fall trailmix snack

Favorite Fall Snacks

As the calendar changes from summer to fall, it brings with it changing leaves, cooler weather, and seasonal fruits and vegetables, making it the perfect time to change up your menu. This post will explore healthy snacks for seniors recipes and easy, healthy fall snack ideas. 

Healthy snacks for seniors.
It’s an age-old adage: You are what you eat. As you grow older, eating healthier can help improve how you feel and encourage a sense of well-being. Eating a well-balanced diet means eating foods rich in fruits, vegetables, lean protein, nuts and legumes. This combination gives your body the vitamins, minerals and other nutrients it needs to fight off diseases, including high blood pressure, type 2 diabetes, heart disease, and some forms of cancer that have been linked to a poor diet.

While store-bought snacks may be more convenient, they are often high in sodium, fat, sugar and preservatives. A healthier option is to prepare your own snacks and keep them on hand at home or in a cooler when you travel. To help, here are some healthy snacks for seniors:

Fruit Salad: With natural sugars, fruit makes a sweet snack. Be sure to stock up on strawberries, raspberries, blackberries and blueberries as they are high in antioxidants.

Dried Fruit: Dried apples, cranberries and other fruits are a healthy choice as long as you seek out preservative-free, no-added-sugar or low-sugar varieties.

Trail Mix: Nuts are packed with protein and are full of fiber and healthy fats for a boost of energy. Look for nuts without added oils, sugars or preservatives, and seek out dry roasted, unsalted versions. Combine with dried fruits, including cranberries, raisins, dates and bananas to add a hint of sweetness. You can also add antioxidant-rich dark chocolate, which promotes healthy blood sugar levels.

Pre-Cut Veggies: For around-the-clock access to easy, colorful snacking, sugar snap pea pods, carrots and red peppers are high in vitamins and slightly sweet. Broccoli, carrots and cauliflower are also packed with essential nutrients. 

Natural Popsicles: These can be made by simply pouring natural juice and/or yogurt into popsicle forms and freezing.

Granola Bars: Look for granola bars that contain unprocessed ingredients. Natural granola bars are the safest choice and are packed with healthy carbs, natural sugars and protein. 

Healthy snacks for seniors recipes.

If you want some healthy fall snacks that require a little more preparation, try one of the healthy fall snack ideas below:

Cooked Apples:
1 small apple (Golden Delicious or Granny Smith)
1 packet of sweetener, or a spoonful of sugar.
¼ teaspoon cinnamon.
¼ teaspoon cornstarch
1 tablespoon water
Small handful of raisins, optional

You can peel an apple or leave it unpeeled for more fiber; then core and slice or dice. 
Place cut-up apple in plastic zippered bag along with remaining ingredients. 
Seal bag and shake well to mix ingredients. 
Microwave on high for 2 minutes — longer if you use a big apple.
Carefully (it will be HOT and steamy) open bag and pour over plain or cinnamon-sugar pita chips, flour tortilla chips, oatmeal, or a small scoop of ice cream.

Baked Sweet Potato Fries
Rich in vitamin A, baked sweet potato fries are a healthy swap for potato chips. 
Preheat the oven to 425 degrees Fahrenheit. 
Cut four sweet potatoes into 1-inch-wide wedges. 
Place flesh-side down on a roasting pan.
Brush with a mixture of 2 tablespoons olive oil, 1 1/2 teaspoons chili powder, and 1 teaspoon kosher salt.  
Cook, turning once, for 20-25 minutes. 
Remove pan from oven and sprinkle with ½ teaspoon kosher salt.

Banana Oatmeal Walnut Cookies
Three-ingredient cookies that are a great source of heart-healthy whole grains, good fats and potassium.
2 medium ripe bananas, mashed, 
1 cup uncooked quick oats in a bowl; then fold in ¼ cup crushed walnuts.
Place tablespoon-sized scoops on a baking sheet, and bake for 15  minutes in a 350-degree oven.

Eating well is an important part of living well

At The Chesapeake, an important part of every day is enjoying delicious, chef-prepared meals that also help you reach your health and wellness goals. To learn more about our dining philosophy and how it supports our engaging lifestyle, contact us. One of our retirement counselors will be in touch with you soon.