The school year is upon us, and for a lot of people that means life gets pretty chaotic.  This week I have a presentation to a group of school teachers about how to fit healthy eating into their daily routine.  Here are some of the tips I provided that I hope you'll enjoy too:

• Eat breakfast every morning before you leave the house – This gets your metabolism revved up for the day.  Studies consistently show that breakfast eaters are less likely to overeat later in the day.

• Pack a bag of nuts and dried fruit for a snack – This go-to snack is packed full of energy and nutrients that will keep your blood sugar stable until your next meal.  It also doesn’t require refrigeration, so you can keep it in your desk, bag or car.

• Plan your meals ahead for the week – This gives you a road map and makes you less vulnerable to circumstances where you skip meals or have to just eat whatever’s available in the moment.

• Pick a consistent day of the week for grocery shopping – It guarantees you will have healthy foods at home that you can also take with you when you go to work or activities.

• Eat every 3-4 hours – Go longer than this and your blood sugar is likely to tank, causing your body to become desperate for food and increases the drive to overeat.  This usually means 3 meals per day plus snacks in between.

• Include carbs and protein with snacks – Carbs are quick energy, and protein is long-lasting energy.  Pair these nutrients together for satiety until your next meal.  Examples: cheese and crackers; fruit and yogurt; dried fruit and nuts; pretzels and peanut butter; Fig Newtons and milk; pita chips and hummus

•  Eat without distractions so you notice when you’re satisfied – Your body will tell you when it’s had enough (but you must be paying attention).  Turn off the TV and computer and put away your phone.  Enjoy your food!