and vitamins K and B12. Eggs can also help you lose weight. Although known for its high cholesterol, new research shows that consuming eggs does not negatively affect the heart.

Dried Fruit

Dried fruit is also one of the best and most enjoyable snack foods. Apples, blueberries, bananas and other dried fruits are low in preservatives and sugar. You can find them in any grocery store. 

Canned Salmon or Sardines

Fish is a healthy snack for seniors. Salmon and sardines are rich in omega-3 fatty acids. As a result, it reduces the risk of heart disease and other heart-related conditions. Fish is also a good source of protein, potassium and vitamin B12.


This option is an excellent snack for vegetarians or soy lovers. Soy is rich in antioxidants and may be effective in weight loss and blood sugar control. It is also a good source of folate and minerals such as iron, magnesium and manganese.

Fresh or Dried Coconut

snacks for seniors

Dried coconut is also very nutritious. Consumption of this fruit helps increase metabolism and weight loss and improves memory disorders. However, many ready-made packages on the market contain artificial sugar. But it is better to use pure coconut without additives as your snack.


Olives are one of the primary nutrients in the Mediterranean diet. They are also rich in antioxidants such as oleuropein, which helps reduce cancer. Studies show that olives reduce inflammation and insulin resistance. 25 green or black olives have 100 to 175 calories, depending on their size.


Avocado is one of the most nutritious supplements and the most delicious snack for seniors. Studies show that it helps lower cholesterol. It is also an excellent option to protect your skin against the sun. Besides, avocados are high in fibre, potassium, magnesium and unsaturated fats.

Cheese with Flaxseed and Cinnamon

Flaxseed, cinnamon, and cheese each have many health benefits for seniors. Cheese is high in protein, and flaxseed is also suitable for weight loss and controlling seniors’ blood sugar and diabetes. It also reduces the risk of breast cancer. Cinnamon also helps with blood sugar control. So include these ingredients in your snack to reap their benefits.

Fruit Salad

Fruits contain natural sugars and are a sweet snack in any season of the year. Strawberries, raspberries and charcoal are rich in antioxidants and the best choices for a healthy snack. To make a fruit salad, you need to peel some of your favourite fruits and mix them after dicing.

Read More: Benefits of Fruit vs. Fruit Juice for Seniors

Other healthy snacks include:

  • Raisins
  • Carrots
  • Cucumbers
  • Greek yogurt with sliced peaches or fresh berries
  • Popcorn
  • Oatmeal
  • Celery
  • Sesame

snacks for seniors

Harmful Snacks for Seniors

Many unhealthy and harmful foods are also available to older adults, just as many healthy snacks. Consumption of these foods endangers seniors’ health. Some of these are:

  • Snacks that are high in salt, sugar and artificial additives
  • Snacks containing saturated fats
  • Various sweets and desserts rich in artificial sugar

Final Words

As we grow older, our bodies need more care. Therefore, one of the issues we need to address is nutrition, as it relates to our health and maintaining a healthy weight. Healthy snacks are great for providing the required nutrients for the body. Share your preferred snacking routine with us and others in the comments section.

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2 years ago

Today’s generation will never know what valuable nutrients they are missing because they keep eating chips and junk food for snacks.

Reply to  Callie
2 years ago

Healthy snacks like what was introduced in this article are a great starting point to get familiar new generation with these foods. 

2 years ago

I love dried fruit, but they usually have a high amount of sugar. Because of my diabetes, I can’t have any. My husband always says a small piece of dried oranges would not harm me, and I always forget to ask my doctor. But, I always enjoy almonds and nuts as afternoon snacks.

2 years ago

I never eat any snacks; I have three meals every day (some days two). My doctor says it’s not healthy, but the best I can do is have a piece of chocolate with my afternoon tea.

2 years ago

I’m so happy I came across this article. It was finally time I replaced pretzels and potato chips with something healthier.

2 years ago

I read somewhere that dark chocolate has a high amount of fat. And I checked; it was pretty high. But is it like harmful fat? The fact that you don’t eat dark chocolate in high amounts is clear, but I have diabetes, and I have to be careful about my blood cholesterol.

2 years ago

I die for dried fruits, and I’m somehow addicted to them, but most of the dried fruits I buy are just so dry that it hurts my throat. Where can I buy some fresh ones?