Nutritious Packaged Snacks Every Elder Should Keep in Their Pantry

In our busy American culture, snacking has almost replaced the sacredness of a sit-down meal. Many seniors remember growing up in an era where meals were prepared and consumed at home. 

No one left for the day without a hot breakfast. School children often walked home for lunch before returning for afternoon classes. The end of the day was marked by another hot meal where children were to be seen and not heard. Snacks were seldom served, unless your mother baked cookies to welcome you home after school.

Today, snacking has become routine. In fact, healthy snacking between meals has been proven to help with weight loss and improve our overall health. Snacking allows seniors who suffer from low appetites to receive key nutrients and calories that their bodies need to thrive. 

Seniors with memory loss may get overwhelmed with a large plate filled with food, refusing to eat. Snacking allows them to graze all day, receiving the nutrition they need and preventing agitating behaviors due to an empty stomach.

With so many snack options to choose from and so many conveniently packaged snacks, choosing the healthiest options can be confusing. Visiting Angels of Santa Clarita has made it all the easier to stock your pantry with healthy snacks. Here are some easy, nutritious snacks that every senior should keep in their pantry and fridge.

What Makes a Snack “Healthy” for Elders?

While what is healthy for each person varies and it’s best to ask a doctor for advice, According to The Dietary Guidelines for Americans it’s recommended that people in general:

• Limit sodium
• Limit eating foods with added sugar
• Eat lots of fruits and vegetables (especially vegetables)
• Eat whole grains
• Eat lean protein
• Eat low-fat dairy products and/or fortified dairy alternatives

According to the USDA, NIH, and AHA, in general people over 65 should be mindful about:

• Staying hydrated, as your sense of thirst changes with age.
• Eating enough protein, because you lose muscle mass faster with age: The recommended amount is 5-6.5 oz per day.
• Getting enough B12, because your ability to absorb it changes.
• Getting enough calcium: Women need 1,200 mg per day starting at age 51, while men need that much starting at 71.
• Getting enough vitamin D: The recommended amount is 15 micrograms per day if you’re under 71, and 20 if you’re 71 or over.

Keep these guidelines in mind as you’re reading food labels. 

Next, let’s dive into some ideas that include tried and true whole foods, plus some healthier packaged products recommended by dietitian Lindsay Livingston, Consumer Reports, and Bon Appetit. 

Shelf Stable and Room-Temperature Packaged Snacks

Here are some foods that can be bought at the grocery store in individual servings sizes:

Nuts

Nuts are a great snack to keep in the pantry because they have a long shelf life and don’t require refrigeration. They are the ideal nutritious snack, providing the perfect balance of healthy fat, fiber, and protein, but should be eaten in moderation due to their calorie-dense nature. Nuts are even great for heart health!

Fresh Fruit

The original packaged snack that can be left at room temperature–fresh fruit in its skin. Bananas, apples, oranges, clementines, and many other fruits can be simply rinsed and enjoyed for a sweet but healthy snack full of fiber and nutrients. Fresh fruits also assist with hydration.

Dark Chocolate

Responsibly indulge that sweet tooth with a piece of dark chocolate. Made from cocoa, dark chocolate is a rich source of antioxidants and minerals. It may lower the risk of heart disease, improve brain function, and improve circulation, among other benefits. Look for dark chocolate that contains at least 70% cocoa and eat in moderation.

Soybeans and Seeds

Seeds like pumpkin and sunflower seeds make umami, nutrient-rich snacks that are also great sources of fiber and healthy oils. Meanwhile, legumes like soybeans (also called soy nuts) and edamame (young soybeans) are also great sources of fiber and protein. Both can be found roasted and shelf stable. Edamame can also be eaten cooked and soft out of the pod. You can often find packs like this in the freezer aisle.

Dried Fruit

Dried fruit, such as raisins, mangos, cranberries, cherries, apples, bananas, and apricots last a long time in your pantry and can satisfy a sweet tooth while providing nutrients. Freeze-dried fruit, often in individual packages, also satisfies with a fresher fruit flavor, usually no added sugars, and addictive crunchiness. Watch out for added sugar in the ingredients lists, especially for traditionally dried fruit.

Apple Sauce & Fruit Pouches

Individual containers of apple sauce or fruit puree pouches with no added sugar offer a serving of fruit (and sometimes vegetables) that’s easy to swallow and store in your pantry for a longer time than fresh fruit.

Granola Bars

Granola bars lower in added sugar, richer in fiber, and high in protein can be a satisfying packaged snack to keep on hand. Here are some brands to check out:

• Kind
• GoMacro
• LaraBar
• 88 Acres
• Made Good
• Clif
• Aloha
• Trader Joes

Trail Mix

Trail mix is for hikers looking for a burst of energy, so they tend to be caloric and high in added sugars and sodium. Healthier ones are full of good things that are already on this list, like nuts, seeds, and dried fruit while containing less sodium and added sugars. In general, trail mix should be eaten in moderation (about ¼ cup according to Registered Dietician Ashley Krautkramer), who recommends Good & Gather’s Omega-3 Trail Mix if you don’t want to mix some yourself.

