Healthy Snacking: Smart Choices to Keep You Fueled Between Meals for Women 40 and Beyond

​As women age, our nutritional needs evolve, and maintaining energy levels throughout the day becomes increasingly important. Some of you may not feel the need to snack, but if done right, it can be a powerful tool to keep you fueled, satisfied, and on track with your health goals. 
Here are some smart snacking choices for women aged 40 and above, focusing on nutrient-rich options that support overall well-being.

​Understanding Nutritional Needs After 40

At 40 and beyond, women experience hormonal changes that can affect our metabolism, bone density, and muscle mass. Because of these factors, prioritizing snacks that are rich in protein, fiber, healthy fats, and essential vitamins and minerals can help manage these changes effectively. Here are some key nutrients to focus on:

Calcium and Vitamin D: Essential for bone health.
Protein: Supports muscle maintenance and repair.
Fiber: Aids in digestion and helps maintain a healthy weight.
Antioxidants: Combat oxidative stress and support skin health.

​Smart Snacking Choices

Greek Yogurt with Berries

Why It’s Great: Greek yogurt is high in protein and calcium, while berries are packed with antioxidants and fiber. This combination supports bone health, muscle maintenance, and overall vitality.
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How to Enjoy: Top a cup of unsweetened plain Greek yogurt with a handful of mixed berries and a drizzle of honey for a sweet and satisfying snack.

Nuts & Seeds

Why It’s Great: Nuts and seeds provide healthy fats, protein, and fiber. They are also rich in magnesium and other essential minerals that support heart health and energy production.
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How to Enjoy: A small handful of almonds, walnuts, or chia seeds can be eaten alone or added to salads, smoothies, or yogurt.

Veggie Sticks with Hummus​

Why It’s Great: Vegetables like carrots, bell peppers, and cucumbers are low in calories but high in vitamins and fiber. Hummus, made from chickpeas, adds a dose of protein and healthy fats.

How to Enjoy: Slice your favorite veggies and dip them in a serving of hummus for a crunchy and creamy snack.

If you want to try making your own with a creative twist, try this red lentil hummus recipe.

Apple Slices with Almond Butter

Why It’s Great: Apples are high in fiber and vitamin C, while almond butter provides healthy fats and protein. This pairing keeps blood sugar levels stable and curbs hunger.

How to Enjoy: Slice an apple and spread a tablespoon of almond butter on each slice for a delicious and balanced snack.

Dark Chocolate and Berries

​Why It’s Great: Dark chocolate contains antioxidants and has been shown to improve heart health. Pairing it with berries enhances the antioxidant intake and adds natural sweetness.

How to Enjoy: Enjoy a small piece of dark chocolate (70% cocoa or higher) with a handful of mixed berries for a treat that feels indulgent but is good for you. I personally like dark chocolate dipped strawberries, which not only taste great but also looks good! 

Hard-Boiled Eggs

Why It’s Great: Eggs are a fantastic source of high-quality protein and essential vitamins like B12 and D. They are also easy to prepare and portable.

How to Enjoy: Keep a few hard-boiled eggs in the fridge for a quick and easy snack that provides sustained energy. If you tire of eating them as a snack, throw them into a salad for an extra protein option.

Smoothie with Greens and Protein

Why It’s Great: A well-balanced smoothie can pack a nutritional punch with greens, fruits, and a protein source like Greek yogurt, protein powder, or nut butter.

How to Enjoy: Blend a handful of spinach, a frozen banana, a scoop of protein powder, and some almond milk for a refreshing and nutrient-dense snack.  This is one of my favorite options to have on most days. If you are looking for a vegan option that I personally use and recommend is Naked Shake Pea Protein that comes in a variety of flavors and packs a healthy 20 grams per serving! 

Tips for Successful Snacking

Plan Ahead: Keep healthy snacks readily available at home and work to avoid reaching for less nutritious options.

Portion Control: Be mindful of portion sizes to avoid overeating. Pre-portioning snacks can help manage intake.

Stay Hydrated: Sometimes, thirst is mistaken for hunger. Drink plenty of water throughout the day to stay hydrated and support overall health.

Incorporating these smart snacking choices into your daily routine can help you stay energized, manage your weight, and support your overall health as you navigate life beyond 40. Remember, the key to healthy snacking is balance and moderation, ensuring you nourish your body with the right nutrients to thrive.