Snacks for the elderly are important!
As people get older, their appetite usually drops. This is one reason the elderly are at risk of malnutrition and weight loss Snacks are an awesome way to bulk up a diet that may be lacking! On top of that, snacks can help prevent weight loss or even lead to weight gain. Score!
For the elderly, a lower appetite can lead to weight loss. Weight loss is not the goal for most elderly people and can become dangerous. Also, weight loss can cause negative outcomes like weakness, slow healing, and lower immunity.
The best snacks for the elderly are balanced
When I think about snacks for myself or my child, I aim for a “mini-meal” snack. This means that several food groups are included. Protein, fat, and carbohydrates are also present.
Having a mix of protein, fat, and carbohydrate in a snack provides a variety of nutrients. To add to that, it also helps prevent blood sugar highs and crashes if only carbohydrates were served.
An example of a “mini-meal” snack would be cheese (protein + fat) and crackers (carbohydrate). If you were to eat only crackers, your blood sugar would rise then crash. Because of this, you may feel a little shaky or be hungry again quickly!
But when you add hummus to the bread, the protein and fat help keep blood sugar more steady. You won’t feel hungry and shaky so quickly.
This table shows some snack ideas from the protein, carbohydrate, and fat categories. By choosing one item from each column, you are building a “mini-meal” snack. Some foods count as two categories (like the cheese example above), so you would not need to pick extra food from an overlapping category.
Mix and match snack ideas
| Pick one item from each column to build a better snack | ||
| Protein | Carbohydrate | Fat |
| Cheese (also a fat) | Cracker | Olive oil |
| Hummus | Tortilla | Butter |
| Deli meat | Fruit | Whole milk (also a protein) |
| Egg | Bread | Whole milk yogurt (also a protein) |
| Nut butter (also a fat) | Beans | |
The best snacks for the elderly also consider flavor and ease
Taking what we just talked about above, you now know how to mix and match different foods to create a balanced snack!
When I think about snacks for the elderly, I also consider other factors:
Is the food easy to chew and or swallow?
Softer food is safer to eat and takes less energy to chew. This will make the snack more successful!
Does the food taste good?
Sweet items are usually preferred by elderly people because these taste buds are more prevalent. Also, consider the person’s preferences; a ham sandwich would not be acceptable for people in some religions.
Is it easy to prepare if the person lives alone?
An elder who lives alone will likely appreciate prepared foods over raw ingredients. If you bring a can of chickpeas, a jar of tahini, and a lemon, it is not likely the elder will make homemade hummus for a snack. Instead, make it yourself and bring a dish of it over!
Is the package easy to open if the person lives alone?
Packaging is so important to remember when purchasing food for the elder in your life. Shelf-stable fruit cups come to mind as a food to avoid purchasing. Yes, they are easily stored and the food is soft, but in my experience, they are almost impossible to open! The plastic tab slips out of your hand and the juice sloshes all over.
A better option may be frozen fruit that can be closed with a rubber band. You could also pre-portion the fruit into a container that works for the elder.
The eight best snacks for the elderly
Greek yogurt and fruit
Greek yogurt is a powerhouse food and a great snack for the elderly. Full of protein, fat, vitamins, and minerals, plus beneficial bacteria, it is a food I recommend to keep on hand as an easy snack.
Greek yogurt can be eaten sweet or savory. Paired with fruit, the snack is not only tastier but more nutritious! Fruit adds fiber, which is good for regularity. In addition, fruit is full of vitamins, minerals, and antioxidants.
Greek yogurt varies in calorie content depending on the type you buy. I recommend buying full-fat Greek yogurt if you have a choice. There are also flavored options available, though some are much higher in sugar.
Egg salad sandwich
Eggs are an awesome source of protein, healthy fats, and vitamins. Mixing the eggs with either mayonnaise or greek yogurt creates a creamy salad that makes a tasty, easy-to-eat sandwich.
For a nutrition bonus, use whole grain bread to increase fiber and vitamins.
Hummus with crackers and vegetables
Hummus is a great protein source, and the olive oil in it is a healthy fat. Serving the hummus with crackers adds a carbohydrate for energy.
Vegetables to dip are also a good option to add fiber and vitamins. When adding vegetables, think about if the elder has difficulty chewing because you may want to leave them out.
Smoothie
Smoothies are easy to drink, are usually sweet, and can include a variety of nutritious foods. A well-balanced smoothie should follow the same formula as the snacks above.
Smoothie ideas:
Milk + fruit + nut butter
Yogurt + spinach + berries + milk
Cottage cheese + banana + milk + strawberries
Cookies and whole milk
No, I’m not kidding! Cookies and milk may be a favorite for many elderly people. I know that I love cookies and milk! Cookies provide carbohydrates and fat, while milk adds protein, fat, and carbohydrates. I wouldn’t suggest eating cookies and milk every day, but it is a good snack that will be well accepted by most!
Cottage cheese and fruit
Cottage cheese and fruit is in the same vein as yogurt and fruit. I find that many elderly prefer cottage cheese over yogurt because it was a common food for them growing up. Yogurt also has a tangy flavor that many elderly people don’t prefer.
Cottage cheese comes in a large curd or a small curd option. I would buy what is preferred by the elder. (People usually always have a strong preference!!) Adding fruit to the cottage cheese adds fiber and vitamins to the snack.
Pudding
Pudding is comfort food for many people. You can make it yourself or buy it in the store. Pudding is made from milk, so it contains protein, fat, and carbohydrates. I find the pudding cups are easier to open than plastic fruit cups but test them with the elder in your life!
Bottled protein drink
Bottled protein drinks are an easy and fast snack. There are so many bottled drinks on the market that are targeted at the elderly. These bottled drinks, or supplements, are not created equal. I recommend that the bottled drink contain at least 200 calories and 8 grams of protein per serving to make a good snack.
Bottled drinks are very expensive, but for some people, the convenience is worth the money. For comparison, if you mix 8 oz of whole milk with one packet of Carnation Breakfast Essentials, the protein and calories will be similar! The homemade drink will cost about $0.50 less than the bottled drink (though prices may vary by store and in your area).
Conclusion
In conclusion, the best snacks for the elderly are balanced, taste good, and are easy to eat. Taking into account the elder’s preferences and ability level are an important first step. By helping the elder in your life by providing snacks or snack ideas, you are making a difference in their nutrition status!
(Please feel free to share the charts and graphs within this post. Please give credit to The Geriatric Nutrition Connection and link back to this page.)