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Meals that Heal" isn't just a saying—it's a lifestyle choice that empowers us to improve our health through the foods we eat. 

The more we discover about nutrition, the clearer it becomes that it is essential for healthy aging. A well-balanced diet focuses on fueling your body with fruits, vegetables, lean proteins, whole grains, and low-fat dairy while reducing processed foods and sugary treats. It's the key to thriving at any age. 

Sneaks can be a healthy part of any older adult's eating regimen. Snacks: 

• Give you energy 

• Satisfy hunger between meals 

• Provide essential nutrients 

• Support overall health 

In combination with a balanced diet, snacks give your body the vitamins, minerals, and other nutrients to manage diseases like high blood pressure, diabetes, and heart disease. 

USDA MyPlate 

As we age, our bodies require more of certain nutrients, like vitamin D and vitamin B. The USDA's MyPlate program was created to guide older adults who need help crafting meal plans tailored to their specific nutritional needs. The visual tool has sections for vegetables, fruits, grains, protein, and dairy.  

Key MyPlate nutrition takeaways: 

• Ensure half your plate consists of fruits and vegetables 

• Choose whole grains, such as oatmeal, whole-grain bread, and brown rice 

• Vary protein sources, with a focus on poultry and seafood 

• Switch to low-fat or fat-free dairy options. 

Snack Ideas  

For seniors, enjoying two nutritious snacks daily is advised. In addition to keeping blood sugar stable between meals, this can prevent overeating and help maintain energy throughout the day. While store-bought snacks are convenient, they're often packed with sodium, sugar, fat, and preservatives. A better choice is to prepare your snacks in advance so you have healthy options at home.  

Here are some tasty snacks that will help keep you healthy as you age: 

Cheese 

Cheese provides filling protein, repairs cells and tissues, and aids in producing disease-fighting antibodies. 

Fresh Fruit 

The natural hydrating juices of fresh fruit are an excellent solution for constipation and support hydration. 

Vegetables 

Precut vegetables like carrots, broccoli, and celery provide your body with much-needed nutrients, and their bright colors stimulate the senses. 

Seeds and nuts 

Seeds and nuts are a crunchy snack that provides protein and healthy fat sources. 

Hard-Boiled Eggs 

They are high-protein, nutrient-dense foods packed with essential vitamins (A, D, and B) and minerals like calcium, zinc, and selenium. 

Low-Fat Yogurt 

Yogurt has probiotics, which are helpful bacteria that promote gut health and improve digestion. 

Dark Chocolate 

Dark chocolate is packed with antioxidants to support a healthy immune system. 

Prunes and Raisins 

Dry fruits like prunes and raisins provide fiber and relieve constipation 

While enjoying these healthy snacks, you want to stay away from: 

• Highly processed snacks 

• Snacks high in saturated or trans fats 

• Snacks with excessive sodium 

• Sugary desserts and pastries. 

Other Things to Consider 

Proper hydration is equally important. Drink at least 10 glasses of water a day. This helps keep you refreshed, curbs hunger, and prevents overeating. 

When you opt for whole-food snacks, you stay satisfied throughout the day and reduce cravings for unhealthy foods. Choosing delicious treats rich in nutrients, vitamins, and minerals allows your body to recharge and helps maintain steady blood sugar levels. Healthy nutrition truly is a part of everyday life! 

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