The right snack at the right time can do a lot for a senior's energy, weight and overall well-being. Sharon D., regional director of nutrition services at The Goodman Group, and Nick C., regional director of culinary operations, think about between-meal nutrition as carefully as they think about any meal on the menu.

Why Snacking Matters More as You Age

Appetite shifts with age. Hormones that signal hunger can become less active over time, while those that signal fullness become more active. Slower digestion, changes in taste and smell and certain medications can all play a role in how much seniors want to eat at a given meal.

That is where snacking comes in. According to the National Institute on Aging, seniors often need fewer calories overall but more of certain nutrients, including protein, calcium, fiber and vitamin D. Nutrient-dense snacks can help fill those gaps between meals without adding empty calories.

For residents in memory care, consistent snacking carries even more weight. "Those seniors may not remember if they have already eaten," explains Sharon. "So it is really important that we always have some type of snack available for them. And the more we can continuously feed them with powerful snacks, the better." High-protein options work well, helping support weight and energy as residents' needs change over time.

What Makes a Snack "Smart"

Not all snacks are created equal. A smart snack offers real nutritional value and keeps energy steady. An empty-calorie option may taste fine but does little to support the body.

Sharon puts it: "We would rather do fresh than processed." At communities managed by The Goodman Group, the goal is to prioritize real food that nourishes, think fresh fruit, raw vegetables with peanut butter or hummus, a handful of nuts or a small serving of Greek yogurt. 

Nick and Sharon work together to keep whole-food options fresh and varied across communities, using technology to build snack programs around each resident's individual preferences and needs.

What to Reach for and Why

Here are a few smart choices organized by what you want to support:

For a protein boost: Peanut butter on banana slices, hard-boiled eggs, cottage cheese with fruit or a small portion of cheese and whole grain crackers. "Peanut butter and bananas give you potassium and protein together," Sharon says. "That is a solid combination." 

For hydration: Water-rich foods like cucumber slices, watermelon, grapes and oranges count toward daily fluid intake. Sharon and Nick are also expanding hydration options across their communities, exploring flavor-enhanced water stations as a lower-sugar alternative to juice or soda. "Hydration is extremely important," Sharon says. "People think it just has to be water, but there are so many different types of liquids."

For brain health: Berries, walnuts and dark leafy greens are among the foods associated with cognitive support. A small bowl of mixed berries or a handful of walnuts makes a quick, easy option that fits into an afternoon routine without much effort.

For bone support: Dairy-based snacks like yogurt and string cheese offer calcium and vitamin D. Fortified options, such as certain cereals or dairy alternatives, can also play a big role in daily bone-health goals.

Eating Well Easier

For seniors managing arthritis or changes in dexterity, a few adjustments make snacking easier. Pre-cut fruits and vegetables remove the need for chopping. Soft options like bananas, smoothies and yogurt need little handling. Keeping snacks in visible, easy-to-reach spots is another practical step.

Variety matters too. "If you are only offering the same snack every day, people are not going to want it," Sharon says. "Variety is really the key to keeping residents interested and engaged with eating."

How communities managed by the Goodman Group Approach Between-Meal Nutrition

At communities managed by The Goodman Group, snack programs are built around the rhythms of residents' days, with a focus on the windows between lunch and dinner and after the evening meal. Hydration stations are placed in visible, accessible areas so residents can help themselves or be assisted easily by team members. Fresh fruit, vegetables and other whole-food options are prioritized over pre-packaged snacks.

For residents with specific dietary needs, culinary teams give food preference consultations, working with the resident or their family to get it right. That personalized approach to dining extends to snacking as well. Regional menus also allow communities to incorporate local favorites, from seasonal produce to regional specialties, so snacking feels connected to where residents actually live.

If you are looking to add more nutrition between meals or a family member wanting to know how a community supports overall health, smart snacking is a great place to start.