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Healthy Snacks for Older Adults

While none of us can stop the clock to halt the aging process, we do have lots of options available to help us age well. From stress management and proper exercise, staying hydrated and eating well, to even the snacks you choose are an important part of your commitment to a healthy lifestyle.


From a new take on some old favorites to some more modern fare, here’s a baker’s dozen of healthy snack ideas to satisfy every palette:

  • Apple slices taste great with natural peanut butter, and you can change things up by trying other natural nut butters like cashew or almond. Apples contain potassium and magnesium and are a good source of fiber while nut butters are a good source of protein. It is a great snack for those with heart disease or diabetes.
  • If a simple crunchy snack is an option, walnuts, pistachios, or almonds are an excellent choice. They are a good source of protein and can reduce cholesterol and inflammation.
  • On the softer side, you can dress up some plain Greek yogurt with a variety of fresh fruits or some cinnamon. Or whip up a smoothie with that yogurt and fresh fruit with almond or oat milk and throw in some greens for a snack that nourishes like a meal. Yogurt is a great source of calcium while fresh fruits and greens contain antioxidants.
  • Classics like celery with peanut butter and raisins or a bowl of fresh berries or melon always go over well. Celery contains vitamins A, C, and K, folate, and disease-fighting nutrients.
  • Or treat your loved one with some new taste experiences like red bell pepper with guacamole or hummus with pita chips or their favorite veggies. Guacamole is loaded with vitamin E and folate that promote immunity and eye health.
  • For a new take on sweet, fruit kabobs with a honey-vanilla dip is sure to put a smile on Mom or Dad’s face. Honey is a super-food containing antioxidants and energy boosters.
  • Grilled peaches with cinnamon sprinkled over them puts traditional peach cobbler to shame. Peaches are an excellent source of vitamin C.
  • Mix and match flavors like turkey rollups with avocado or pears blanketed in ricotta cheese to wake up those taste buds. Turkey is a rich source of protein, vitamin B6, and niacin.
  • Sun-dried tomatoes and mozzarella is a new twist on the classic grilled cheese and tomato. Sun-dried tomatoes are a good source of vitamins and minerals.
  • Air-popped popcorn is sure to please and is high in fiber.
  • Paleo granola with honey and cinnamon is a delicious alternative. Granola has a host of benefits from reducing the risk of colon cancer to controlling blood sugar.
  • Hard-boiled egg on whole wheat is a healthy upgrade from the traditional egg salad on white. Eggs are a good source of protein, zinc, and B vitamins. Zinc promotes healing and strengthens the immune system.
  • Pit a few dates and fill them with your loved one’s favorite nut butter for a healthy taste sensation. Dates promote brain health.


One Ingredient Ice Cream – This simple and delicious recipe is packed with potassium and flavor. Potassium is essential to the overall function of your body systems. Freeze a few bananas overnight, cut them into chunks, and drop them into your food processor and voila! You have banana ice cream!

White Bean Dip with Garlic and Herbs – Delicious, healthy, and a great alternative for folks who don’t care for hummus, this dip is packed with flavor:

  • Prep one medium-sized garlic glove, measure a 1/2 cup of packed fresh basil, rosemary, oregano, thyme, and chives, and chop in a food processor until fine.
  • Add two 15-ounce cans of cannellini beans, 2 tablespoons of white wine vinegar, a 1/2 cup of olive oil, freshly ground black pepper to taste, and 3/4 teaspoon kosher salt.
  • Process until smooth and serve with your favorite veggies, crostini, pita chips, bread, or crackers.
  • Stays fresh in the refrigerator for up to one week.
  • For low sodium diets, you can substitute onion powder for the kosher salt.

White beans contain antioxidants and are low on the glycemic index.

Peanut Butter Energy Balls

A delicious source of energy that everyone loves:

  • In a medium-sized bowl, mix 1 cup quick-cook oats, a 1/4 cup ground flaxseed, 1 cup coconut flakes, 1/4 cup toasted wheat germ, 1/2 cup crunchy, natural peanut butter, and a teaspoon of vanilla until combined.
  • Add 1/4 cup mini chocolate chips and gently stir in mixture.
  • Hand-roll into one-inch balls, and refrigerate in an airtight container until ready to serve.

Oats are high in fiber and help reduce blood sugar and cholesterol levels.

At Park Central, our primary focus is your loved one’s quality of life. We offer excellent nutrition options masterfully created with our residents’ needs in mind. Learn more about what we have to offer!