by Page Love, MS, RD, CSSD, LD
Back to to school tips:

Try to regulate yourself with a high energy breakfast. Even if you
have been sleeping late this summer, get yourself back on track with
a good fiber and protein source.

Take snacks for your school day and/or keep them in your dorm
room for later in the day. Make sure to consider fresh fruit, grains,
and dairies, often these run low in the student’s diet.

Take water bottles of water, flavored water or juices with you to help
yourself stay hydrated. Having it with you will remind you to drink.
Stick it in your backpack or book bag and remember to drink as you
walk across campus in the heat.

If you’re a regular exerciser or athlete, make sure to have a good afterschool/pre-practice or
training snack to fuel up for your training esp. sources like high carb energy bars or salted
pretzels with a bottle of hydrating fluids.

If you struggle with overeating while studying, consider keeping individually portioned snack foods
and desserts in your room. It’s O.K. to snack before you go to bed. Dairy is often a soothing
relaxing food that helps you to sleep!

Breakfast Ideas
Fresh fruit (bananas and apples are particularly
good, because they do not need to be
refrigerated)
Yogurt
Cereal
Low-fat or fat-free milk
Instant Grits or Oatmeal
Whole wheat bread, English muffins, or bagels
Peanut butter
Cereal bars
Granola bars
Bottled smoothies
Chex Morning Mix
Carnation Instant
Breakfast (It’s better than no breakfast at all!)

Snack Ideas
String cheese
Cottage cheese
Tuna or chicken salad kits
Whole wheat crackers
Campbell’s Soup at Hand
Popcorn
Fresh fruit
Energy bars
Baby Carrots
Trail mix (with nuts and dried fruit)
Dried fruit (including fruit leathers)
V8 vegetable or fruit juices
Nuts
Pretzels
Graham crackers
Vanilla wafers
Fig Newtons
Pudding cups
Jell-O cups
Beverage Ideas
Fresca
Bottled water
Juice
Fruit 2O
Flavored seltzer water
Hot Chocolate made with low-fat milk