Crackers

The world is full of flavorful crackers made from a variety of hearty ingredients, from whole grains to seeds. Eat them straight or paired with a low-fat cheese or nut butter. Here are some recommendations:

• Triscuit Hint of Sea Salt
• Simple Mills
• Ella’s Flats
• Raincoast Crisps
• CrunchMaster Multi-Grain Sea Salt (Gluten-free)
• Top Seedz

Protein and Whole Grain Chips

High protein chips such as those made from legumes or nut flowers can be a good alternative to traditional chips that help seniors get their daily protein intake. Meanwhile, whole grain chips can be enjoyed by themselves or paired with healthy dips, like guacamole or hummus. Here are some recommendations:

• Sun Chips
• Mamame Tempeh Chips
• Bada Bean Bada Boom
• Hippeas
• Corn chips

Fruit bars

Fruit rolls like Nature’s Bakery’s fig bars or fruit leather bars with no added sugar like That’s It can make a nice dessert option or snack that contributes to daily servings of fruits and whole grains. Consumer Reports also recommends Jonesbar and Patterbar brands.

Healthy Packaged Snacks for the Fridge

While more perishable, you can find a variety of delicious snacks that are individually wrapped in the refrigerated sections of your grocery store.

Greek Yogurt

Many seniors enjoy yogurt daily. Making the switch to Greek yogurt means consuming more protein. Greek yogurt is also filled with calcium, potassium, and B-12. Choose a Greek yogurt that is low in sugar or buy plain Greek yogurt. Sweeten it at home by stirring in a tablespoon of honey and a handful of berries. Greek yogurt comes in an assortment of tubs or individualized packages, so select what works best for your lifestyle.

Low-Fat String Cheese

A creamy, high protein snack that often comes in packs of individual servings. Mozzarella is considered lower in sodium than many other cheeses, and is a great source of calcium, selenium, and B-12.

Cottage Cheese

Cottage cheese is another low-fat cheese that is extremely high in protein, making it ideal for seniors. It can be bought in regular-sized cartons or individual servings, then paired with sweet or savory toppings like fruit or veggies.  

Kefir

This probiotic dairy beverage is high in protein and comes plain or in a variety of flavors. It is associated with a variety of health benefits, including supporting digestive health, bone density, heart health, and managing blood sugar. You can buy it in individual-sized bottles or larger containers.

Guacamole

The avocados in guacamole are high in “good fats” that fight cholesterol, a rich in vitamins, and high in fiber. While they are calorie-dense and ought to be eaten in moderation, they are associated with a variety of health benefits, like warding off cancer, maintaining healthy vision, and helping with osteoarthritis. 

A pre-made tub of guacamole is easy to find at your local grocery store, but you can also get individually sized containers from brands like Wholly Guacamole or Made Good.

Hummus

Hummus is high in fiber, which promotes digestive health, and has been proven to help fight inflammation. It’s easy to find it pre-made in multi-serving tubs, but you can also get individual servings from brands like Sabra and Kirkland.

Dark-Chocolate Covered Frozen Fruit

Ice cream lovers might enjoy two items from this article put together: frozen fruit, such as bananas, and lightly sweetened, antioxidant-rich dark chocolate. While It isn’t too difficult to make these yourself by freezing fruit, dipping it in melted chocolate with a tablespoon of neutral oil mixed in, and refreezing, you can also get them pre-packaged from the grocery store from brands like Diana’s or Tru-Fru.

Other Healthy, Easy Snacks for Seniors

While these ideas are not packaged, they are so fast and easy to prepare that they're nearly as convenient.

Fruit or Veggies with Nut Butter

Dipping apples in peanut butter or another nut butter of your choice or making ants on a log with celery, peanut butter, and raisins are as easy, tasty, and healthy as they were when many of us were first introduced to them in childhood.

Snackable Veggies

Veggies that are easy and delicious raw, like carrot sticks or baby carrots, cucumbers, and cherry tomatoes can be a fast, guilt-free snack that also helps you get your daily recommended servings for many healthy diets. They also pair well with healthy dips, like hummus. 

Peppers, for example, are extremely healthy and high in antioxidants, especially the red varieties. You can even find sliced peppers in the produce section of your grocery store, so you don’t have to prepare them at home.

Popcorn

When air popped and lightly seasoned, popcorn by itself is a whole grain, high fiber, and low calorie snack according to the American Heart Association. Popping it yourself at home is an easy and cost-effective alternative that gives you greater control over seasonings. If you want to buy it bagged, both Consumer Reports and Livingston recommend Skinny Pop as one of the healthier brands, as it has lower saturated fat than some others.

Smoothies

Making your own smoothies with fruits, vegetables, juice, low fat milk or milk alternatives, and yogurt can be a good option for a drinkable snack packed with hydration, fiber, vitamins, and protein. It also helps you control the ingredients and limit sugar. 

Meal Prep Services from Visiting Angels Santa Clarita

For more assistance with nutritious snacks, consider teaming up with Visiting Angels of Santa Clarita. Our senior home care services provided by our compassionate caregivers allow many seniors to remain safely and independent in the comfort of their own home. 

We can assist in a variety of ways, including escorting you or your loved one to the grocery store and assisting with meal planning and preparation, taking into account each client’s dietary needs and preferences, from special diets like DASH and Kosher to food allergies.

To learn more about us and how we are assisting seniors in the Santa Clarita region, please contact us today by calling 661-468-9990 or anytime using our online form.