My Food

Eating on the Run

Students are extremely busy with classes and other activities such as work and social obligations. No wonder they often are rushed to eat or feel challenged when it comes to practicing smart eating habits. Eating should be fun, and as hassle free as possible, but grabbing the first thing in sight usually spells trouble for the body.

Students should choose foods that taste good and provide fuel for performance. In addition to three balanced meals it is important to snack between meals to keep energy levels high for both academic and athletic performance. Smart snacking is not difficult if students stock up on easy to carry foods, and get in the habit of grabbing these foods to supplement mealtime choices.

Foods to Carry for Snacking or as Quick Mini-Meals
Low fat string cheese and 1 serving of triscuits (7 crackers)
Individual applesauce, or box of raisins, or fat free pudding, or individual oatmeal, or a Fruit to Go (diced peaches, pineapple, mandarin oranges in individual servings)
Individual box of cereal (especially whole grain, e.g. Cheerios)
Low fat granola bar or power bar
4 Apple wedges with 2 T. peanut butter
Light Hot Cocoa with 2 graham crackers
2 Fig Newton's or oatmeal raisin cookies with 8 oz. skim milk
8 oz. yogurt (can be frozen overnight)
Individual juice box (also can be frozen)
20 frozen grapes (especially delicious when the weather gets hot)
1/2 whole-wheat bagel with 1.T. peanut butter
6 oz. V-8, tomato juice, or Splash
1/2 c. berries with 1/2 c. low fat cottage cheese
1. T. peanut butter and 1/2 banana on one slice whole wheat bread
4 dried apricots and 1 oz. almonds
2 T. dried roasted soybeans & 1 small bag of soy crisps
1 mini bag light popcorn
10 baked corn chips with salsa
1 grande made with fat-free milk (16 oz.)
14 walnuts or walnut halves
18 frosted mini-wheats
1 low-fat frozen fudge bar
1 3/8 oz. chocolate-covered peanuts
1 medium pear with 1 oz. Brie

Homemade Snack :: Granola
Mix 2 whole grain cereals together, add raisins and/or craisins, and add a small amount of seeds or nuts. Divide into 3/4 c. portions and store in air tight baggies. Stir into yogurt for a nearly complete meal!

Stay Hydrated the Smart Way
A 32 oz. Coke is close to 400 calories and provides no nutrition. Students need to stay hydrated and should drink water as often as possible. It quenches thirst better, doesn't have caffeine (which is dehydrating), and is calorie free. If water doesn't satisfy, choose skim milk, Gatorade, fruit or vegetable juices, or herbal teas instead of soda.

Dying for Chocolate
When your sweet tooth calls students can choose items such as fat free pudding, a fudgsicle, frozen yogurt, a frozen yogurt shake or smoothie, or a few Hershey kisses or snack size candy bars. Small amounts of chocolate or desserts won't cause problems with health or weight management. All foods can fit in a healthy diet. Moderation is the key.