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Snacking is good for you
By Marilyn Wiley
Researchers from Auburn University recently found that snacks are an important part of the diet for elders, adding needed calories and protein to their diet. Some 84% of adults over 65 were snackers, snacking 2.5 times per day, adding 150 calories per snacking session. Snacks provided about 25% of the calories and carbohydrates, 20% of the fat and 14% of protein needed in their diet. Snackers did not cut back on their meals to compensate for the snacking. Non-snackers had lower total calorie intakes. Unlike younger adults and children, snacks do not lead to excess calories and weight gain; in fact, for seniors snacking helps maintain weight necessary for normal body functioning. Loss of weight in the elderly may lead to poor physical health as well as impaired mental ability.
It is important to choose healthy snacks so the additional calories add vitamins, minerals, and fiber. Some healthy snacks include whole grain breads, cereals, and crackers. Check the label and choose whole wheat fl our or whole grain as the first ingredient. Granola bars, pretzels, muffins, bagels, and rice cakes often are not made from whole grains and add calories from sugar and fat rather than protein, and they do not provide extra fiber, vitamins and minerals. Air-popped popcorn is a good choice adding some parmesan cheese provides a tasty complex carbohydrate snack.
Nearly any fruit or vegetable serves as an appropriate snack as long as it is raw or cooked with a limited amount of sugar. Microwave an apple or pear with a dash of cinnamon. Baby carrots or celery can be dipped in peanut butter to provide fiber plus protein. Dried apricots, raisins, prunes, or cranberries can be combined with nuts in a trail mix that is easy to store. A frozen banana is a nice treat on a warm summer day. Add chopped apples to plain instant oatmeal. Microwave a baked potato and add low fat yogurt and grated cheese as well as salsa. Raw vegetables may be dipped in plain low fat yogurt, which has dill, thyme or other herbs added. Hummus, the chickpea dip, is easily stored in the refrigerator and may be eaten with crackers or raw vegetables. During the summer fresh raspberries, blueberries, and cherries add important anti-oxidants. Choose 100% fruit juices for snacks, rather than juice drinks or carbonated beverages.
Plain, vanilla, or lemon low fat yogurt can be combined with a low sugar content jam or jelly or any fruit. A teaspoon of honey may be added to plain yogurt and some unsweetened cereal sprinkled on top for additional fiber. Low fat cheeses provide calcium and protein to the diet and string cheese is easy to eat with a whole grain cracker. Low fat milk with graham crackers and peanut butter provides additional protein. Low fat cottage cheese or ricotta can be spread on a brown rice cake and fruit or spreadable fruit jam added.
Luncheon meats, hot dogs, and beef jerky should be avoided because of the high sodium content. Left over chicken or turkey can be combined with sunflower seeds, halved seedless grapes and fat free mayonnaise or plain yogurt and stuffed into half of a whole-wheat pita. Tuna fish or salmon can be made into a salad with the addition of non-fat mayonnaise or plain yogurt and eaten with whole grain bread or crackers. Nuts are an appropriate snack but should be eaten in limited quantities because they do add extra fat and calories.
The extra calories provided by two or more snacks each day are important to the health of the elderly, but the extra calories should include nutritious foods that add vitamins, minerals and fiber to the diet. Think “out of the bag” - avoid those bagged refined carbohydrate snacks such as pretzels, crackers, cookies, and chips. Try some of the above suggestions and discover some new snacks that you enjoy and are “good for you.”
Marilyn Wiley is a Registered Licensed Dietician and the Consulting Nutritionist for Elder Services of Berkshire County.