College schedules can be hectic and oftentimes students forego eating as they’re bouncing around from lecture to lecture, or spending hours studying. The right snacks can play a huge role in whether these kids have productive days or ones that are plagued with fatigue.

Clinical Nutrition Manager, Erika C. Alvarez Avalos, MS, RDN, CDN, CLC, of the Nutrition & Dietetics Department at Montefiore Nyack Hospital, shares her delicious snack recommendations to keep your kids fueled! Packed with protein, carbohydrates, and fat, they’re easy to grab and can be combined in order to help power students through their day:

Grab-and Go (shelf stable)

• Protein & Energy Bars: Cliff Bars and KIND bars are great sources of whole grains and protein
• Nuts & Dried Fruit
• Tuna/Salmon Packets
• Jerky: Beef, turkey, salmon
• Protein shakes
• Fruit cups
• Peanut butter crackers
• Cereal
• Trail mix
• Sandwich bread

Mini-fridge/Cooler Bag Alternatives:

• Cheese sticks
• Yogurt
• Fresh, pre-cut veggies
• Hummus/Dips
• Deli meats
• Smoothies
• Milk