Back to School Health Tips – Snacking the Easy Way by Mina Goodman, RDN
Whether this year means heading back to school physically, via video from home, or both, getting back into the routine of classes can take some time to get adjusted to. Here are some tips for making healthy eating quick and easy. Snacks can be a simple way to add more fruits, vegetables, whole grains, healthy fats, and lean proteins throughout the day.
Vegetables can easily be eaten raw with or without a topping/dip (salad dressing, bean dips, nut butters, salsa, guacamole). You can choose to cut your own (cheaper) or buy pre-cut, based on your budget and schedule.
- Broccoli trees
- Baby carrots
- Celery sticks – add some nut butter and raisins for “ants on a log”
- Cucumber coins
- Jicama sticks
- Peppers – red, green or yellow
- Snap peas
- Snow peas
- String beans
- Grape or cherry tomatoes
- Zucchini slices
Fruits are a sweet treat without any added sugars. If you are choosing canned options, look for fruit that is labeled as in its own juice, if that is not available, try a fruit in light syrup instead of heavy syrup and rinse the fruit before eating.
- Apples
- Apricots
- Bananas
- Blackberries
- Blueberries
- Cantaloupe
- Cherries
- Grapefruit
- Grapes – red, green, or purple
- Honeydew melon
- Kiwifruit
- Mandarin Oranges
- Nectarines
- Oranges
- Peaches
- Pears
- Pineapple
- Plums
- Raspberries
- Strawberries
- Tangerines
Don’t forget whole grains, healthy fats, and lean proteins! After you check out the produce section for what is available, take a look at the inner aisles of the supermarket for these options:
- Applesauce (unsweetened)
- Canned fruit (in 100% juice or water)
- Dried fruit – try raisins, apricots, apples, cranberries, and fruit leathers with little or no added sugar
- Frozen fruit (check the label to be sure there is just fruit and no added sugar in the bag)
- Whole wheat English muffins, pita, or tortillas
- Breakfast cereals – choose whole grain, low-sugar options like Cheerios, Grape-Nuts, Raisin Bran or Mini-Wheats
- Whole grain crackers like Triscuits or Wheat Thins
- Popcorn
- Baked tortilla chips
- Nuts or nut butter
- Unsweetened yogurt
- Cheese cubes or slices
- Cottage cheese
- Hummus
- Roasted chickpeas
