14 snacks aprobados por nutricionistas para adultos
Upgrade your afternoon nibbles with these tasty and satisfying choices that are recommended by a registered dietitian.
Snacking often gets a bad rap, but it can be a great way for seniors to meet their nutritional needs. When the done right way, it can help older adults eat more protein, fiber, vitamins, and minerals. That can be the difference between feeling energetic or feeling fatigued.
But too often, the choices we make for our between-meal nibbles are nutritionally suspect. Snacks can easily have too many calories and too little nutrition. And that can have a serious impact on your health.
A study published in the European Journal of Nutrition found that snackers who reached for unhealthy foods (think potato chips and cookies) had a higher body mass index (BMI), more visceral fat, and higher triglycerides, all of which increase risk for cardiovascular disease.
The researchers suspect that healthy meal choices can largely be undone by eating unhealthy snacks. But that doesn’t mean that all snacking is bad for you. People who ate high-quality snacks like nuts and fresh fruit were more likely to have a healthy weight compared to snackers who ate more ultra-processed snacks or those who typically did not snack at all.
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What to Look for in a Snack
In a perfect snacking world, we would all be making our own nibbles from scratch. But many of us need to rely on packaged foods - some of which are much healthier than others. How do you know which ones to choose in the sea of snack food options available? Here are some simple guidelines to follow:
- Choose products with little or no added sugar
- Look for items made with whole grains instead of refined grains
- Eat snacks with higher amounts of protein
- Limit calories to 250 or less
- Select lower-sodium snacks
- Go with healthier fats, like those in nuts and seeds
- Seek out snacks that contain fiber
- Avoid snacks with a list of unrecognizable names on their ingredient list, even if the snack food is marketed as “healthy.”
14 Nutritionist-Approved Healthy Snacks
So what are some packaged snack foods that provide good nutrition along with convenience? These registered dietitian-approved options will level up your snacking game and help you get the nutrients your body needs. You can find them in major grocery store chains in the U.S., as well as online.
Ithaca™ Hummus Lemon Beet
Per serving (2 tablespoons): 50 calories, 3 g fat, 0g saturated fat, 5 g carbohydrate, 1g fiber, 2 g protein, 100mg sodium
This exciting flavor-and-color twist on this classic dip is made with healthy chickpeas, beets, and tahini and offers creamy snacking satisfaction. Pair with sliced veggies or whole-grain crackers. Ithaca™ Hummus Lemon Beet
Wonderful® Pistachios Smoky Barbecue
Per serving (1/4 cup): 170 calories, 13 g fat, 1.5g saturated fat, 7g carbohydrates, 3g fiber, 6g protein, 125mg sodium
Pistachios provide a triple threat of healthy fats, plant-based protein, and fiber for a snack that can keep you feeling full and energized. These nuts are jazzed up with a little smoky heat. Wonderful® Pistachios Smoky Barbecue
Bobo’s® Double Chocolate Almond Butter Protein Bar
Per serving (1 bar): 230 calories, 12 g fat, 2.5g saturated fat, 26g carbohydrates, 11g fiber, 15 g protein, 170mg sodium
Unlike most bars on the store shelves, this one contains a great mix of protein, unsaturated fat and fiber. Plus, almond butter and chocolate make it taste very indulgent. Bobo’s® Double Chocolate Almond Butter Protein Bar
Country Archer® Rosemary Turkey Jerky Meat Stick
Per serving (1 stick): 60 calories, 2 g fat, 0.5 g saturated fat, 0g carbohydrate, 0g fiber, 9g protein, 450mg sodium
These no-beef sticks go big on protein but light on saturated fat. They also don’t contain any added sugar, which is a surprising and welcome addition to the jerky currently on the market. Country Archer® Rosemary Turkey Jerky Meat Stick
Good Culture® Cottage Cheese Simply Peach
