6 Fruit- and Veggie-Packed Snacks for Seniors
Seniors in Kerala benefit from snacks that are light, fibre-rich, and easy to chew. Using local fruits and vegetables like banana, papaya, cucumber, and drumstick leaves, here are six Kerala-friendly snack ideas designed to keep energy steady and digestion healthy.
Safety first: Steam or mash fruits and veggies if chewing is difficult. For diabetes, combine fruit with protein (curd, paneer, nuts) to prevent sugar spikes.
1) Nendran banana slices with groundnut
Nendran banana is soft and rich in fibre. Pair thin slices with powdered groundnut chikki or roasted peanuts.
- Softer option: Steam ripe banana slices.
- Swap: Dates or jaggery syrup for sweetness.
2) Steamed carrot & cucumber with coconut chutney
Lightly steamed carrots and cucumbers paired with a mild coconut chutney (less salt and chilli) make a refreshing local snack.
3) Cucumber rounds with paneer
Fresh cucumber slices topped with a cube of paneer or low-salt cheese add hydration and protein. Sprinkle with pepper or curry leaf chutney powder.
4) Papaya cubes with curd
Papaya supports digestion and is gentle on the stomach. Combine with a spoon of plain curd for probiotics and added calcium.
5) Banana-oats laddus
Mix mashed banana, roasted oats, and grated coconut. Roll into laddus and chill — a soft, naturally sweet option.
- Flavour twist: Add cardamom or dry ginger for a Kerala touch.
6) Drumstick leaf patties
Drumstick leaves (moringa) are iron-rich. Lightly steamed patties made with dal and oats offer nutrition without deep frying.
Prep-ahead plan
- Cut and refrigerate papaya, cucumber, and carrots in dabbas.
- Roast oats once a week for laddus.
- Prepare coconut chutney in small portions.
Portions & blood sugar
For seniors with diabetes, keep snacks to 100–200 calories. Pair fruits with curd or nuts to slow sugar release.
Chewing, swallowing & safety
Steam vegetables until soft, mash fruits, and avoid very hard snacks like murukku daily. Drink water or warm jeera water along with snacks.
Try this week: Choose two snacks from this list and rotate them — consistency helps build healthy habits.
Also try
← Back to LibraryDisclaimer: This article is for general awareness and not a substitute for medical advice. Seniors with health conditions should check with their doctor or dietitian before making changes.