Below you will find a list of grab-and-go foods that you can either prepare quickly or just grab out of the box, which won't leave you in a sugar slump an hour later. These are some of the foods I was able to find easily at my college, either at the campus food store or at a nearby convenience store. Buying them regularly didn't break the bank. The ones that needed preparation involved merely adding hot water or using the small communal kitchen downstairs, and the perishable items were easy to store.
- Cooked Cereals (look for at least 3 grams of fiber per serving). These should be eaten plain or with sparing amounts of butter, milk, and/or sugar.
Instant or regular oatmeal, unflavored, unsweetened
Farina cereal, cooked
Oat bran, cooked
- Cold Cereals. All cereals should be eaten dry or with 1 percent or skim milk. Try to avoid sweetened cereals or putting sugar on cereal.
Whole grain granola bars, with less than 150 calories and minimal added sugar
Whole grain cereals
All-Bran with extra fiber
Chex, Multi-Bran or Wheat (and gluten-free varieties)
Fortified oat flakes
40% Bran Flakes
Flax & Fiber
Granola, low fat, low sugar
Raisin Bran (because raisins can be sugarcoated, a healthier choice would be to just add your own raisins to plain bran flakes)
Shredded Wheat, unfrosted
Multigrain bagel, plain or with low-fat/low-sugar toppings
Oat-bran bagel, plain or with low-fat/low-sugar toppings
Crackers, whole wheat, low fat
Breads: Cracked wheat, High-fiber, Multigrain, Whole grain, any kind, Rye, light, or dark
Remember, you should eat all fruit raw, whenever possible. Dried fruit has an abundance of condensed sugar, and stewed or packaged fruits often have had sugar added. If you can't store or don't like raw fruit, go for the dehydrated kind (for example, JustFruit bars) or have a little dried fruit with no sugar added.