9 Healthy Snacks Under 200 Calories for Seniors in Kerala

For seniors in Kerala, snacks should be light, nourishing, and portion-controlled. Keeping them under 200 calories helps maintain blood sugar, avoid indigestion, and keep energy steady through the day.

1) 2 small idlis with sambar

Soft, easy to digest, and rich in lentil protein. Keep sambar light with more vegetables and less oil. (~160 cal)

2) Ripe papaya cubes (1 cup)

Excellent for digestion and rich in vitamin A. Add a spoon of curd for probiotics. (~80 cal)

3) Boiled nendran banana (½ piece)

Steamed or boiled, filling and gentle on the stomach. Sprinkle with grated coconut. (~150 cal)

4) Roasted gram (pottukadala) with jaggery piece

High in protein and fibre, a traditional option that avoids oil. (~120 cal)

5) Tender coconut water with malai

Hydrating and soft on digestion. Malai (tender coconut flesh) gives healthy fat. (~90 cal)

6) Vegetable upma (½ cup)

Rava with carrots, beans, curry leaves — balanced and filling in small portions. (~180 cal)

7) Steamed jackfruit bulbs (3–4 pcs)

Rich in fibre and antioxidants, lightly steamed for easier chewing. (~160 cal)

8) Buttermilk with 2 wheat crackers

Refreshing and hydrating. Crackers add crunch without heaviness. (~140 cal)

9) Apple slices with peanut butter

Sweet, crunchy, and protein-rich. A great balance for steady energy. (~150 cal)

Portions & diabetes safety

Keep snacks between 100–200 calories. For diabetes, always combine fruit with protein (curd, nuts, paneer) to reduce sugar spikes.

Chewing & swallowing tips

Steam or mash harder fruits and veggies. Sit upright, eat slowly, and sip water or warm jeera water along with snacks.

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Disclaimer: This content is for general information only and not a substitute for medical advice. Seniors with health conditions should consult a doctor or dietitian before making dietary changes.