5 Healthy Snack Ideas for Women Age 35+ with Macros

Here are five healthy snack ideas for women aged 35+ with British English, metric measurements, and macros:

1. Greek Yoghurt with Berries and Almonds 🍇🍯

• Why it’s great: Greek yoghurt is high in protein and probiotics, beneficial for gut health. Berries are full of antioxidants and fibre, while almonds offer healthy fats and vitamin E, which supports skin health.

• Ingredients:

  • 120g of Greek yoghurt (plain, low-fat)

  • 50g of mixed berries (blueberries, strawberries, raspberries)

  • 10g of chopped almonds

• Macros:

  • Calories: ~170 kcal

  • Protein: ~13g

  • Carbs: ~20g

  • Fats: ~8g

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2. Hummus and Veggie Sticks 🥕🥒

• Why it’s great: Hummus is a good source of protein and fibre. Veggie sticks like carrots, cucumber, and bell peppers are full of vitamins and minerals, providing a low-calorie, nutritious snack.

• Ingredients:

  • 3 tbsp of hummus (about 45g)

  • 1 medium carrot (about 70g), cut into sticks

  • 1/2 cucumber (about 100g), sliced

  • 1 bell pepper (about 150g), sliced

• Macros:

  • Calories: ~200 kcal

  • Protein: ~6g

  • Carbs: ~20g

  • Fats: ~12g

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3. Chia Pudding with Almond Butter 🥄🥥

• Why it’s great: Chia seeds are packed with omega-3 fatty acids and fibre, supporting heart health. Almond butter offers healthy fats and protein, keeping you satisfied for longer.

• Ingredients:

  • 2 tbsp of chia seeds (about 20g)

  • 120ml of unsweetened almond milk

  • 1 tbsp of almond butter (about 15g)

  • 1/2 tsp of vanilla extract (optional)

• Macros:

  • Calories: ~230 kcal

  • Protein: ~7g

  • Carbs: ~16g

  • Fats: ~17g

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4. Avocado on Whole-Grain Crackers 🥑🍞

• Why it’s great: Avocados are rich in healthy fats and potassium, supporting heart health. Whole-grain crackers provide fibre and complex carbs for steady energy.

• Ingredients:

  • 1/2 avocado (about 75g), mashed

  • 4-6 whole-grain crackers (about 30g)

  • A pinch of sea salt and pepper

• Macros:

  • Calories: ~300 kcal

  • Protein: ~6g

  • Carbs: ~20g

  • Fats: ~22g

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5. Cottage Cheese with Pineapple and Walnuts 🍍🥥

• Why it’s great: Cottage cheese is high in protein, supporting muscle health. Pineapple provides vitamin C and antioxidants, while walnuts offer omega-3 fatty acids for brain health.

• Ingredients:

  • 120g of low-fat cottage cheese

  • 60g of fresh pineapple, chopped

  • 15g of walnuts, chopped

• Macros:

  • Calories: ~230 kcal

  • Protein: ~17g

  • Carbs: ~14g

  • Fats: ~15g

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These snacks are well-balanced to provide energy, support healthy skin, and help manage hunger throughout the day, while offering key nutrients that benefit overall health.

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