• If the school offers a school lunch program, parents can ask to see sample menus and nutritional content. If the school offers a la carte dining options, parents might try to steer kids away or lobby to have the options offered once a month or less.
• Parents can make sure kids don't have change for vending machines, or ask the school to replace the caloric snacks with nutritional snacks, or lobby to ban the machines altogether.
• In packing lunches, include fresh or dehydrated fruits and veggies as well as nuts for protein.
• If children are taken on field trips where they visit fast-food restaurants, parents can allow an occasional cheeseburger, but might want to pack a healthy lunch for children.
• Kids can drink water or all-natural juice rather than sugar-filled sodas, juice drinks, and chocolate milk.
• If middle school and high school students are allowed to go to fast food restaurants located near the school, parents can pack vegetables and nuts as an alternative lunch.
• If high school students have after-school jobs, particularly at fast-food restaurants or ice cream shops, encourage them to pack healthy snacks or opt for a salad from the menu.
• Extremely active children or young athletes need diets rich in water consumption and complex carbohydrates, with a variety of foods including fruits, vegetables, cheese and eggs. Avoid hydrogenated oils, and eat lightly before meets, games or athletic events.

College

• Colleges abound in vending machines and student-run stores, but the candy bars provide quick energy that doesn't last. For maximum brain power during that poli sci course, eat green vegetables, nuts, eggs, and fish, which really is brain food.
• Colleges also abound in fast food restaurants. Try to limit your intake to one meal a week. This goes double if you work at a fast-food place.
• Carry around a cooler filled with cottage cheese, nuts, seeds and raisins, and munch healthily during the day. This limits the appetite you'll have for dorm food (assuming the food is appealing.) Get a micro-fridge if you can and keep it stocked with these snacks (they cost less than the super size meal deal at the local burger place.)
• If you are involved in athletics, you already know about water, complex carbohydrates, and a varied diet. Many colleges and universities have special dining halls designed with athlete food requirements.
• The dorm food is a cheap, easy way to eat, but don't overdo. Opt for scrambled eggs, salad bars, fish, low-fat meat and vegetarian entrees. Try not to have too much soft serve ice cream.
• Beer is traditionally one of the four college food groups, so it is usually part of the Freshman 15. Binge drinking is a problem on many campuses and can cost you your life. Drink smart. It'll save your diet, your health, your grades and your life.
• Remember to drink plenty of water, and get your water from fruits and vegetables as well. Hydrated brains do better!