Exploring Healthy Nighttime Snacks for Seniors
As we get older, our nutritional requirements alter, and eating a well-balanced diet is critical for general health and wellness. Nighttime can be a time of hunger or unrest for seniors, and selecting the correct snacks can improve their sleep quality and health. With the help of elder care services, instead of grabbing for sugary or highly processed foods, seniors can choose nutritious, easy-to-digest snacks that are nutritionally beneficial.
Greek Yogurt with Berries
Greek yogurt is a great source of protein, calcium, and probiotics. Greek yogurt is an excellent snack option for seniors looking to improve their digestive health. Fresh or frozen berries, such as strawberries, blueberries, or raspberries, provide flavor while also providing antioxidants and fiber.
This combo can be nourishing while also improving digestive health, increasing immunity, and providing a delicious treat.
Banana and Almond Butter
Bananas are abundant in potassium, which can help regulate blood pressure, and almond butter is full of healthy fats, protein, and vitamin E. These two ingredients combine to form a tasty, nutrient-dense snack.
Bananas also contain tryptophan, an amino acid that aids in the production of serotonin and melatonin, two important hormones for sleep regulation. This makes bananas and almond butter a good choice for a snack before bedtime.
Whole-Grain Crackers and Cheese
Whole-grain crackers with cheese provide a good balance of carbs, fiber, and protein. The carbohydrates help to increase serotonin levels, which promote relaxation, while the protein in the cheese can keep hunger at bay all night.
Elder care providers can explore low-sodium cheese options and whole-grain crackers to see which seniors like best.
Cottage Cheese with Pineapple
Cottage cheese is a low-calorie, protein-rich choice that can help with muscle regeneration and bone health, particularly when paired with calcium. Adding pineapple adds natural sweetness and vitamin C, which boosts the immune system.
This snack is balanced and healthy because it contains both protein and fruit, and the amino acid tryptophan in cottage cheese can help promote sleep.
Nuts and Seeds
A small handful of unsalted nuts and seeds, such as almonds, walnuts, or pumpkin seeds, make an excellent midnight snack for seniors. These meals contain healthy fats, fiber, and magnesium, which can help relax muscles and soothe the nervous system.
Walnuts, in particular, are known to contain melatonin, which can help seniors get a good night’s sleep. Nuts and seeds also provide a pleasing crunch, making them an excellent choice for seniors who want something savory or crunchy before bed.
Warm, Herbal Tea
Though not a traditional snack, a warm cup of herbal tea can be extremely relaxing in the evening. Teas with relaxing properties, such as chamomile, lavender, or peppermint, might help seniors relax before bedtime. These teas are naturally caffeine-free, making them ideal for relaxing in the evening without interrupting sleep.
Apple Slices with Peanut Butter
Apple slices with peanut butter are a popular snack that combines fiber from the apple with protein and healthy fats from peanut butter. Apples are high in antioxidants, and their natural sugars deliver a quick, delicious energy boost.
Elder care providers will need to remind seniors to be mindful, however, as peanut butter is high in calories. If possible, selecting a brand with minimal sugar and preservatives is also a good idea.
When choosing nighttime snacks, seniors should look for foods that are easy to digest, nutrient-dense, and encourage good sleep. The good news is that elder care can help them determine what foods are best and even prepare snacks beforehand so they’re ready to go when seniors need them.
If you or an aging loved one are considering Elder Care in Marlboro Township, NJ, please contact the caring staff at Lares Home Care (732) 334-3323.
Sources:
- https://www.prevention.com/food-nutrition/g38083413/healthy-late-night-snacks
- https://www.healthline.com/nutrition/healthy-late-night-snacks
- https://www.goodrx.com/well-being/diet-nutrition/late-night-snacks
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