S is for Snacks–Food Snacks

Simple, Practical, Science-Based Tips for a Long Healthy Life

We’ve written about S is for Snacks—Exercise Snacks, but today is about the kind of snacks you probably think of when you hear the word snack. S is for Snacks of the food variety. Who doesn’t like to snack? As we age, snacking can be a good way to add nutrients to your diet. Here are my criteria for a snack:

• Are you hungry? If yes, then:
• Choose a nutrient-rich snack
• Be mindful of portion size
• Consider personal preferences
• Enjoy it

Snacking can be a good way to fuel exercise or increase nutrition for those whose appetite is diminished and are eating smaller portions at meals. The Dietary Guidelines for Americans identifies calcium, potassium, dietary fiber, vitamins D and B12, and protein as nutrients that many older adults fall short of getting enough of in their diets. Did you know that half of women and one-third of men over the age of 70 fall short in meeting the recommendations for protein?

Here are my top five snacks. These snacks meet the criteria for nutrient-rich foods, but these are only my picks. Incorporating cultural traditions into your snack choice will probably make your snack different than mine.

Pistachios. I love all the nuts (and legumes, like peanuts) but pistachios are a complete protein and with 6 grams of protein per 1-ounce serving (about 49 kernels) they qualify as a good source of protein. They are also a good source of fiber and are sodium-free. Pistachios come shelled or in shells, so opt for the in shells because you must work a bit harder for the snack and it might just slow down your rate of eating. I love the flavored shelled varieties but I could eat half the bag in one sitting so cracking open the nuts in the shell is better option for me!

Albacore Tuna. Have you seen the little snack-size tuna packets in your grocery store? I like these for an on-the-go snack because albacore has the highest concentrations of omega-3s in the tuna family (click here for our post O is for Omega-3s). Tuna is a great source of protein, low in sodium, rich in vitamin D and vitamin B12.

Roasted Chickpeas. Here’s a crunchy snack that will help increase a serving of veggies. Only 10% of Americans meet the recommendation for vegetable intake so a veggie snack is a smart snack. Chickpeas or Garbanzo beans (who does like a food that is both a pea and a bean!) are high in protein, low in sodium, and pack a fiber punch. Simply drain a can of chickpeas, rinse under running water, and pat dry. Toss them with a drizzle of olive oil and a sprinkle of salt (if you like) and roast in your air fryer at 400 degrees for about 12 minutes. Don’t forget to shake the basket throughout the cooking time to make them nice and crispy. You can also roast in the oven.

Edamame. Another way to increase veggies is to steam or boil frozen edamame. Sprinkle with sea salt and pop the beans out of the pods right into your mouth. These tasty soybeans are often served at Asian restaurants as an appetizer or in stir-fried in vegetarian dishes. They are rich in protein and fiber, and also provide iron and calcium. Try serving them to your grandchildren. Kids like the “popper beans” because they are fun to eat.

If it you are craving a sweet snack, try CLIF Thins. Two thin bars have only 100 calories with 5 grams of sugar. Packaged foods can help reduce food waste, so these are a handy snack to have in your house. I like the white chocolate macadamia nut flavor, but you can never go wrong with chocolate chip!

What Does It Mean For You?

• Choose snacks that are nutrient-rich. We have a greater risk for chronic diseases as we age as well as changes in bone and muscle so snacks that provide shortfall nutrients are a good choice.
• Don’t confuse serving size with portion size. Portion size describes the amount of food that is usually consumed on one eating occasion. Serving size is what is listed on the Nutrition Facts panel of a food and can help guide your portions.
• Enjoy your snack by eating it slowly, not while rushed and never while driving your car!

Please share our A to Z Blog with like-minded friends and family and click here to sign up to get the blog delivered to your email. Next up? L is for Longevity. If you’ve got questions about calorie or energy restriction, including intermittent fasting, for longevity, this post will be for you!