> >

Sharpen your academic edge or just
get some advice with our tips and tools.


You’ve heard all about the benefits of eating healthy food and staying active: you'll feel better, stay healthier and live longer.  But how do you make healthy choices when your cafeteria vending machine features candy and soft drinks?

Start Strong

Your mom was right—breakfast really is the most important meal of the day.  If you start off hungry, you're more likely to scarf down unhealthy snacks to curb your hunger.  Try a few of these options for a jump start:
  • A cup of hot oatmeal in a portable container so you can grab it and go
  • A peach, orange or banana
  • Yogurt (this is a good choice if all your schedule allows is a stop at a fast-food restaurant)
  • Scrambled eggs (you can even make these ahead of time and reheat them in the morning)
Scope the Menu
Check out the lunch menu a day in advance.  This gives you time to prepare.
  • Many schools offer a salad bar as a healthy option to fried food or pastas
  • Buy lunch on days featuring grilled chicken or fish
  • Choose water or milk instead of carbonated drinks
  • Skip the sugary candy and opt for fresh fruit instead
Carry In
Packing your food gives you control. This goes for lunches and snacks.  Try some of these options, which are easy to make ahead of time:
  • Peanut butter on apple slices
  • Boiled egg (great source of protein)
  • Spinach salad: fresh spinach, mushrooms, bacon and shredded cheese
  • Carrots
  • Two pieces of dark chocolate
  • Sliced bell peppers
  • Yogurt and fresh strawberries
  • Cheese and crackers
  • Cereal bars or rice cakes
If you have access to a microwave:
  • Whole wheat tortilla, shredded cheese, grilled chicken chunks.  Add a bit of fresh basil for flavor and flair. Microwave for 30 seconds.
  • Chicken chili made with white beans and chicken (instead of tomato sauce and ground beef).  Throw some cheese on top before you heat it up
  • Popcorn
After-School Special
You are home, hungry and dinner is three hours away.  Try some of these options to give you a boost, but not ruin your dinner:
  • Plate of veggies (carrots, cauliflower, broccoli) with ranch dressing
  • Tuna melt: can of tuna (drained) on an English muffin, topped with cheese.  Heat in microwave for 30 seconds.
  • Baked tortilla chips with salsa

Back to Top | Back to Tips
> > > > >>>>