Back-to-School Grocery Guide

By Sara Haas, RDN, LDN

Why does it always seem that the beginning of a new school year rolls around faster than expected? The long summer days begin to dwindle, and suddenly it’s time to shop for school supplies and “meet the teacher.” In the hustle to get your kids ready for a new year of learning, you might overlook one important thing - what you plan to feed them! You need a list of foods (including Once Again nut and seed butters) that offer the best nutrition to help fuel their bodies and minds. It’s why we’ve created this list of back-to-school grocery items that make snacking and lunchtime delicious and nourishing!

Consider Each Section of the Store

The best way to tackle the grocery store is to think about it in sections. Choose items from each section and add them to your shopping list. Below is a guide to get you started, but feel free to add and subtract items based on your preferences, including any allergies and intolerances.

Dairy & Eggs

This section is packed with high-protein items that also offer bone-building nutrients like calcium and vitamin D. Foods like yogurt also supply live-active bacteria that promote gut and brain health. Here are some of our favorite options:

Dairy or fortified plant-based milk, plain yogurt, and kefir can be enjoyed as-is or in smoothies.
Hard-boiled eggs and hard cheeses, like sharp cheddar, can be paired with whole grain crackers or fruit for a delicious snack.
Cottage cheese is another great option - top with berries or other fruit, or whip into a dip for vegetables.

Produce

You can’t go wrong here! Vegetables and fruits are an excellent source of energy and nutrients! Take your kids with you to the store, and have them select what they love.

Fruits like apples, bananas, oranges, grapes, berries, peaches or pears can be enjoyed whole - no cutting required! Buy whole melons and pineapple, and cut into bite-size pieces for snacks and lunches.
Canned fruits are also a great option - choose those labeled “packed in juice” versus syrup to limit added sugars.
Don’t forget the freezer aisle either! There are a variety of frozen fruits that are as delicious and nourishing as their fresh counterparts.
Vegetables like baby carrots and slices of bell peppers and cucumber are great for dipping into hummus or salad dressing.
Broccoli and cauliflower florets also make good dippers.
A simple salad made with lettuce is also tasty. Like fruit, choose canned and frozen varieties of vegetables too! Look for options labeled “low sodium” or “no added salt.”

Beans, Nuts, Seeds

We don’t like choosing favorites, but if we had to pick one area of the grocery store we love most, it would be this one! Besides the fact that it’s always stocked with a variety of nut and seed butters, it’s also a great place to find whole versions of them. Let’s not forget canned beans, which, like nuts and seeds (and their butters), are packed with fiber, protein and healthy fat.

All of our Once Again Nut and Seed Butters are a great option for lunch and snacks! Spread them over bread, crackers, fruit, or enjoy right off the spoon!
Whole nuts like almonds, peanuts, hazelnuts, cashews, walnuts and pistachios are also a good option. They can be enjoyed as part of trail mix or added to whole grain cereal for some extra protein.
Canned black beans or garbanzo beans can be smashed and turned into dips or spreads for whole grain crackers or veggies. Other drained, canned beans can be added to wraps, salads and sandwiches!

Meat and Seafood (and Their Alternatives)

Last night’s chicken can easily be stuffed into a pita for your child’s lunch the next day. Or, pick up a can of salmon or tuna and use it as the base for a wrap. This group, like dairy and eggs, offers protein to supply plenty of long-lasting energy.

Cooked chicken or turkey breast can be turned into a sandwich or wrap. Deli meat is also an option and, as mentioned above, so is canned fish and chicken.
Tofu and seitan are fabulous vegan options that are delicious in stir fries and soups.

Whole Grains

When shopping for cereals, breads, English muffins, tortillas and wraps, choose a whole grain option. Whole grain products are made using the entire grain, which means you’ll get the nutrition benefits that go with it. Refined bread products, on the other hand, are made with white flour, which is often stripped of the bran and germ that supply fiber and B vitamins. Look for products that include the word “whole” in front of the grain to be sure you’re getting the benefits.

Whole wheat or other whole grain bread is a great option for sandwiches. Try whole wheat flour tortillas or corn tortillas for quesadillas and tacos.
Whole grain English muffins make a great base for nut butters, but are also delicious for turning into pizzas.
Whole grains are also a great base to many great lunches - brown or white rice for stir fries, quinoa or bulgur for tabbouleh, or farro or barley added to soups.

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