Who snacks? Just about everyone! About ¾ of Americans snack at least once a day. For older adults here are three good reasons you should snack to increase your energy, boost nutrients, and feed your muscles:
Many older adults have reduced appetites. When appetite decreases, it is challenging to get enough calories. In the most recent Food & Health Survey from the International Food Information Council, 38% of older adults say the benefit they want most from foods is more energy and less fatigue. Snacking can provide a steady stream of energy to battle fatigue, especially if less food is eaten at mealtimes.
Boost nutrient intake. Snacking can be the key to delivering under consumed foods and nutrients. Most Americans don’t get enough whole grains, whole fruit, and fiber and snacks can help fill that gap.
Support muscle health. As we age, we need more protein to support muscle function and strength. Recommended protein intake (RDA) is inadequate for older adults due to what researchers call the “anabolic resistance” of muscle. (Anabolic means building up and is the opposite of catabolic or breaking down.) Anabolic resistance means that the signals to build up muscle through strength training or eating protein are muted in older adults. This resistance can be overcome with an increased or higher intake of protein. In addition, spreading protein throughout the day is a good way to deliver the building blocks of protein to the muscles. (Click here for a post on optimal protein for older adults.)
What makes a good snack that provides energy, boosts nutrients, and feeds your muscles? I turned to May Zhu, a Chicago-based registered dietitian and founder of Nutrition Happens.
“To me, an ideal snack = Protein + Fiber + Fat + Joy. A snack can be nutritious and provide joy, a main reason we eat snacks,” says Zhu. She advises her clients to choose a snack with about 100-300 calories with some protein, fiber, and fat, or “at least 2 of those 3 nutrients.” She also suggests thinking about “flavors, textures, and temperatures” when choosing a snack.
Here are some snack ideas that provide energy, boost nutrients, and support muscle health, all while delivering on taste and as Zho says, “joy!”
- Mandarins (tis the season for wonderful citrus fruit) with a handful of shelled pistachios
- Cottage cheese with sliced pears (fresh or canned)
- Popcorn topped with grated Parmesan cheese
- Egg salad stuffed in a half of whole wheat pita
- Shelled edamame in a chopped salad
- Small can of water-packed tuna, drained and flaked with fresh lemon served on reduced sodium Triscuits
- Cereal and ultra-filtered milk (higher in protein and calcium than regular milk) and topped with frozen berries (who says cereal is just for breakfast?) For added crunch and fiber, all a high fiber cereal, like my favorite, Fiber One.
- Speaking of cereal, ever had fried Cheerios? They were a staple snack in my house (with 7 kids, my mother got creative with snacks!). Add a water-packed fruit cup for fiber and an extra fruit serving.
- Homemade walnut pesto (good way to finish up the last of the summer basil) and a slice of cheese spread on ½ English muffin for a pesto pizza.
- Plain or vanilla Greek yogurt with homemade granola (rolled oats, chopped nuts, and a bit of maple syrup, baked until crispy)
- Peanut butter on rice cakes
- Roasted chickpeas (easy and quick in an Air Fryer)
For those who have been recovering from illness or injury, consider adding a protein-rich drink between meals. My husband is a big fan of Premier Protein (chocolate) with 30 grams of protein. (Disclosure: I have no connection with any brands mentioned, I just like them and use them.)
What’s your favorite snack? Drop a comment and let me know.
Dr. Chris Rosenbloom is a registered dietitian nutritionist and professor emerita at Georgia State University. She is the co-author of Food & Fitness After 50 and writes a blog, Fit to Eat, on healthy aging. Click here to follow the blog to receive it each time one is posted.
