14 Nutritionist-Approved Snacks for Older Adults

Upgrade your afternoon nibbles with these tasty and satisfying choices that are recommended by a registered dietitian.

Snacking often gets a bad rap, but it can be a great way for seniors to meet their nutritional needs. When the done right way, it can help older adults eat more protein, fiber, vitamins, and minerals. That can be the difference between feeling energetic or feeling fatigued.

But too often, the choices we make for our between-meal nibbles are nutritionally suspect. Snacks can easily have too many calories and too little nutrition. And that can have a serious impact on your health.

A study published in the European Journal of Nutrition found that snackers who reached for unhealthy foods (think potato chips and cookies) had a higher body mass index (BMI), more visceral fat, and higher triglycerides, all of which increase risk for cardiovascular disease.

The researchers suspect that healthy meal choices can largely be undone by eating unhealthy snacks. But that doesn’t mean that all snacking is bad for you. People who ate high-quality snacks like nuts and fresh fruit were more likely to have a healthy weight compared to snackers who ate more ultra-processed snacks or those who typically did not snack at all.

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What to Look for in a Snack

In a perfect snacking world, we would all be making our own nibbles from scratch. But many of us need to rely on packaged foods — some of which are much healthier than others. How do you know which ones to choose in the sea of snack food options available? Here are some simple guidelines to follow:

• Choose products with little or no added sugar
• Look for items made with whole grains instead of refined grains
• Eat snacks with higher amounts of protein
• Limit calories to 250 or less
• Select lower-sodium snacks
• Go with healthier fats, like those in nuts and seeds
• Seek out snacks that contain fiber
• Avoid snacks with a list of unrecognizable names on their ingredient list, even if the snack food is marketed as “healthy.”

14 Nutritionist-Approved Healthy Snacks 

So what are some packaged snack foods that provide good nutrition along with convenience? These registered dietitian-approved options will level up your snacking game and help you get the nutrients your body needs. You can find them in major grocery store chains in the U.S., as well as online.

Ithaca™ Hummus Lemon Beet

Per serving (2 tablespoons): 50 calories, 3 g fat, 0g saturated fat, 5 g carbohydrate, 1g fiber, 2 g protein, 100mg sodium

This exciting flavor-and-color twist on this classic dip is made with healthy chickpeas, beets, and tahini and offers creamy snacking satisfaction. Pair with sliced veggies or whole-grain crackers. Ithaca™ Hummus Lemon Beet

Wonderful® Pistachios Smoky Barbecue

Per serving (1/4 cup): 170 calories, 13 g fat, 1.5g saturated fat, 7g carbohydrates, 3g fiber, 6g protein, 125mg sodium

Pistachios provide a triple threat of healthy fats, plant-based protein, and fiber for a snack that can keep you feeling full and energized. These nuts are jazzed up with a little smoky heat. Wonderful® Pistachios Smoky Barbecue

Bobo’s® Double Chocolate Almond Butter Protein Bar

Per serving (1 bar): 230 calories, 12 g fat, 2.5g saturated fat, 26g carbohydrates, 11g fiber, 15 g protein, 170mg sodium

Unlike most bars on the store shelves, this one contains a great mix of protein, unsaturated fat and fiber. Plus, almond butter and chocolate make it taste very indulgent. Bobo’s® Double Chocolate Almond Butter Protein Bar

Country Archer® Rosemary Turkey Jerky Meat Stick

Per serving (1 stick): 60 calories, 2 g fat, 0.5 g saturated fat, 0g carbohydrate, 0g fiber, 9g protein, 450mg sodium

These no-beef sticks go big on protein but light on saturated fat. They also don’t contain any added sugar, which is a surprising and welcome addition to the jerky currently on the market. Country Archer® Rosemary Turkey Jerky Meat Stick

Good Culture® Cottage Cheese Simply Peach

Per serving (1 container): 100 calories, 3g fat, 1.5g saturated fat, 4g carbohydrate, 0g fiber, 15g protein, 370mg sodium

Made with real peaches, this delicious cottage cheese keeps added sugar very low and comes with a bonus of gut-friendly probiotics. It also has more protein than most yogurt options. Good Culture® Cottage Cheese Simply Peach

