Back to School Nutrition
Janet Foster has been a Registered Dietitian for 23 years. She is a graduate from the University of Nevada Reno with a Bachelor’s degree in Nutrition and Dietetics. Married to William Foster, they are proud parents of Abby Foster and Nick Foster.
It’s that time of year for back to school and back to practice. The benefits of eating adequately and healthy are essential not only for physical health and energy, but also for mental health and concentration. Whether you are a parent of an elementary school age child or a college student, meal planning for a long day of school or practice can be an overwhelming process. From breakfast to the post practice recovery snack, it’s a lot of planning and packing. Here are some tips for students to keep fueled up for a long day.
It all starts with breakfast. Making the time to get a head start on a busy day begins with the first and most important meal of the day. Whole grain options are a great way to get your energy going. Try quick oatmeal, add protein powder to complete the meal, or even raisins for that burst of energy. If you planned on taking the time to have breakfast, try a scrambled egg with fruit for a great protein/carbohydrate combination to maximize your energy.
For those on the run, try a frozen breakfast burrito. There are many healthy varieties with uncured bacon or sausage to add extra satiety without the unnecessary sodium or nitrates. Breakfast bars or protein bars are a good on the run option. Smoothies can also be great when running out the door. See below for a quick an easy smoothie recipe: 1 cup berries 1 small banana ½ c. vanilla yogurt ¼ c. orange juice Add a little protein powder for energy duration and off you go.
If you are packing for a full day of school and practice afterwards, lunch packing is essential. It’s tempting to head over to fast food or to the vending machine, however, a little planning and time can provide a sack of healthier foods. Good old fashion peanut butter and jelly is great. Not only is it stable at room temperature and doesn’t require an ice pack or refrigeration, but it’s also the perfect protein/carbohydrate combination. Try it on whole wheat bread for extra fiber. Don’t forget to add fruit and raw vegetables to your day for additional fiber and the vitamins and minerals to keep your immune system strong during this back-to-school time.
Snack packing is also important for a long day. Try trail mix with nuts and dried fruit, or beef jerky. All requires no refrigeration and can be a quick, easy snack. Avoid chips and candy, as they offer very little nutritional benefit and don’t provide significant duration in energy. Remember the more fiber, the more long lasting the energy, so choosing whole grains and fruits are essential. Also, the key to long lasting energy and fullness is to combine a protein and carbohydrate with every meal and snack.
Finally, recovery fuel. That final snack after a tough practice is so important. Bananas are a great choice, as they provide good energy store repletion, as well as potassium to help avoid cramping. Protein containing foods such as nuts, dairy and meat are a great muscle recovery snack.
Good nutrition for training is so essential for an effective workout and staying healthy during a long season. Constant energy consumption is important for an Athlete who has increased energy needs. Eating healthy is most important during times of training than any other time for an Athlete. Adequate nutrition boosts performance and prevents injury, as well as speeding up your metabolism. It takes planning and preparation to keep an Athlete fueled during a long day of school with practice afterwards. Whether you have time to sit down or if you are eating on the run, make good nutrition a priority. –Janet Foster, RD, LD