The Mediterranean diet is considered to be one of the world’s healthiest. Ingredients like olives, dates, whole grains and fresh vegetables are flavorful, nutritious, and satisfying. Seniors need a healthy snack in between meals to keep their blood sugar level stable. Here are a few snack ideas that are excellent choices for seniors and their health benefits.
These olives are a perfect snack when on the go. The salty flavor of kalamata olives works well with the natural and healthy oils. Olives like these are high in antioxidants like oleic acid, tyrosol, and hydroxytyrosol. Antioxidants help repair damaged cells and can reverse aging. Try crumbling some feta cheese over the olives for a variation.
Crackers and Tuna
Ditch the mayonnaise for this snack. Try eating tuna fresh (or packaged) with cracked pepper, and a drizzle of olive oil and red wine vinegar then topped with diced scallions. Tuna is high in Omega 3 essential fatty acids. They protect the heart and brain. Seniors can enjoy their tuna salad with whole grain crackers.
Dried Fruit and Nuts
A handful of mixed nuts will level out blood sugar levels by providing a protein boost. They are also full of omega-3 fatty acids. Try adding dried cherries or cranberries for extra antioxidants.
Seeds like pumpkin and sunflower are also excellent additions to this snack mix. They have similar nutritional macros as nuts but without the allergy-causing components.
Don’t forget the figs and dates. Common to the Mediterranean region, figs are high in the essential minerals like magnesium, calcium, copper, and potassium. They contain several vitamins too, like C, K, and B6.
Sun-dried Tomatoes in Olive Oil
Sun-dried tomatoes are nutritious and bursting flavor, and they add brightness to any cheese spread. They are high in vitamins A and C, and lycopene. They are also high in iron, and calcium. Because they often are packed in olive oil, they have an extra health boost. Olive oil contains vitamins E, K and lots of healthy fatty acids.
For a healthy Mediterranean snack, smear a thin layer of fresh goat cheese on whole grain crackers and top it with the sun-dried tomatoes and a single fresh basil leaf. In fact, many Mediterranean snacks are healthier than those from other regions; especially Northern Europe and North America. They are low fat and often contain important vitamins and minerals too.
Yogurt with Honey
Yogurt is a terrific protein-rich snack. Plus it has lots of beneficial probiotics which should be essential to a seniors diet, as it boosts immunity and protects the digestive system. Top it off with a drizzle of healthy raw honey for an authentic Greek experience that won’t spike your blood sugar. Check this post to learn more about the probiotic foods for improved gut health.
The Mediterranean diet is excellent for seniors who need to keep blood sugar levels steady. It also supplies through food the healthiest and most beneficial nutrients.