Simple Mills® Mediterranean Herb Veggie Pita Crackers

Per serving (13 crackers): 140 calories, 6 g fat, 0.5 g saturated fat, 21g carbohydrate, 2g fiber, 2g protein, 300 mg sodium

Most crackers are made with too many refined grains. These cleverly swap the refined flour for more nutritious veggie and seed flours. They pair perfectly with our hummus pick. Simple Mills® Mediterranean Herb Veggie Pita Crackers

Peckish® Snackable Eggs Everything

Per serving (1 packet): 180 calories, 12 g fat, 3 g saturated fat, 5g carbohydrate, 1g fiber, 13g protein, 520 mg sodium

These perfectly boiled eggs infuse snack time with high-quality protein, vitamin B12, and vitamin D. They come with a crunchy everything dip (yep, like the bagel) for dunking. Peckish® Snackable Eggs Everything

Mariani® Pineapple Chips

Per serving (1 ounce): 90 calories, 0 g fat, 0 g saturated fat, 25g carbohydrate, 3g fiber, 1g protein, 0 mg sodium

These crispy, no-sugar-added fruit chips are a convenient and tasty way to eat more. It’s a much healthier choice than most potato chips, and each bite bursts with tropical flavor. Mariani® Pineapple Chips

Chobani® Less Sugar Greek Yogurt Madagascar Vanilla and Cinnamon

Per serving (5.3-ounce container): 120 calories, 3 g fat, 1.5 g saturated fat, 10g carbohydrate, 0g fiber, 12g protein, 55 mg sodium

This has heaps of beneficial protein and probiotics, and much less sugar than what is found in most flavored Greek yogurts. It’s deliciously thick and creamy with a cozy warming flavor. Chobani® Less Sugar Greek Yogurt Madagascar Vanilla and Cinnamon

Heirloom Pipcorn® Mini Popcorn Sea Salt

Per serving (1 ounce): 130 calories, 5 g fat, 0.5 g saturated fat, 19g carbohydrate, 3g fiber, 12g protein, 160 mg sodium

A perfect nibble for movie night, this wee-sized popcorn made from heirloom corn contains less fat and sodium than what is in most store-bought options. Plus, it’s whole grain too. Heirloom Pipcorn® Mini Popcorn Sea Salt

Superseedz® Gourmet Pumpkin Seeds Cinnamon & Sugar

Per serving (1/4 cup): 160 calories, 12 g fat, 2g saturated fat, 5g carbohydrate, 2g fiber, 7g protein, 0 mg sodium

Crunchy pumpkin seeds are gussied up with cinnamon and just a touch of sweet sugar. The seeds are a good source of protein, iron, magnesium, and zinc. Superseedz® Gourmet Pumpkin Seeds Cinnamon & Sugar

Alter Eco® Orange Blackout Chocolate Bar

Per serving (30 grams): 190 calories, 16 g fat, 10g saturated fat, 11g carbohydrate, 4g fiber, 2g protein, 0 mg sodium

This Fair Trade-certified bar is made with 85% cocoa, so it has more antioxidants and less sugar than other chocolate options. The orange peel adds a nice citrusy flavor. Alter Eco® Orange Blackout Chocolate Bar

Seapoint Farms® Mighty Lil’ Lentils Falafel

Per serving (1/4 cup): 150 calories, 7 g fat, 0.5g saturated fat, 16g carbohydrate, 5g fiber, 5g protein, 220 mg sodium

These fiber-packed lentils are baked to crunchy perfection and seasoned with savory spices you’ll crave. Why can’t all plant-based eating be this fun and delicious? Seapoint Farms® Mighty Lil’ Lentils Falafel

Horizon Organic® Mozzarella String Cheese

Per serving (1 stick): 80 calories, 6 g fat, 3g saturated fat, 2g carbohydrate, 0g fiber, 7g protein, 190 mg sodium

Each cheesestick has an impressive 7 grams of protein, moderate levels of fat, and you also get bone-benefiting calcium. The milk comes from pasture-raised cows fed an organic diet. Horizon Organic® Mozzarella String Cheese

See our sources:
Snacking and diet quality: Journal of the American Dietetic Association
Snacking and heart disease: European Journal of Nutrition

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