3 Tips for Back-to-School Eating

Now that Labor Day has officially passed, most of us are getting back to into our fall routines, and some are returning to school for the year. And while having a more consistent routine during the school year can be helpful in some ways, it can also present some new challenges with eating. Earlier wake up times, different mealtimes, busy schedules, and the start of sports or extracurriculars can sometimes make eating more difficult. We’re sharing a few tips to help you start off the school year well nourished and ready to take it on!

1.     Eat breakfast

Groundbreaking, we know, but so important! It can be tempting to skip breakfast in favor of those 10 extra minutes of sleep in the morning, but making time for even a quick breakfast will benefit you more than those few extra minutes of sleep. In fact, research suggests that those who eat breakfast regularly are more likely to have better concentration, problem-solving skills, creativity, and school attendance than those who don’t. Not to mention breakfast can prevent those icky feelings of low blood sugar that may come on later in the morning during class (nausea, headaches, fatigue, growling stomach). Breakfast doesn’t need to take long or be complicated. Here are some super quick breakfast ideas:

• Overnight oats with fruit and nuts

• Muffins or scones

• Frozen breakfast burritos or breakfast sandwiches

• Toaster waffles topped with butter or nut butter

• Yogurt and granola

• Uncrustables or homemade pb&j

• Smoothies

• Bagels and cream cheese

2.     Have a plan for lunch

Will you buy lunch at school? It may be worth checking the school menu if it’s available to make sure there are foods that you like. Will you bring your own packed lunch from home? If so, will you pack it the night before or morning-of? Sometimes lunch periods are short and lunch lines are long, so you may be left with little time to actually eat. If that’s the case for you, we recommend bringing your own lunch to maximize eating time. Packing lunch the night before gives you one less thing to think about in the morning. If you’re in eating disorder recovery and need special accommodations to meet your meal plan at lunch, parents can speak with school admin and work with your dietitian to make that happen.

3.     Don’t forget the snacks

School days can be long! Snacks are meant to fill in the gaps between meals so that we stay energized and don’t get too hungry in between mealtimes. Snacks are important for everyone, but even more so if you have after school activities or sports practices. It’s usually a good idea to bring a snack or two with you during the school day that you can eat on a break, and plan to have an after-school snack too whether that’s at home or on the go. Make sure you’ve got at least a few snack options that you like in your fridge and pantry, including some from all 3 macronutrients- carbohydrates, protein, and fats. Here are some ideas to get you started:

• Trail mix

• Hummus with crackers or pretzels

• Fruit and string cheese

• Banana or apple and nut butter

• Chips and guacamole

• ½ turkey sandwich

• Granola bar and juice

• Mini quesadilla

• Cheese and crackers

Wishing you a fantastic start to the new school year!

If you or someone you know is struggling with eating, fueling for sports, or navigating food during this time of year, we would be glad to help. SD Nutrition Group is currently accepting new clients. Send us a message at our contact page here. We’d love to learn more about how we can help and connect you with one of our registered dietitians.