10 Must-try Easy to Prepare Snacks for Elderly

Living with seniors can be taxing on both parties, and it can feel even more complicated when they’re trying to maintain a healthy life. It can be challenging for them and their families to get the nutrients they need through just a few meals and snack items a day.

The solution is right in front of you — you can help them maintain their health and their blood sugar levels by preparing nutritious foods that are easy to prepare, delicious, and non-distracting.

What Should An Elderly Person Eat?

Older adults shouldn’t be eating the same unhealthy snack they did when they were younger. Their bodies are different, and their diets need to reflect that to avoid any health issues.

If your elderly individuals are maintaining optimal health and have no special dietary needs, there’s no reason why you shouldn’t be able to give them some care and essential vitamins through tasty snacks from time to time. Just make sure to adjust the serving size to create a balanced and healthy diet and avoid a food coma later in the day.

Here are our favorite easy, nutrient-filled, and convenient snacks that you can cook up in no time for your seniors.

1. Banana and Almond Butter Toast

What You’ll Need:

1 1/2 tablespoons almond butter (or another nut butter like peanut or sunflower seed)

Two slices of whole-grain bread (we love Dave’s Killer Bread )

One medium banana, sliced into rounds (it’s easier if you peel it first!)

What To Do: 

Heat a large non-stick skillet on medium heat. Spread the almond butter on one slice of bread, leaving a 1/4-inch margin. Top with the banana slices and drizzle with olive oil. Place the second slice of bread on top and press down with a spatula to create two even halves. Cook 3-5 minutes on each side. Cut into quarters or grab your favorite restaurant cutlery to eat like a sandwich. No adults wouldn’t love that!

2. Cranberry Cashew Butter Snack

What You’ll Need:

1/4 cup raw cashews

Three tablespoons raw cranberries (we buy these at our local health food store)

One tablespoon lemon juice (or maple syrup)

What To Do: Easy as 1, 2, 3! Combine ingredients in a bowl and stir evenly with care until well-distributed. Using a fork, mash into large chunks in the bowl to break it up completely.

3. Cottage Cheese and Fruit (or Nut-free Option)

What You’ll Need:

1 1/2 cups cottage cheese (we like French Vanilla)

Two tablespoons unsweetened almond or coconut milk

1/2 an apple, sliced into thin wedges. (You can also use a small pear slice instead.)

To Do: Combine the cottage cheese, almond milk, and fruit in a blender and pulse until smooth. Place in individual bowls and chill in the fridge for 30 minutes.

4. Carrot and Cucumber Dip

What You’ll Need:

1/2 cup mayonnaise

1/2 cup Greek Yogurt

1/2 cup shredded carrots (or make it a full cup and call it “carrot cake dip”)

1/4 cup grated cucumber, peeled (can also make this 1/2 a cucumber)

What To Do: Combine all ingredients in a medium bowl and mix until well combined. Chill until ready to eat.

5. Baked Apple Chips

What You’ll Need:

One large baking apple (we love Granny Smith)

1/4 cup pure maple syrup

One teaspoon cinnamon

What To Do:

1. Preheat the oven to 350 degrees Fahrenheit.
2. Slice the apple into thin strips and toss in a mixture of maple syrup, cinnamon, and a pinch of sea salt.
3. Bake for 40-50 minutes or until crisp on the edges and caramelized in the middle.
4. Cool completely before serving.

6. Overnight Oatmeal

What You’ll Need:

1/2 cup steel-cut oats (we use Bob’s)

1/4 cup Greek Yogurt (can sub in 1/2 an avocado)

1/4 cup chopped nuts or one teaspoon ground flax seeds (can also sub in more yogurt or a small banana)

One tablespoon pure maple syrup (optional)

To Do:  Combine all ingredients in a container with a lid and leave them on the counter for 8-10 hours. Before you go to sleep, place the container in the fridge to be relaxed and ready to eat when you wake up.

7. Protein Smoothie

What You’ll Need:

1 cup almond milk (we use Silk)

One banana

One scoop vanilla protein powder (we went with Sun Warrior, and it was AMAZING, but any brand will do!)

What To Do: Blend everything in a blender and serve over ice. If you want to make it thin, stir with ¼ cup of water. The smoothie can be made ahead of time and stored in the fridge for 2-3 days.

8. Cinnamon Apple Chips

What You’ll Need:

One large apple (we like Fuji)

One teaspoon cinnamon

What To Do:

1. Preheat the oven to 200 degrees Fahrenheit.
2. Slice the apple into thin strips and toss in a mixture of cinnamon and a pinch of sea salt.
3. Bake for 30-40 minutes or until crisp on the edges and caramelized in the middle.
4. Cool completely before serving. 

9. Yogurt and Honey

What You’ll Need:

1/2 cup plain Greek Yogurt (we like Chobani)

One tablespoon raw honey or maple syrup (natural sugars add more to taste)

What To Do: Stir together ingredients in a bowl until well combined. Can be made ahead of time and stored in the fridge for 2-3 days.

10. Chia Seed Pudding (as a snack, not a dessert)

What You’ll Need:

3/4 cup steel-cut oats (we use Bob’s)

1/2 cup plain Greek Yogurt

One teaspoon coconut oil (or you can also use ghee, butter, or olive oil)

One tablespoon chia seeds (can also sub for flax seeds)

Stevia to taste (not optional!)

What To Do: Combine all ingredients in a container with a lid and leave them on the counter overnight. Before you go to sleep, place the container in the fridge to be relaxed and ready to eat when you wake up.

Factors to Consider in Choosing Snacks for Elderly People

Is the Food Gluten-Free?

Some seniors prefer to avoid gluten, both for personal health reasons and because it isn’t a good idea to consume gluten for those with autoimmune conditions. There are many healthy foods available that are gluten-free. If you have a dietician, make sure they know about any sensitivities or allergies you may have to gluten to keep you safe and well-nourished throughout your journey of aging.

Is the Food Loaded With Added Sugar?

Eating prepackaged snacks loaded with sugar (candy, juice, cookies, etc.) can lead to weight gain and a deficiency in vitamin D and calcium. Sometimes this sugar-laden diet can contribute to heart disease, diabetes, and other health concerns. Eating nutritious snacks rich in fiber is critical. One of our favorite snacks is chia seed pudding, which contains fiber.

Is the Food Free of Preservatives?

Eating a lot of processed food that is filled with preservatives can have negative health impacts. Processed meals usually contain artificial sweeteners such as aspartame, high-fructose corn syrup, and other chemicals. These can lead to weight gain, liver disease, and cancer. Learn what your food has in it to avoid overly processed foods.

Are There Any Added Saturated Fat?

A diet high in saturated fat is associated with increased cardiovascular risk ( heart disease ). A high saturated fat diet is associated with increased LDL levels (the bad cholesterol) in the blood and is associated with a higher risk of heart disease. Too much saturated fat can also contribute to elevated triglycerides, a condition that can lead to cardiovascular disease.

Is There a Lot of Salt?

Your salt intake will have an impact on your health, particularly if you currently suffer from high blood pressure, which is typically caused by poor lifestyle choices, such as drinking too much alcohol or smoking cigarettes.

It would help if you aimed to avoid foods that have too many ingredients. These are likely to be highly processed and can lead to excess fat and salt, increasing your risk of a range of diseases. Read the food labels, check for unexpected fillers, artificial colors and flavors, high sugar levels, and high levels of salt.

Also, never forget to consult your senior loved ones’ doctor before giving them a snack. Always go for healthier options over poor food choices.

Happy snacking!