Healthy snacks can help older adults maintain energy, support proper nutrition, and make it easier to meet daily dietary needs between meals. Choosing nutrient-rich foods can also be beneficial for seniors who have smaller appetites or need convenient meal options throughout the day.

If you’re caring for an older adult with dementia or other health concerns, selecting easy-to-eat, nutritious snacks may also help encourage healthy eating habits.

Here are some ideas on how to snack on 150 calories or less to keep healthy.

• 1/2 cup- 1 cup fresh or frozen fruit = provides vitamins and are fat free

• 1/2 cup low fat cottage cheese (can combine with 1/2 cup fresh fruit)

• 6oz. “light” yogurt = provides protein for satiety

• 1oz. low fat string cheese = provides protein for satiety and calcium

• 1/2 cup cereal with 1/2 cup 1% milk (choose whole grain cereal)

• 1 Tablespoon Natural Peanut Butter on celery = healthy fat and protein source

• Vegetables with fat-free salad dressing = Veggies are packed with nutrients
• 1/2 cup fat- free pudding = has a little protein and calcium

• 1/2 cup tuna packed in water with 4-6 low-fat crackers = healthy protein

• 20 almonds or cashews =healthy fat choice

• 1 cup baked winter squash with 1 teaspoon brown sugar = rich in beta carotene

• 1 cup bean soup = high in fiber and in protein

Related Nutrition Resources

For additional tips on helping seniors maintain healthy eating habits, read our Feeding Dementia article, which shares practical suggestions for making mealtimes easier for individuals living with dementia.

You may also be interested in our Fight the Effects of Aluminum article, which discusses nutrition and healthy lifestyle considerations for older adults.

Proper hydration is another important part of senior wellness. Learn more in our Preventing and Treating Chronic Urinary Tract Infections resource.