Summer is the perfect time to enjoy refreshing and healthy snacks!

Living in Missouri or the midwest means HOT and HUMID summer days making it easy to become dehydrated and crave some extra sweets. The good news is that you can still enjoy your favorite flavors while getting the nutrients you need to feel your best. Embracing a nutritious diet enhances well-being and complements the active lifestyle that many older adults enjoy.

Let’s explore how your nutritional needs evolve with age and discover some of the best foods to support an active senior lifestyle. Here are some refreshing and healthy snack ideas perfect for the warm months.

Fill Your Plate with Colorful Fruits & Vegetables

Eat the colors of the rainbow in your diet. Reach for fruits and vegetables ranging from greens, reds, yellows, oranges, and purples! They are loaded with unique flavors and essential nutrients like fiber and potassium to help meet your daily nutritional needs. If slicing and dicing is tough, go for frozen, canned, or ready-to-eat choices.

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• Berries and Yogurt: Berries like strawberries, blueberries, and raspberries contain antioxidants. Pair them with a serving of low-fat yogurt for a delicious and nutritious snack.
• Veggie Sticks with Hummus: Carrot sticks, celery, and bell pepper slices are excellent when dipped in hummus. This snack is rich in vitamins, fiber, and healthy fats.
• Watermelon Slices: Watermelon is hydrating and refreshing, making it an ideal summer snack.

Fuel Your Muscles with Protein-Rich Choices

Looking for a satisfying snack that also packs a nutritional punch? Try reaching for nuts, seeds, or cheese! These, along with other legumes like beans, are excellent sources of fiber, potassium, and protein. If you’re in the mood for something extra special, gather your friends and create a nutritious charcuterie board.

• Nuts and Seeds: Almonds, walnuts, and sunflower seeds provide a good source of protein and healthy fats. They are easy to store and perfect for a quick snack.
• Cheese and Whole Grain Crackers: Pairing cheese with whole grain crackers offers a balanced snack that includes protein, fiber, and calcium.

Hydrating and Nourishing Summer Eats

Dehydration risk increases with age. Some may lose their sense of thirst, while others find that certain medications cause dehydration. To stay hydrated, drink small amounts of water throughout the day and opt for water-rich foods like cucumber or watermelon. Give these a try for a cool, nutritious snack on hot summer days!

• Smoothies: Blend your favorite fruits with some spinach or kale, and a splash of almond milk or orange juice. Smoothies are a great way to get a variety of nutrients in one delicious drink.
• Cucumber and Avocado Salad: Combine cucumber slices with avocado, a dash of olive oil, and a sprinkle of salt and pepper. This light salad is both hydrating and rich in healthy fats.

Keep Handy, Nutritious Easy Snacks on Hand

Craving a quick snack? Try prepping these simple, healthy grab-and-go options. They’re perfect for when you need something fast and nutritious.

• Hard-Boiled Eggs: Hard-boiled eggs are an excellent source of protein and easy to prepare ahead of time. Enjoy them plain or with a dash of salt and pepper.
• Greek Yogurt with Honey and Nuts: A bowl of Greek yogurt topped with a drizzle of honey and a handful of nuts makes for a satisfying and healthy snack.

At Terrace Retirement Community, we know a healthy diet is key to enjoying an independent living and fulfilling life. Whether you’re savoring time in your own space or basking in the comfort of our community, these tasty and nutritious snack ideas are just for you. They not only boost your overall health but also add a delightful touch to your vibrant, active lifestyle. Relish these wholesome snacks this summer and keep feeling your best!

Terrace Retirement Community dedicates itself to providing a supportive and enriching environment for our residents. Explore our offerings and learn more about our vibrant community in Columbia, MO by reaching out to Linette at 573-875-2538.