September 01, 2017 11:02 AM

With summer over and school back in session, it can be tough to make sure your family gets nutritious meals throughout the day—but now we’ve got some tips to help give you a jump start.

Nutritionist Keri Glassman shared her best healthy swaps outs with People Now host Jeremy Parsons (video above), and she’s got you covered for every meal of the day.


Swap sugary cereals for overnight oats.

“Often cereal is just a big bowl of sugar,” Glassman says. Instead, take ⅓ cup milk, ⅓ cup almond milk and a scoop of protein powder and let it sit in the refrigerator overnight. When you wake up, it’s ready to eat!


Make a healthier version of a peanut butter and jelly sandwich.

Rather than using jelly or jam, which can contain a lot of sugar, Glassman suggests using sliced fresh fruit like strawberries with all-natural nut butter on sprouted whole grain toast.

After-School Snack

Swap potato chips for popcorn.

Glassman suggests popping the kernels in coconut oil — and even gives you permission to drizzle with a little bit of melted grass-fed butter and sprinkle with sea salt!


Swap noodles for zoodles.

Using a spiralizer and some zucchini, you can make a nutritious, low-carb twist on pasta and load it up with broccoli rabe, sausage, or really whatever you like.

If you’re looking for more healthy back-to-school recipes, we’ve got you covered.

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