Healthy Backpack Snacks

You’re late…you grab your backpack, run out the door, into the car and you’re off to school. About half way through your first class you stomach grumbles, your eyes droop and the instructor sounds like an adult in a Charlie Brown cartoon. Wake up! You need some fuel!

Good nutrition and healthy habits are keys to your success in college. It is a commitment that you have to make if you want your brain and your body to operate on all cylinders. It doesn’t have to be complicated and can easily fit in your backpack.

Coming to school on an empty stomach is just asking for a mental melt down. According to Sports Medicine Associates, those who skip breakfast “suffer needless fatigue. They also concentrate and study less efficiently.” Low sugar and low fat are your best option for refueling your bodies.

With so much conflicting information on all types of diets, it can be difficult to sort out what’s healthy and what’s not. Mayo Clinic states on their website, “Every day your body requires a certain amount of energy from carbohydrates, protein and fats to function properly. Eating well doesn’t have to be complicated…Snacks rich in complex carbohydrates and fiber will give you immediate energy that as some saying power. A small amount of low fat proteins adds more substantial energy.”

Sports Medicine Associates and the Mayo Clinic offer some examples of healthy snacks as:

• Protein and Healthy fat: Peanuts, almonds, shelled sunflower seeds, cashews, soy nuts, low-fat cheese sticks, yogurt, and energy bars.
• Complex Carbohydrates: Dried fruits (low in sugar), Cheerios, small shredded wheat, grapes, rice cakes, pretzels, whole grain baked crackers.
• Other good low calorie options include pretzels, hot air popcorn, graham crackers, and canned juice such as V-8.
• For an optimal snack solution, mix proteins with carbohydrates for a good nutritional balance. For example, a half of peanut butter sandwich on whole grain breads.

Successful snacking starts with preparation. Shop with healthy snacks in mind and then use zip lock baggies to divide up your treats into “backpack” portions. Experiment with which snacks best work for you and your dietary needs. The important thing is to give your body something healthy to work with. Almonds, cereal, and raisons can be mixed together for a personalized snack mix. Make up enough bags so that you can easily grab one as you race out the door.

Finally, don’t forget to carry a water bottle with you. Many times when you feel fatigue, have headaches, or have difficulty concentrating, you just need more water. “70% of your body is water. It transports nutrients throughout your body, “ informs Cheryl Boron, Fitness Instructor for PVCC. “Even though you hear 8 glasses of water per day, it is more like 10 in the desert regions and 12 if you are active.” Soda pop, coffee and alcohol are not substitutes for water. In fact they work against your hydration efforts. “For every cup of coffee or pop you need 2 cups of water to minimize the dehydrating effects,” Boron continues.

For more information on healthy snacking, visit your college Fitness Center.
PVCC Fitness Center

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Your Body

The only reason I would take up jogging is so that I could hear heavy breathing again.