Snacking is a genuine phenomenon. In fact, it seems nearly every adult reaches for one or more snacks at one point in a typical day.
According to a 2023 review published in the journal Nutrients, more than 90 percent of adults in the United States report eating one or more snacks on any given day. A separate study published in the Journal of the Academy of Nutrition and Dietetics noted that snacking has been increasing in frequency and volume over the last several decades.
A trip to any grocery store would make consumers’ love for snacking readily apparent, as snack foods take up a significant amount of real estate in the average supermarket. While children and young adults may easily burn off extra calories from snacking, metabolism naturally slows down as a person ages. That decline is gradual, but researchers at Duke University note that a person in their 90s needs 26 percent fewer calories than someone in midlife. Seniors who have grown accustomed to snacking over the last several decades may wonder how to approach between-meal eating now that their metabolisms are slowing down. These tips can help seniors navigate those waters in a healthy way.
Don’t look at snacks as the villain. Despite the popularity of snacking, it’s not uncommon for people to feel as though reaching for a snack is a guilty pleasure. But that’s not necessarily the case. The senior health and wellness resource SilverSneakers notes that healthy snacking can be a great way for seniors to ensure they get the recommended daily amounts of protein, fiber, vitamins, and minerals. Many seniors prefer smaller portions during mealtime, so snacking can be a great means to meeting these nutritional requirements.
Avoid unhealthy snacks. Choice of snacks is a notable variable that can make the difference between beneficial snacking and harmful snacking. A recent study published in the European Journal of Nutrition found that people who consumed unhealthy snacks like potato chips and cookies had a higher body mass index; more visceral fat, which WebMD notes is the body fat stored deep within the abdominal cavity that wraps around vital organs like the liver and the intestines; and higher levels of triglycerides than people who consumed healthy snacks. Each of those byproducts increase the risk for cardiovascular disease.
Choose healthy snacks. Even seniors who eat nutritious, healthy meals for breakfast, lunch and dinner should reach for equally healthy snacks. That’s because unhealthy snacks can negate the effects of healthy meals. SilverSneakers urges seniors to look for snacks with little or no added sugar that contain 250 or fewer calories. In addition, choose items made with whole grains instead of refined grains. High-protein, low-sodium items also make for a healthy snack. Seniors may have dietary restrictions due to their own unique health histories, so they are encouraged to speak with their physicians about which snacks are right for them.
