Good nutrition plays a significant role throughout life.
Do you enjoy snacking or need to eat between meals? Don’t worry! Snacks can be an important part of an eating well strategy.
What makes a healthy snack?
If you are over 60, you may have lower calorie needs than younger adults. Choosing nutrient-dense snacks without many extra calories is critical to maintaining a healthy weight and a crucial part in what makes a healthy snack.
Nutrient-dense foods provide health-promoting nutrients and have little added sugar, saturated fat, and sodium. Nutrient-dense foods include fruits, vegetables, whole grains, seafood, eggs, beans, nuts, seeds, avocados, low-fat dairy products, and lean meats.
Make healthy snack food shifts while staying within your calorie needs.
Snacks can keep up energy levels, decrease your hunger between meals, and keep you from overeating at mealtime. But with so many snacks to choose from, you may need to shift food choices as you age as what makes a healthy snack for you at the time may change. Here are some snack options and simple recipes to help you get started.
Pair your favorite fruit with a nut butter or protein source. Apple slices with peanut butter, berries with low-fat cottage cheese, and cherry tomatoes with mozzarella cheese might be an excellent place to start.
Choose foods with plenty of fiber to stay full and satisfied between meals. Whole grains, fruits, and vegetables contain essential nutrients and dietary fiber. For example, spread fresh avocado on a slice of whole grain toast, enjoy cucumber slices or whole-grain pita chips with hummus, or try slices of red bell pepper with spicy guacamole.
Want a great snack on the go? Just grab a medium avocado and a spoon. One-third of the easy-to-transport avocado contains 80 calories, naturally good fats, and fiber to help you stay full longer.
Here’s a great snacking tip: have pre-made snacks or snack components on hand. Snap peas, mixed nuts, pre-cut vegetables, berries, hard-boiled eggs, and non-fat Greek yogurt can all be made into satisfying snacks in a pinch. Have more time? Get creative by pre-making these Individual 7-Layer Snack Cups. Have a sweet tooth? Try this Heart-Healthy Avocado Banana “Ice Cream.”
Visit our recipe section for avocado snack and recipe ideas.
