The start of a new school year is fast approaching and with summer and patio season also coming to a close it is a good time to reintroduce or develop some healthy habits. Eating balanced and nutritious meals throughout the day will help keep you energized, alert and ready to learn. Heather Barron, Registered Dietitian at St. Joe’s, shares some back to school nutrition tips to keep in mind as we make this transition.      

Start with a good breakfast:

Begin your day off right with a well-balanced breakfast. Choose whole grain breads and cereals, low fat milk, fresh fruit and healthy proteins, such as eggs, peanut butter, Greek yogurt or Icelandic skyr.

Limiting liquid calories:

Many beverages offered at your local coffee shop are high in added sugars which are one of the leading sources of empty calories in the diet of both children and adults. Eating too much sugar is associated with obesity and an increased risk of heart disease. These drinks often leave us feeling tired as well. So skip your morning chocolate chip Frappuccino and opt for a green tea for your morning caffeine fix.

Caffeine:

In individuals who are predisposed to anxiety disorders, caffeine can cause a racing heart and sweaty palms and lead to a panic attack. Research has shown that some sensitive individuals can experience headaches, insomnia, irritability and nervousness. Be sure to monitor your caffeine intake to recommended levels.

Snacks:

Choosing nutritious snacks can help manage hunger and prevent overeating at meals. Snacks should include carbohydrates to give energy to your muscles and your brain, along with protein and some fat to slow digestion and keep you feeling better longer. Yogurt, a handful of nuts, cheese and whole grain crackers, raw veggies and hummus, a medium-sized fruit, or a homemade smoothie are all good choices.

Portion Control:

Monitoring your portions is very important in managing calories and weight. Enjoying a smaller portion of a favourite dessert is a great way of enjoying the item, but also making a healthy choice. Having a Halloween sized chocolate bar instead of a regular sized chocolate bar may just give you enough of the special treat to curb your craving. Don’t forget that your dinner plate should be half veggies, one quarter protein and one quarter starch.

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While diet won’t cure anxiety, eating a well-balanced diet with healthy snacks and beverages may help improve your mood.