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    Healthy Snack Ideas

    Quick. Healthy. Senior-friendly.

    Protein-rich snacks (under 200 cal)

    • Hard-boiled egg + sliced apple.
    • Greek yogurt + berries + nuts.
    • Cottage cheese + peaches.
    • Hummus + carrots + cucumbers.
    • Cheese stick + grapes.
    • Tuna packet + crackers.
    • Almonds (1 oz) + dried apricot.
    • Edamame (1 cup) + sea salt.
    • Peanut butter + celery sticks.

    Diabetic-friendly

    • Low glycemic index foods:
    • Walnuts + 1 small apple.
    • Greek yogurt + cinnamon.
    • Hard-boiled egg.
    • Avocado on whole-grain crackers.
    • Roasted chickpeas.
    • Cheese cube + raw veggies.
    • Limit: granola bars, dried fruit, juice.

    Heart-healthy

    • Walnuts (omega-3).
    • Avocado (good fats).
    • Berries (antioxidants).
    • Salmon jerky / dried fish.
    • Air-popped popcorn (no butter).
    • Whole-grain crackers + nut butter.
    • Limit: salt, fried snacks, processed meats.

    Senior eating tips

    • Smaller, more frequent snacks beat 3 big meals.
    • Protein at every snack — preserves muscle.
    • Hydrate WITH snack — many seniors dehydrate.
    • Pre-portion into single servings — no overeating.
    • Keep healthy options visible, junk hidden.
    • Plan snack times — 10 AM, 3 PM, 7 PM.

    Skip these

    "Healthy" granola bars often have 15-25g sugar. "Reduced fat" peanut butter has more sugar. "100 calorie packs" — high in salt, low in protein. Read labels. Real foods (apple, eggs, nuts) usually beat packaged.