Nutrition Strategies for Active Seniors

Playing golf, walking the dog, gardening or helping your adult kids with home renovations all require a steady supply of energy.  Whether you have a busy social schedule or you do a lot of travel, thinking ahead about meal and snack planning can be difficult.  In fact, a recent survey found that although boomers strive to eat a healthy diet they are only doing so about half the time.


Here are a few strategies to ensure active seniors get the energy they need and eat well consistently, not just when they think about it.


  1. Food is your fuel and you need a regular source.  Try not to go more than 4 hours without eating.  Think about your day before you leave the house a decide what you should bring if you will be out over a meal or snack time.  Often just packing a peanut butter and jam sandwich or an apple and a yogurt can tide you over until you get home.
  2. Start with a balanced breakfast and include a good source of protein.  Protein will act like an anchor for your energy and make it last longer.  Don’t just have toast and tea, add an egg or 1 Tbsp peanut butter.  Greek yogurt with berries or oatmeal and walnuts are also good options.
  3. If you golf, be sure to toss a granola or fruit and nut bar into your golf bag.  Trail mix is another long lasting snack.  If you are golfing over the lunch hour, pack a sandwich or a meal replacement shake or smoothie.
  4. Keep emergency snacks in the car.  Whole grain crackers, mini ins of tuna, energy bars made with protein or nuts, raisins or trail mix are shelf stable options.  Keeping a big bag of trail mix in the glove box might not be ideal when watching your waistline.  Research shows that eating pre-portioned, calorie set snacks can help people control their calorie intake better.
  5. Focus on fruits and vegetables.  When in doubt, pack a fruit! Try to have a piece of fruit or a vegetable every time you eat.

Healthy Protein Packed Snack Ideas:

  1. Roasted chickpeas
  2. Mashed black beans with lime, cumin and cilantro spread on whole grain crackers
  3. Hard boiled egg
  4. Edamame
  5. Mini tin of tuna on crackers
  6. Wasa crispbread topped with ricotta, tomato, green onion grilled
  7. Cottage cheese and canned fruit
  8. Breakfast cereal and milk
  9. Greek Yogurt and canned peaches
  10. Banana, milk and cinnamon shake
  11. Cucumbers and carrots with hummus dip
  12. Apple slices with almond or peanut butter
  13. Peanut butter banana wrap on a small whole grain tortilla
  14. Shrimp and tzatziki on cucumber rounds


Nutrition Strategies for Active Seniors Nutrition Strategies for Active Seniors Nutrition Strategies for Active Seniors Nutrition Strategies for Active Seniors