7 Best Snacks for Healthy Aging, According to Experts

For many of us, a snack is a reward, a moment in our hectic schedules when we pause for a tasty tidbit to tide us over till lunch or dinner or to refuel after a vigorous cardio class. Some nibbles satisfy your need for something crunchy or sweet , while others provide essential nutrients—and may even support healthy aging. We connected with a dietitian and a physician specializing in longevity to learn which snacks support our bodies during middle age and the years to follow.

Meet Our Expert

• Jessica Shepherd, MD, a board-certified OB/GYN, menopause and longevity expert, women's health advocate, and author of Generation M

• Lauren Twigge, RD, MCN, LD, a registered dietitian providing personalized nutrition guidance and education

Related: The No. 1 Healthiest Snack to Eat for Long-Lasting Energy, According to Nutritionists

The Importance of Nutritious Food as You Age

Eating nutritious foods matters at every life stage, but it becomes even more important as we begin to face age-related issues like bone loss and cognitive decline. Snacks should be viewed as opportunities to nourish the body, not simply satisfy hunger, says Jessica Shepherd, MD, a board-certified OB/GYN and menopause expert who takes a holistic approach to longevity and well-being .

Key nutrients: "As we age, particularly during the menopause transition, being intentional about protein, calcium, fiber, and healthy fats becomes increasingly important for maintaining muscle, supporting bone health, and promoting metabolic and cardiovascular health," she says. All of those nutrients, plus antioxidants and vitamin D, have been shown to support healthy aging, agrees Lauren Twigge, RD, MCN, LD.

Protein spotlight: Protein deserves special attention during midlife and beyond, Dr. Shepherd says. Muscle mass naturally declines with age, she explains, while menopause can add another layer of concern as estrogen levels fall. "I recommend choosing snacks with high-quality, complete protein to help support muscle maintenance, strength, and physical function," she says.

The Best Snacks for Healthy Aging

Incorporating nourishing food sources into snacks is a cinch— even when you're pressed for time, Twigge says. Here are some of the best snacks that can support bone, gut, and heart health, along with other important functions.

Chocolate Milk

Working out is a must for healthy aging, Dr. Shepherd says. One of her favorite post-workout snacks: chocolate milk. "Chocolate milk provides high-quality, complete protein to support muscle recovery, plus calcium and vitamin D to support bone strength," she says. Instead of store-bought options with lots of added sugar and other additives, you can make your own by stirring 1 to 2 tablespoons of unsweetened cocoa powder into a cup of milk, plus a teaspoon or two of maple syrup or honey.

Tips

Or make a mug of hot cocoa with milk, an unrefined sweetener like maple syrup , and antioxidant-rich dark chocolate .

Triple Berry Smoothie

Twigge's snack lineup also spotlights nutrient-dense milk . "Blending 8 ounces of milk into a colorful smoothie is a delicious way to get in high-quality protein, vitamin D, calcium, B vitamins, zinc, and magnesium, which can support both brain and heart health, two main areas of healthy aging that I like to focus on," she says. Spinach , a source of vitamin K, lutein, and folate, is another great addition, while the berries (blueberries, raspberries, blackberries—pick your mix) are packed with antioxidants, calcium, and fiber, she says, adding that the seeds in the berries boost the fiber content .

Fresh Blueberries

A bowl of fresh blueberries adds more plants to your daily routine and can also boost healthy aging. Blueberries are rich in anthocyanins, the antioxidants responsible for their brilliant blue color, as well as fiber and other beneficial plant compounds, Dr. Shepherd points out. "These nutrients help protect cells from oxidative stress, and research suggests that berry-rich diets may support cardiovascular and cognitive health," she says.

Bean and Avocado Cracker Bites

Leftovers from last night's batch of beans can do double duty as tomorrow's snack. "Beans are high in fiber, rich in plant-based protein, contain calcium in every bite, and are delicious when paired with the healthy fats and fiber found in a fresh avocado ," Twigge says. To make this nutritious tostada bite, she starts with a thick, whole-grain cracker, then layers on the toppings.

Chia Pudding

"Another snack I turn to for healthy aging is chia seed pudding ," Dr. Shepherd says. "I make my chia seed pudding with dairy milk, which provides protein for satiety and lean muscle development, as well as calcium and vitamin D to support bone health," she says. Chia seeds, she adds, contain fiber, which benefits gut health, and unsaturated fats, a boon for heart health . "If you're lactose-intolerant, try lactose-free milk—it's still real dairy milk with the same nutritional benefits, so you don't have to miss out on milk's nutrients."

Tips

For vegan, plant-based alternatives, try calcium-fortified almond, soy, or oat milk. Soy protein is a complete protein, providing all nine essential amino acids, which is comparable to cow's milk.

Trail Mix

Nuts combined with unsweetened dried fruit make an easy, on-the-go snack rich in plant-based protein, healthy fats, fiber, and antioxidants, Twigge says. Instead of store-bought options, she suggests concocting your own personalized blend of nuts, seeds , and dried fruit like apricots and dates .

Tips

Twigge also recommends keeping portable, nutrient-packed snacks like roasted chickpeas on hand.

Peanut Butter Oatmeal Bites

When you're craving something slightly sweet and super satisfying, reach for these nutritious nibbles. "Stir together whole grain oats with peanut butter and a simple sweetener like maple syrup, honey , or even agave nectar to form a higher-fiber bite that is also rich in healthy fats," Twigge suggests. To boost the protein content and satiation factor, she recommends adding a scoop of protein powder.

Tips

Or try swapping in almond butter or adding hemp seeds , which are packed with digestible plant protein and can help improve muscle regeneration.

Snacks to Limit

While it's vital to focus on nutrients that support healthy aging, it's also important to consider reducing foods that do not, Twigge says. "Consistent intake of foods like ultra-processed snacks, snacks that are high in added sugars, and fried foods can increase inflammation in the body and do not support your health while you age as much as other foods can."

Dr. Shepherd also suggests limiting snacks high in added sugars and sodium, which provide little protein, fiber, or other essential nutrients. "My approach is to encourage women to focus less on restriction and more on nourishment," she says.

Read the original article on Martha Stewart