Per serving (1 container): 100 calories, 3g fat, 1.5g saturated fat, 4g carbohydrate, 0g fiber, 15g protein, 370mg sodium
Made with real peaches, this delicious cottage cheese keeps added sugar very low and comes with a bonus of gut-friendly probiotics. It also has more protein than most yogurt options. Good Culture® Cottage Cheese Simply Peach
Simple Mills® Mediterranean Herb Veggie Pita Crackers
Per serving (13 crackers): 140 calories, 6 g fat, 0.5 g saturated fat, 21g carbohydrate, 2g fiber, 2g protein, 300 mg sodium
Most crackers are made with too many refined grains. These cleverly swap the refined flour for more nutritious veggie and seed flours. They pair perfectly with our hummus pick. Simple Mills® Mediterranean Herb Veggie Pita Crackers
Peckish® Snackable Eggs Everything
Per serving (1 packet): 180 calories, 12 g fat, 3 g saturated fat, 5g carbohydrate, 1g fiber, 13g protein, 520 mg sodium
These perfectly boiled eggs infuse snack time with high-quality protein, vitamin B12, and vitamin D. They come with a crunchy everything dip (yep, like the bagel) for dunking. Peckish® Snackable Eggs Everything
Mariani® Pineapple Chips
Per serving (1 ounce): 90 calories, 0 g fat, 0 g saturated fat, 25g carbohydrate, 3g fiber, 1g protein, 0 mg sodium
These crispy, no-sugar-added fruit chips are a convenient and tasty way to eat more. It’s a much healthier choice than most potato chips, and each bite bursts with tropical flavor. Mariani® Pineapple Chips
Chobani® Less Sugar Greek Yogurt Madagascar Vanilla and Cinnamon
Per serving (5.3-ounce container): 120 calories, 3 g fat, 1.5 g saturated fat, 10g carbohydrate, 0g fiber, 12g protein, 55 mg sodium
This has heaps of beneficial protein and probiotics, and much less sugar than what is found in most flavored Greek yogurts. It’s deliciously thick and creamy with a cozy warming flavor. Chobani® Less Sugar Greek Yogurt Madagascar Vanilla and Cinnamon
Heirloom Pipcorn® Mini Popcorn Sea Salt
Per serving (1 ounce): 130 calories, 5 g fat, 0.5 g saturated fat, 19g carbohydrate, 3g fiber, 12g protein, 160 mg sodium
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A perfect nibble for movie night, this wee-sized popcorn made from heirloom corn contains less fat and sodium than what is in most store-bought options. Plus, it’s whole grain too. Heirloom Pipcorn® Mini Popcorn Sea Salt
Superseedz® Gourmet Pumpkin Seeds Cinnamon & Sugar
Per serving (1/4 cup): 160 calories, 12 g fat, 2g saturated fat, 5g carbohydrate, 2g fiber, 7g protein, 0 mg sodium
Crunchy pumpkin seeds are gussied up with cinnamon and just a touch of sweet sugar. The seeds are a good source of protein, iron, magnesium, and zinc. Superseedz® Gourmet Pumpkin Seeds Cinnamon & Sugar
Alter Eco® Orange Blackout Chocolate Bar
Per serving (30 grams): 190 calories, 16 g fat, 10g saturated fat, 11g carbohydrate, 4g fiber, 2g protein, 0 mg sodium
This Fair Trade-certified bar is made with 85% cocoa, so it has more antioxidants and less sugar than other chocolate options. The orange peel adds a nice citrusy flavor. Alter Eco® Orange Blackout Chocolate Bar
Seapoint Farms® Mighty Lil’ Lentils Falafel
Per serving (1/4 cup): 150 calories, 7 g fat, 0.5g saturated fat, 16g carbohydrate, 5g fiber, 5g protein, 220 mg sodium
These fiber-packed lentils are baked to crunchy perfection and seasoned with savory spices you’ll crave. Why can’t all plant-based eating be this fun and delicious? Seapoint Farms® Mighty Lil’ Lentils Falafel
Horizon Organic® Mozzarella String Cheese
Per serving (1 stick): 80 calories, 6 g fat, 3g saturated fat, 2g carbohydrate, 0g fiber, 7g protein, 190 mg sodium
Each cheesestick has an impressive 7 grams of protein, moderate levels of fat, and you also get bone-benefiting calcium. The milk comes from pasture-raised cows fed an organic diet. Horizon Organic® Mozzarella String Cheese
See our sources:
Snacking and diet quality: Journal of the American Dietetic Association
Snacking and heart disease: European Journal of Nutrition
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