The Healthful Snack for Adults 50+
If you’re an adult 50+, then it’s time to start snacking like a grown-up. Instead of highly processed foods that are loaded with simple carbs and added sugars, now’s the time to switch to healthful snacks that will make you feel better and look better. Snacks that might even save your life.
A new study shows that nibbling on empty calories—sugary treats, refined carbohydrates, and foods high in saturated fats—hurts your health. In fact, the study discovered that industrially produced foods are even more harmful than previously thought.
Published in the British Medical Journal, the study showed that snacks such as packaged baked goods, sweet drinks, sugary cereals, and chips put you at a higher risk for many health issues. These include obesity, sleep disorders, and even premature death.
Specifically, those who eat highly processed foods have a 50 percent higher risk of dying from cardiovascular diseases or experiencing mental disorders and anxiety, and a 12 percent higher risk for type 2 diabetes compared to those who eat only a low amount of these products.
While you’d like to avoid those junk food snacks, it’s really hard when you’re time-pressed and on the go. Fortunately, there’s an easy solution right at your fingertips.
Just Go Nuts
Pecans are a flavorful healthful snack for adults 50+. They contain protein, fiber, and healthy fats, all of which crush hunger pangs. They also contain omega-3 fat, an anti-inflammatory fatty acid linked to heart and brain health.
In addition, pecans are a good source of vitamins, fiber, magnesium, potassium, and zinc. You can read about the many other nutritional benefits of eating pecans here.
Not only do pecans contain a strong combination of protein, healthy fats, and fiber, they may promote better gut health. Researchers know that a balanced gut is a major factor in weight loss because a balanced gut microbiome reduces your resistance to insulin and reduces the inflammation that is linked to obesity.
Even better, this nutrient-rich food is one that you can keep in a desk drawer, briefcase, or even in your car. By keeping them handy, you can grab a handful for that second breakfast or to combat that 3 p.m. energy slump. The American Heart Association recommends snacking on one ounce of nuts daily for heart health benefits and preventing weight gain.
Snack When You’re Hungry for Better Nutrition
Indulge your hunger intelligently, for snacking isn’t just about grabbing a quick treat or mindlessly munching away. It’s about tuning into your body’s cues, fueling it with nourishment, and keeping your metabolism firing on all cylinders. By embracing the art and science of wise snacking, you’re doing more than answering a hunger pang. You’re seamlessly weaving snacking into a beneficial diet.
This is especially important for adults 50+ because as we age, our metabolism slows and we tend to eat less. Snacking can help compensate for nutritional deficiencies that might result from this dip in appetite that commonly occurs with age. If you normally eat three full meals a day, then your snacks should contain around 200 calories, about what you get in a one-ounce serving of pecans. If you tend to eat light meals, then pair those same pecans with some vibrant fruits, crisp vegetables, or small wedges of cheese for a 300 to 400-calorie snack. It’s not just about the quantity of your snacks, it’s also about the quality of every bite. You deserve to nurture your body with delicious morsels.
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