As we’re all staying indoors, we might be snacking a little more than usual. Of course, we don’t want to over indulge, but if you learn how to snack the right way, eating more of the right foods can help you build stronger bones, healthier organs, and more beautiful skin!
As we get older, we need more of certain nutrients, and if you’re not getting them from all your meals, you can add them in with snacks. Below, check out some of our favorite anti-aging snack foods that will help you look and feel your best.
The weather is still a little chilly, so why not indulge in a cup of warm bone broth during the day?
Bone broth is an anti-aging superfood because it’s loaded with collagen, a protein that’s needed for healthy muscles, joints, skin, and hair. Consuming bone broth is a good way to add collagen to your diet without adding a ton of calories. Bone broth is generally low in calories and can be eaten as a soup base or consumed warm on its own in a mug.
Eating as little as a handful of almonds can help boost your health in so many ways. Almonds are packed with protein and fatty acids that stave off hunger, and they also have a hefty amount of wrinkle-fighting nutrients like vitamin E.
You can eat plain almonds on their own, or enjoy the same benefits from almond butter with veggie sticks!
Hummus with Veggies
Getting more veggies in your diet is a great way to increase your nutrient intake as you get older. Eating your veggies is important for your brain, eyes, skin, and more. Snackable veggies like cucumber and celery are made largely of water, which helps you stay hydrated — a major key to beautiful skin. Not only that, but they also contain plant polyphenols which help to prevent brain conditions, cancer, high cholesterol, and more!
Enjoy sliced cucumber, cut celery sticks, or baby carrots with fiber-rich hummus for a gut-boosting, anti-aging snack!
Did you know that eating berries was associated with better brain and heart health? That’s right. Recent research has shown that berries, especially blueberries, can help you combat age-related conditions like Alzheimer’s and heart disease. Antioxidants in blueberries also help to fight free radical damage to the skin that can cause wrinkles!
Eat blueberries on their own, or add a half cup to smoothies or yogurt!
Full-fat Greek yogurt is a great anti-aging snack because it contains about twice the amount of protein as regular yogurt as well as vitamin C and D — nutrients essential for brain health and strong bones, especially after menopause.
Enjoy plain greek yogurt as a snack with a teaspoon of honey.
Hard Boiled Eggs
Hard-boiled eggs are a great snack option because you can make them ahead of time for a quick, grab-when-you’re-ready bite. Eggs contain protein and choline, a nutrient that’s needed for liver function, healthy brain development, muscle movement, nervous system function, and metabolism.
Boil a batch of eggs at the beginning of the week, and eat one a day as a snack with a little salt and pepper!
Grapes are not only delicious and easy to eat, they’re also a great anti-aging food packed with resveratrol, a powerful age-fighting plant compound (also found in red wine!). Resveratrol has also shown to lower cholesterol and reduce inflammation.
Enjoy a handful of grapes all on their own, or add some to a fruit salad!
Good news for chocolate lovers — good quality dark chocolate that’s more than 72 percent cacao is great for aging. Dark chocolate contains flavanols that help to fight wrinkles and boost skin elasticity. What’s more, antioxidants in dark chocolate prevent oxidative damage that can cause age-related health conditions.
Enjoy a piece of dark chocolate as dessert, or for a pick-me-up, enjoy a warming cacao milk using my recipe.
If you haven’t heard the buzz arrund chia pudding by now, this is a bandwagon you’re going to want to get on. Chia seeds are the most fiber-rich plant food out there, containing a whopping 10 grams of fiber per two-tablespoon serving. What’s so good about fiber? Fiber helps to boost your gut health, which has shown to be beneficial for digestive health, immune health, brain health, and more.
For some that are sure to satisfy your sweet tooth, check out some of our favorite chia pudding recipes!
Adding more protein to your diet as you get older is important. An aging body doesn’t process dietary protein as efficiently, so it’s said that we need more of it to maintain muscle mass and strength. One study even found that older adults who consume more protein are less likely to lose “functioning” — or their ability to dress themselves, get out of bed, walk up a flight of stairs, etc.
Adding a quality protein shake to your diet along with a plant-based milk like almond milk or oat milk can help you meet your requirements for dietary protein in a low-calorie, delicious treat. My favorite plant-based protein powder is this Garden of Life Plant Protein in Vanilla ($32.15, Amazon). I just mix a scoop with almond milk in a bottle, shake, and go!
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