Pack a Snack
Have you ever been sitting in class with another hour to go and a grumbling stomach? It’s the worst. Bringing snacks with you to campus is a great way to fuel your body between meals, and it’s usually more affordable and convenient than purchasing snacks on campus. Consuming balanced snacks helps you boost your mood, increase your energy and improve your focus.
Here’s a quick guide to snacking that will help you create balanced, easy-to-pack snacks:
Think of Snacks as Mini Meals
Try to include each macronutrient (protein, carbohydrate and fat) in a snack. If you’re grabbing a banana at the CoHo, try to add a fat and/or protein source like a hard-boiled egg, string cheese or nut butter. These balanced “mini-meals” will help boost your mood and sustain your energy. Here are some mini-meal examples:
Visit the UC Davis Teaching Kitchen Pinterest Page for easy and affordable snacking ideas: https://www.pinterest.com/UCDteachingkitchen/pack-a-snack/
Go for the Grain
We digest whole grains more slowly, so whole grain snacks may help us feel fuller longer. Try whole grain crackers or tortilla chips with hummus, cottage cheese or beans. Did you know that popcorn is whole grain? In fact, 1 serving of popcorn contains about 15 percent of your daily value of fiber. You can make an affordable DIY Trail Mix with popcorn, dried fruit and pumpkin seeds
Bring Back Breakfast
Many foods that are typically eaten for breakfast can be repurposed as nutritious snacks later in the day.. Overnight oatmeal is a simple and easy way to make a snack the night before to bring to campus. You can make a large batch for the week and bring a smaller portion for a snack throughout the day
Unsalted nuts and seeds contain many beneficial nutrients and are more likely to leave you feeling full longer! Besides being packed with protein, most nuts contain these heart-healthy substances: omega-3 fatty acids, fiber and Vitamin E!
Are you concerned that you don’t consume enough fruits and vegetables, calcium, protein or fiber? Use your snacks as a way to incorporate foods that you would like to consume more of in your diet. For example, if you’re trying to eat more fruits and veggies, you can get plain yogurt and add fresh fruit to sweeten it. Pair sliced veggies with a hard-boiled egg or have celery, apples and peanut butter for a crunchy and satisfying mini-meal.
Take it with You
Perhaps the most important step in packing a snack is to think ahead. Pack a small bag of non-perishable snacks in your backpack for when you’re on campus for an extended time. This will save you money and time! If you do need to find snacks on campus, use the Food Access Map to find food that fits your needs.
For more information about this campaign or if you’re interested in using the campaign materials, please contact Shantille Connolly at firstname.lastname@example.org.