Looking for healthy snack ideas during Nutrition Month? The WO professional and student advisory boards share their favorite go-to nutritious eats—simple, satisfying and perfect for busy days.
STAY HYDRATED AND ADD NUTRIENTS
Damaris Raymondi, OD, FAAO, recommends drinking plenty of water and incorporating nutrient-rich foods into meals. She enjoys Greek yogurt and homemade protein shakes with banana, blueberries and strawberries for a quick and easy boost. She also makes sure to add vegetables to her meals to get essential nutrients like lutein and zeaxanthin.
KEEP NUTS HANDY FOR A SATISFYING SNACK
Parres Wright, OD, FAAO, always has nuts on hand, both in the office and in the car, for a quick and healthy snack. Her favorite are cashews.
MEAL PLANNING MADE EASY
Grace Valiant, Arizona College of Optometry Midwestern University class of 2026, finds that planning five quick meals each week helps her avoid fast food. She prefers simple, affordable meals like Trader Joe’s frozen entrees paired with extra veggies. To make healthy snacking effortless, she preps produce as soon as she gets home from the grocery store. Her current go-to meal is Trader Joe’s Italian meatballs with sautéed zucchini and TJ’s Rosatella sauce. Plus, it’s under $10. She says she’s found that most Trader Joe’s frozen options are the perfect three portions—two for dinner for herself and her husband Jake, and one for his lunch the next day.
A PROTEIN-PACKED YOGURT BOWL
Anney Joseph, OD, FAAO, enjoys a nutritious and filling lunch of plain nonfat Greek yogurt with peanut butter, chia seeds, a dash of maple syrup, blueberries and granola.
SMART SNACKING AT WORK
Riya Paranthan, OD, reaches for bell peppers with hummus, as well as nuts and dates, to stay energized on long clinic days. She finds that keeping a stocked kitchen helps her avoid fast food temptations.
A SIMPLE FRUIT-AND-NUT COMBO
A favorite on-the-go snack of Lisa Hornick, OD, MBA, FAAO, is a piece of fruit with nuts, such as an apple with almonds or a banana with cashews. It’s delicious, nutritious and keeps her full.
A QUICK AND HEARTY PLANT-BASED MEAL
Chelsey Moore, OD, makes an easy, protein-packed dish in her air fryer that she says even her 7-year-old enjoys. See her recipe below.
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Riced cauliflower with tofu
In air fryer, combine:
Air fry at 375 degrees for 8-10 minutes. Season to taste and add your choice of pasta sauce, soy sauce or cheese.
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A CHILDHOOD FAVORITE
Deanna Dale, University of Pikeville Kentucky College of Optometry class of 2026, swears by Honeycrisp apples—her dad used to cut them up for her every night, and now they fuel her late-night board exam study sessions.
A TASTE OF ALASKA
Meagan Herring, OD, FAAO, CHHP, enjoys smoked salmon—caught and prepared at home—on top of Mary’s Gone Crackers “super seed everything” with cream cheese. It’s packed with protein, omega fatty acids and just the right amount of saltiness.
EAT THE RAINBOW AND “SMASH” TWICE A WEEK
Julie Poteet, OD, MS, CNS, FONS, makes sure half her plate is filled with colorful produce and aims to eat omega-rich fish like Salmon, Mackerel, Anchovies, Sardines and Herring twice a week. She also snacks on raw nuts and oranges for an energy boost. A favorite recipe is baking wild-caught sockeye salmon from the grocery store. Her husband eats sardines straight from the tin with hot sauce—Dr. Poteet says she’s “still working” on enjoying that snack.
QUICK, BALANCED BITES
Ashlee Payne, New England College of Optometry class of 2026, loves quick meals and snacks such as a peanut butter sandwich with chips and fruit, a cheese quesadilla with guacamole and carrots, or cheese and crackers with apples or grapes.
