Fueling Up for Back-to-School Success

By: Jacqueline Gomes, RD, MBA

As summer winds down, it’s time to ease into a back-to-school routine—and that includes getting meals back on track. One of the biggest challenges? Reinstituting a consistent breakfast habit. But with a little planning, your mornings can be both nutritious and stress-free.

Why Breakfast Matters

Breakfast is your body’s first opportunity to fuel up for the day. Skipping it can lead to sluggish energy, poor focus, and cranky moods—not the best way to kick off a school day. Carve out time each morning to nourish both body and brain.

Smart Breakfast Strategies

• Choose brain foods: Incorporate foods rich in antioxidants (like blueberries) and omega-3 fatty acids (like walnuts and flaxseeds) to support cognitive function.
• Think quick and portable: Smoothies, sandwiches, and overnight oats are great grab-and-go options.
• Prep ahead: Making meals the night before can turn frantic mornings into smooth starts.

Eat Well Tip

Yogurt is a breakfast superstar—packed with 9 essential nutrients, including high-quality protein to help build and repair muscle. Greek yogurt is especially beneficial, offering more protein and less lactose than traditional varieties. Add it to a smoothie or eat it solo—either way, it helps fuel your day.

Easy & Nutritious Breakfast Ideas:

• Whole wheat bagel with cream cheese and sliced strawberries
• Make-ahead oatmeal pancakes
• Fruit & yogurt smoothies
• Egg and cheese sandwich
• Grilled cheese on whole wheat bread
• Peanut butter & banana roll-up (in a whole wheat wrap)

Banana Cream Pie Overnight Oats

Prep: 5 minutes

Chill: Overnight

Makes: 2 Servings

Ingredients:

• 1 medium ripe banana, cut in half
• 1 cup old fashioned rolled oats
• ¾ cup low fat milk
• ¾ cup Foodtown Low Fat vanilla yogurt, separated
• 2 teaspoons chia seeds
• ¼ teaspoon ground cinnamon
• Pinch of salt
• 1 graham cracker sheet, crushed

Directions:

1. Mash ½  banana in a medium sized bowl with a fork.
2. Add oats, milk, ¼ cup yogurt, vanilla, chia seeds, cinnamon and salt; whisk until thoroughly combined, about 30 seconds.
3. Cover and refrigerate until the oats have absorbed the liquid and the mixture is thickened, at least 8 hours (overnight).
4. Divide the oat mixture between two jars/cups; top each with 2 tablespoons of the remaining yogurt. Slice the remaining banana; divide among the jars, arranging in an even layer over the yogurt. Top with crushed graham crackers before serving.