Refuel with Back to School!

Refuel with Back to School!
By: Jacqueline Gomes, RDN, MBA

Backpacks? Check. Notebooks and folders? Check. Certainly, your family has crossed off the above from the “back-to-school” checklist, so what could possibly be left to ease the transition?

A new schedule calls for new mealtimes. Often, the most challenging one to implement is breakfast.

Did you know? Though most Americans agree that it is the most important meal of the day, a recent study found that seven in 10 people are not willing to wake up earlier just to make breakfast!

  1. Breakfast is the first dose of fuel your body gets for the day. Avoid a case of sleepy-eyes and set aside time each morning for breakfast.
  2. Incorporate “brain foods”! These include foods that are high in antioxidants (like blueberries) and rich in omega fatty acids (like nuts and seeds).
  3. Think quick and portable foods like sandwiches and smoothies when time is of the essence. Prepping food the night before is also a major time-saver!

Afterschool snacks are just as important as the activities that follow them. Make sure your child has a nourishing snack to support physical activity and growth and development.

  • Keep snacks simple with bananas, Greek yogurt, string cheese, raisins, Dole Fruit bowls, hummus and whole grain crackers just to name a few.
  • Protein rich snacks like nut butters, Greek yogurt and cheese will support their growing bodies, while quick carbs like dried fruit and fruit bowls will give them a boost of energy.
  • Need something quick? Try KIND® Bars, That’s It®. Fruit Bars, Think!® Bars and RXBar®.

Power Protein Waffle

Power Protein Waffles

Total Prep: 5 minutes

Makes: 1 Serving


  • 2 Eggo® Waffles
  • 1 Dannon® Greek Yogurt (any flavor)
  • ½ cup Fresh Blueberries
  • 2 teaspoons chia seeds


  1. Toast waffles according to package directions.
  2. Top each waffle with yogurt followed by chia seed and fresh blueberries.

Nutrition Information:

370 Calories; 54g Carbohydrate; 21g Protein, 9g Fat, 10g Fiber