Nutritional and he althy snacks are a great complement to the diet of a senior. In adulthood, your appetite is often worse, and unfortunately more he alth problems appear. On the other hand, snacks can improve he alth and provide nutrients that are sometimes not enough in main courses.

People aged 60+ and 70+ have completely different nutritional needs than young people. In addition, some diseases, such as diabetes, can completely "rearrange" the diet. Another thing is the more frequent muscle aches and bone and joint pain, which discourage the preparation of more complicated meals. This is where snacks come in! They can balance blood glucose levels in diabetics, do not require much time and energy to get them to the table, and can be full of valuable nutrients at the same time.

The role of he althy snacks every day

Snacks can play an important role in a senior's life in several ways:

  • Their preparation and consumption has an important social value. You can do it together with family or friends, and then taste it in a larger group - all in line with your he alth.
  • Properly selected, they are he althy and nutritious, fill the nutritional gaps on a daily basis, provide valuable nutrients.
  • They activate and provide pleasure. Here we come back to their preparation - they require less energy than typical dinner dishes, and yet they guarantee light physical activity, bustling or simply the pleasure of cooking. It's a good idea to consider snacking if you feel less and less comfortable preparing your own food over time. Snacks are a better alternative to processed "ready-made items" from the store!

How to choose snacks?

First of all, take into account your nutritional needs, including those related to specific diseases, if you suffer from any of them (e.g. diabetes, cardiovascular diseases). Try to prepare everything yourself, using fresh, natural ingredients. Unprocessed foods tend to have a lower glycemic index. In addition, you have an influence on how much s alt or sugar goes into the treats. Also approach "natural" but already packaged snacks with reserve. They may contain artificial preservatives.

Examples of he althy snacks for seniors

  • Slicedvegetables . One of the he althiest snacks - just cut fresh vegetables into pieces. You can play with colors and forms, stick to one color or make a colorful vegetable mosaic on your plate. We are also talking about low-calorie foods rich in vitamins and other valuable nutrients. You don't have to limit yourself too much, because vegetables should make up almost half of your daily diet. Each vegetable has its own specific, beneficial properties.
  • Fresh fruit . An excellent sweet snack - rich in enzymes, fiber, mineral s alts, antioxidants (e.g. vitamins A, vitamin C, vitamin E), and devoid of the disadvantages of traditional sweets such as bars. What's more, you can eat them all year round (but it is worth more in the season for a given fruit, because it is the freshest and naturally ripe!). If you put pieces of fruit on a plate, sprinkle them with lemon juice - then they will not turn brown (especially apples, bananas, avocados). People who struggle with diabetes should choose fruits with a lower glycemic index. Good examples are apples, cherries, currants, peaches, oranges, and grapefruits.
  • Nuts. It is a crunchy alternative to chips, but quite caloric. Nutritionists recommend that you eat about a handful of nuts a few times a week as a snack. Although they provide a lot of calories, they contain a lot of valuable ingredients, such as beneficial unsaturated fatty acids, protein, B vitamins and vitamin E, fiber and necessary minerals (including phosphorus, magnesium, iron, calcium, potassium). They have a good effect on the work of the brain and nervous system (they even improve concentration) and reduce the risk of cardiovascular diseases. They are also distinguished by a low glycemic index.
  • Dairy . Natural yoghurt will be perfect (fruit yoghurt has a lot of sugar!), Which you can sweeten with a little honey, add dried fruit or grains. Similarly, it is worth enriching the taste of the so-called cottage cheese. Lean white cottage cheese is another incarnation of he althy dairy products, which tastes great with vegetables and herbs.
  • Popcorn . Surprisingly, it is recommended, but only in the version without fat and s alt - i.e. preferably roasted in the kitchen (it is not complicated). Provides a lot of fiber and vitamin B6. If it doesn't taste the best in the s alt-free version, you can sprinkle it with e.g. cinnamon.
  • Humus. It will successfully replace mayonnaise or dips and sauces that are less beneficial to he alth. It's best to do it yourself at home. It is perfect for a duet with fresh vegetables. Why is it recommended for seniors? Well, it improves digestion, and thanks to the oil used for mixingOlive oil also has valuable unsaturated fatty acids. Humus also contains B vitamins, which improve the condition of the skin, hair and nails.
  • Mini sandwiches . You can cut larger sandwiches into triangles or small squares. For example, think about sandwiches with tuna and rice, fresh vegetables and herbs, cottage cheese, eggs or homemade hummus.
Snacks for seniors worth taking on the go

In addition to home snacks, it is worth remembering about those that will be useful during walks, outdoor activities or further or closer trips. Here are some examples:

  • whole grain crackers,
  • rice cakes,
  • dried fruits (in moderation, because they are high in calories!) - especially raisins, apples, plums, chokeberry, blueberries, raspberries, cranberries, apricots,
  • granola (preferably made by yourself - a great addition to dairy products),
  • high-fiber cereals.

Remember about fiber and fluids

Both fiber and fluids should be an important element in the diet of seniors. Often, he alth problems make it difficult to increase physical activity, and this translates into, for example, constipation. Dietary fiber helps to eliminate them.

You may also feel less thirsty as you mature - and that doesn't mean you don't need to drink a lot! As a result, there is a greater risk of dehydration and bowel problems. When it comes to drinks, it makes sense to concentrate on those that are low in sugar. You do not need to be afraid of milk, especially as it contains valuable calcium. Other recommended drinks are tea (especially green), decaffeinated coffee, and natural fruit and vegetable juices. Vegetables also contain a lot of water - another argument that they are the perfect snacks for seniors.

Daniel Works A Polish and American philologist by education, by profession - more like the former. For over a decade, he has been working on texts: writing, editing, and occasional proofreading. He specializes primarily in home & living, but also writes about culture, art, fashion, he alth, tourism and everything that will attract attention and interest. Privately, a fan of series with a plot detached from reality and - possibly in terms of time and other possibilities - a traveler.

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Category:

Geriatrics