Just like there’s no one-size-fits-all diet plan, there’s no one right way to snack. To get the most out of your between-meal bites, approach snacking in a way that suits your eating style.
If you routinely skip breakfast: Not everyone is ready to eat the minute they wake up, so it’s okay to replace a traditional breakfast with a midmorning minimeal. “Think of it more like a delayed breakfast,” Sasson says. “You’re still ‘breaking the fast’ of the night, so you need a mix of protein, carbs, and fat to fuel your body.” She suggests foods that include whole grains (a good source of fiber) to help modulate your blood sugar and prevent a spike, then a drop, in energy. Try a slice of whole-grain toast with nut butter and banana slices, a hard-boiled egg with a piece of fruit, whole-grain crackers with slices of cheese and apples, or yogurt sprinkled with berries and whole-grain cereal.
If you have an afternoon energy slump: “This may mean you’re dehydrated more than hungry,” Hunnes says. Older adults might not always drink enough during the day to maintain hydration. “Thirst can be blunted with age,” Sasson says. An energy-boosting snack with a high water content could be just what you need to power you through your afternoon. Try a smoothie packed with fruit (fresh or frozen) and yogurt, a cup of low-sodium vegetable soup plus a small bowl of popcorn sprinkled with Parmesan cheese and spices, or guacamole on whole-grain pita chips with a glass of fruit-flavored seltzer.
If your diet is low on protein: Older adults need more than younger adults—about 70 to 80 grams for a 150-pound person—and not getting enough of it can speed muscle loss. Packing your snacks with protein can help your overall intake. If you find yourself eating less meat as you get older (and your meals get smaller), plant-protein snacks can be an easy way to increase your daily total. Try roasted chickpeas, steamed edamame, a handful of slivered almonds, whole-grain pita with hummus, or refried beans with a sprinkling of cheese spread on a corn or whole-wheat tortilla.
If you hate to cook (or eat) big meals: “For some, following an eating pattern of five to six small, frequent snacks is easier to manage than three larger meals,” Linsenmeyer says. If you don’t mind cooking on occasion, she suggests doing it in bulk. Make a big pot of soup or chili, and store it in individual portions that you can heat up for minimeals. If that’s too much cooking, stock up on staples you can throw together and microwave—such as canned beans, tuna, low-sodium soup, frozen veggies, and frozen brown rice. “Look for packaged foods with the fewest ingredients to avoid unhealthy additives,” Sasson says. Try a microwaved small sweet potato topped with broccoli and shredded cheese, brown rice with black beans and baby spinach, or tuna on a bed of greens drizzled with olive oil.
If you love a sweet treat before bed: “When your overall diet is healthy, there’s nothing wrong with including a small, sweet snack in the evening,” Sasson says. “Denial isn’t healthy, so pick something you enjoy and can look forward to that isn’t excessive.” A bedtime snack that satisfies your sweet tooth while providing some end-of-day nutrients is a win-win. Try a biscotto with a glass of warm milk, a small piece of dark chocolate with a cup of herbal tea, yogurt drizzled with honey, or a few dried apricots, prunes, or dates with almonds or walnuts.