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Dietitians reveal straightforward snack ideas that promote fat loss, muscle preservation, and a healthy metabolism for those over sixty.
Snacking often gets a bad rap when it comes to weight management, with many viewing it as a source of unnecessary extra calories. But there’s an alternative perspective: snacking can actually boost your protein consumption while satisfying cravings. As we age, choosing the right snacks to nourish our bodies becomes increasingly important. We consulted with nutrition expert Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, for her expert snack recommendations. Whether you prefer sweet or savory, she offers options to keep you energized between meals. Here are four daily snacks that can help reduce belly fat without the need for exercise after 60.
First on Collingwood’s list is Greek Yogurt with Berries. “As we age, protein becomes crucial for maintaining muscle mass, and Greek yogurt provides a significant protein boost in a convenient snack. Adding berries introduces fiber, which helps keep you fuller for longer. This combination aids muscle health, digestion, and provides sustained energy,” she explains.
Greek Yogurt with Berries
Harvest Snaps with Hummus or Cottage Cheese
Harvest Snaps with Hummus or Cottage Cheese offers some salt and crunch but also protein. “Harvest Snaps Lightly Salted are made from real veggies, so they naturally provide 4g of fiber and 5g of satiating, whole food-sourced protein. Pairing them with hummus or cottage cheese adds even more protein. The crunch satisfies cravings, while protein and fiber work together to promote fullness,” Collingwood says.
Apple Slices with Peanut or Almond Butter
Apple Slices with Peanut or Almond Butter is a delicious snack you can make at home. “Fiber from fruit plus protein and fat from nut butter is a classic combination that works especially well after 50, when blood sugar stability and satiety really matter,” Collingwood explains. “This snack is portable, satisfying, and easy to adjust for appetite.”
Smoothie with Protein and Fiber
You can never go wrong with a smoothie packed with protein and fiber to fuel you up for the day. “A small smoothie with protein powder, berries, and chia or flax offers both protein and fiber in a convenient form. You can customize the type of protein you prefer and drink it at your desk or on the go,” says Collingwood.
