20 Nutritious and Delicious Snack Ideas for Women Over 50

20 Nutritious and Delicious Snack Ideas for Women Over 50

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20 Nutritious and Delicious Snack Ideas for Women Over 50

Eating healthy snacks every day is a simple but effective way to improve your health as a whole. 

Snacking on foods that are high in nutrients can give your body the vitamins and minerals it needs. It can also help you control your weight, give you more energy, and improve many other parts of your health.

Snacking can benefit women over 50, who may have different nutritional needs. Due to hormonal changes and aging, women in this age group may need more nutrients for bone, heart, brain, and menopause health. 

Here are some of my favorite nutritious and delicious snack ideas for women over 50.

Snack Ideas for Boosting Energy Levels

Snack Ideas for Boosting Energy Levels

Snacks that contain a mix of complex carbohydrates, healthy fats, and protein are the best way to get more energy. 

This trio helps keep your energy up and keeps your blood sugar from rising too quickly. Here are some tasty snack ideas that will give you more energy:

1. Trail Mix

You can make your own trail mix by putting together unsalted nuts, dried fruits, and dark chocolate chips to add a little sweetness.

2. Homemade Energy Bars

Use oats, nut butter, honey, and different kinds of seeds to make your own energy bars. These bars are full of healthy ingredients and can be customised to suit your tastes. 

3. Apple Slices with Nut Butter

Slice up a crisp apple and pair it with your favorite nut butter for a satisfying and energizing snack.

You can eat these snacks all day because they taste good and give you a good mix of nutrients.

Snack Ideas to Help You Keep a Healthy Weight

Snack Ideas to Help You Keep a Healthy Weight

As we age, staying at a healthy weight becomes more important to lower our risk of many health problems. 

Choosing snacks that are low in calories but high in nutrients can help you achieve this goal. Here are some snack ideas for maintaining a healthy weight:

4. Greek Yogurt with Berries

Enjoy a serving of Greek yogurt topped with fresh berries for a protein-packed and low-calorie snack.

5. Vegetable Sticks with Hummus

Slice up a variety of colorful vegetables, such as carrots, bell peppers, and cucumbers, and dip them into a delicious homemade hummus.

6. Hard-Boiled Eggs

Prepare a batch of hard-boiled eggs and keep them in the fridge for a quick and convenient snack. Eggs are a great source of protein and healthy fats.

These snacks not only fill you up, but they also keep you from mindlessly snacking on unhealthy foods.

Snack Ideas to Keep Your Bones Healthy

Snack Ideas to Keep Your Bones Healthy

Keeping bones strong and healthy is very important for women as they get older to avoid osteoporosis and breaks. 

Foods that are high in calcium and vitamin D can help keep bones healthy. Here are some snack ideas to promote strong bones:

7. Fortified Almond Milk

Enjoy a refreshing glass of fortified almond milk, which is often fortified with calcium and vitamin D. You can also use it as a base for smoothies or overnight oats.

8. Chia Seed Pudding

Chia seed pudding is a tasty way to satisfy your sweet tooth and get bone-nourishing nutrients.  The chia seeds contain calcium, magnesium, and phosphorus, which strengthen bones. They also contain omega-3 fatty acids, which reduce inflammation and strengthen bones. 

9. Sardines

Sardines are an excellent source of both calcium and vitamin D. Enjoy them on whole grain crackers or add them to a salad for a bone-boosting snack.

10. Tofu with Broccoli

Tofu is a plant-based source of calcium, and when paired with broccoli, which is rich in vitamin K, it makes for a nutritious snack that supports bone health.

Your bones will stay strong and healthy as you age if you eat these snacks.

Snack Ideas for a Healthy Heart

Snack Ideas for a Healthy Heart

Staying heart healthy is important at any age, but as we age, it becomes even more important. 

Choosing snacks that are heart-healthy can help reduce the risk of cardiovascular diseases. Here are some snack ideas to promote heart health:

11. Mixed Berries

Berries are rich in antioxidants and fiber, which are beneficial for heart health. Enjoy a bowl of mixed berries as a refreshing and nutritious snack.

12. Avocado Toast

Spread mashed avocado on whole grain toast and top it with a sprinkle of sea salt and a drizzle of olive oil. Avocado is a good source of heart-healthy fats.

