Back to school is upon us and that means it’s time to get back into the routine of classes, homework, and snack time. Snacks can be a simple way to add more fruits, vegetables, whole grains, healthy fats, and lean proteins throughout the day. Here are some tips for making healthy eating quick and easy.

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
• Cucumber slices
• 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
• 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
• Whole grain crackers
• Popcorn
• Baked tortilla chips
• Nuts or nut butter
• Unsweetened yogurt
• Cheese cubes or slices
• Cottage cheese
• Hummus
• Roasted chickpeas

If you need additional help with meal planning, shopping on a budget, or have general nutrition questions, call 480-882-4545 to schedule an appointment with your registered dietitian.