Back to school can be a particularly stressful time of year! Students are going off to college for the first time, living in dorms, meeting new people, finding the dining hall, figuring out schedules, or deciding what clubs to join. To keep energy up and ensure bodies are getting what they need, sometimes the need to grab a convenient (and nutritious!) snack that is also tasty before heading to the next class or meet-up is vital. Registered Dietitians at Midwest Counseling, Hannah Gruenewald, RD, LDN and Umamah Fatima, RD, LDN, CEDRD-S share 6 fun and easy dorm room snacks:

1: School Spirit Trail Mix – nuts, dried fruit, chocolate candies (have fun and pick your school colors), put in small containers for an easy grab and go snack!

This is the perfect blend of 3 macronutrients: carbs, proteins, and fats. A high protein snack is especially helpful before a 3-hour chemistry lab to keep you satisfied and alert. This is convenient: it doesn’t take up space in those tiny mini refrigerators, you can grab whatever is on sale, or finish the last of that Cosco sized portion of peanuts your parents left for you at move-in!

2: Apples & Caramel Dip – snag some fall apples (bonus points if you go to a local apple farm and pick them!) and individual packs of Marzetti caramel dip.

Apples contain fructose, another version of a simple carbohydrate. These digest and absorb quickly, so can resolve a “hangry” feeling within 15-30 minutes! Quick tip: Pre-slice your apple and splash them with lemon juice or sprite to keep the slices from turning brown.

3: Banana & Nutella Sushi Rolls – spread Nutella or peanut butter on a tortilla, top with sliced bananas, roll and cut into coins and… POOF you have banana & Nutella sushi rolls!

Great for anyone but especially athletes. Bananas have potassium to help replenish electrolytes and avoid cramps after workouts.

4: College Crudités – French for fresh veggies & dip. Experiment beyond carrots & ranch! Try English cucumbers (smaller and thinner skin) with a creamy salad dressing or hummus.

Having a variety of vegetables adds beneficial fiber to your diet.

5: Peanut Butter Monster Balls – 2 ½ cup quick oats, 1 cup peanut or nut butter, ½ cup honey, ½ cup mini chocolate chips, ½ cup m&ms – mix together in a bowl, roll into bite-sized balls.

The quick oats, honey, and chocolate give you a variety of carbohydrates that help boost your mood (oh hey, serotonin!), fuel your brain, and keep you alert during lecture hall.

6: Puppy Chow – Online Chex Mix Recipe Guaranteed to help you make more friends! Also, this is easy to make gluten-free if needed, just swap out the chex mix for a GF version.

The sugar in this recipe is a simple carbohydrate – this helps to refuel you rapidly and with short-term energy, making it a great snack for that afternoon energy dip.

Umamah and Hannah offer one-on-one nutritional counseling for adolescents and adults. To learn more or set up an appointment, contact Umamah at Umamah@midwestcounseling.com or Hannah at HannahG@midwestcounseling.com