13. Dark Chocolate

Indulge in a small piece of dark chocolate, which contains flavonoids that can help lower blood pressure and improve heart health.

These snacks not only taste great but also contribute to a healthier heart.

READ ALSO: 10 Surprising Foods That Will Boost Your Mood Over 50

Snack Ideas to Help Your Brain Work Better

Snack Ideas to Help Your Brain Work Better

It is more important than ever to keep our minds sharp as we get older. 

Certain nutrients and antioxidants can help support brain health and improve memory and concentration. 

Here are some snack ideas to boost brain function:

14. Walnuts

Walnuts are rich in omega-3 fatty acids, which are essential for brain health. Enjoy a handful of walnuts as a snack or sprinkle them over a salad for added crunch.

15. Blueberry Yogurt Parfait

Layer Greek yogurt, fresh blueberries, and a sprinkle of granola to create a delicious and brain-boosting snack.

16. Turmeric Roasted Chickpeas

Roast chickpeas with a sprinkle of turmeric for a savory snack that contains antioxidants and anti-inflammatory properties.

Eating these snacks can help keep your brain healthy and cognitively sharp.

Ideas for Snacks to Help with Menopause Symptoms

Ideas for Snacks to Help with Menopause Symptoms

It can be hard to deal with the symptoms of menopause, but some snacks can help ease some of the pain. 

It can make a difference to eat foods that are high in phytoestrogens and nutrients that help keep hormones in balance. 

Here are some snack ideas for managing menopause symptoms:

17. Flaxseed Crackers

Flaxseeds contain lignans, which act as phytoestrogens. Enjoy flaxseed crackers as a crunchy snack that supports hormonal balance.

18. Edamame

Edamame beans are a good source of plant-based protein and contain isoflavones, which can help manage menopause symptoms.

19. Chamomile Tea with a Dash of Honey

Sip on a soothing cup of chamomile tea with a dash of honey to promote relaxation and alleviate menopause-related anxiety.

20. Kale Chips

Kale is full of phytoestrogens, vitamins, and minerals that can help keep hormones in balance and ease the symptoms of menopause. Baking kale into crispy chips makes a low-calorie, high-fiber snack that is great for managing menopause weight gain.

These snacks can contribute to managing menopause symptoms and promoting overall well-being.

READ ALSO: 25 Essential Superfoods Women Over 50 Can Eat Daily for Longevity

Nutritional Needs for Women Over 50

Even though your body needs fewer calories as you get older, it still needs the same amount or even more of the nutrients it needs. Calcium, vitamin D, omega-3 fatty acids, fiber, antioxidants, and protein are some of the most important nutrients to pay attention to.

Getting enough calcium and vitamin D is important for keeping bones healthy and avoiding osteoporosis. Fish oil and omega-3 fatty acids are good for your heart and brain. 

Fiber aids digestion and helps manage weight. Antioxidants help keep cells healthy and stop damage to cells. Lastly, protein is important for keeping muscles healthy and fixing ripped ones.

You can make sure your body gets the fuel it needs to stay healthy and strong by eating snacks that are high in these nutrients.

Closing Thoughts

You can get more energy, keep your weight in a healthy range, support bone and heart health, improve brain function, and deal with menopause symptoms by choosing snacks that are high in essential nutrients. 

Be sure to talk to your doctor or a registered dietitian about these snacks to make sure they fit your dietary needs. 

Stay healthy, stay happy, and enjoy the journey!

♡ Love ♡,


About me

Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of small business leadership and expertise to her legacy. Not only has she excelled personally, but she has also become a mentor, generously sharing her wealth of experience with emerging entrepreneurs. After retiring at 50 in 2016, Schellea’s commitment to continuous growth led her to pursue additional qualifications. A qualified fitness instructor, she is presently continuing her master trainer program, specializing in exercise for older adults. Through Fabulous50s, Schellea remains devoted to her vision of empowering and inspiring women to embrace and celebrate their current stage of life. Her additional qualifications include: Neuro Athletics Coaching Certificate (NACC) from Neuro Athletics, Meditation Teacher Training from Yoga Coach, Fashion Styling from the Australian Style Institute, and Advanced Personal Colour Analysis from AOPI.
Above all, Schellea’s mission is simple yet profound: to support women in embracing the aging process with confidence and grace.

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