Milo Goodman, a marketing senior at Emerson, is among those whose concentration is shattered when those around him indulge in lip smacking in his school’s library. “Our building has vending machines that are mainly stocked with chips and other crunchy foods, so noisy snacking is a common occurrence,” he said. “There’ve been times when I ended up leaving the library and working on the floor in an empty hallway in search of silence.”

One law student became so incensed by the parade of offensive food brought to class that he posted an email to his classmates, where he ranted:

“I beseech you to please wait out the first hour before unfolding and then munching away like a horse on your chosen dish, which turns our classroom into a stable. To put it politely, your constant eating/chewing/crunching/the SMELL is wholly distracting the rest of us from learning.”

That crazy-mad guy has a point. If you’re too starved to wait for lunch or dinner, it’s worth considering (and sourcing) some “polite” snacks that won’t bring on the haters, and are delicious and healthy to boot. Here are some guidelines for doing that.

Turn down the volume

Bananas

Better than: Apples

Bonus points: Bananas are rich in potassium, which helps your muscles recover from a workout. They also contain vitamin B9 (a.k.a. folate), a nutrient that may ward off depression. Besides mood-boosting B9, bananas also have tryptophan, a precursor for the synthesis of serotonin, the brain chemical that can help relieve anxiety.

Smoothies

Better than: Fizzy, burp-inducing soda

Bonus points: Add blueberries to your smoothie. They’ve got tons of health benefits, which include improving concentration and memory.

Mild cheese

Better than: Chips and crackers — which are both noisy and non-nutritious.

Bonus points: Cheese is a smart snack, as well as a comfort food. It’s rich in calcium and phosphorous, which support healthy bones and teeth. If you’re looking for real sticking power, pair some cheese with a piece of quiet fruit like a soft pear for fiber, says nutritionist Jennifer Markowitz. Grapes are a good option too.

Stop the stink

Turkey or lean ham on a whole grain roll (cheese and tomato optional)

Better than: Microwave popcorn, raw onions, or fish. To you it’s delicious. To everyone else it’s like a punch in the face. According to some, these are among the top smell offenders for offices, so best to nix the habit now.

Bonus points: Turkey is a great source of lean protein. Proteins are the body’s building blocks, used to make bones, muscles, skin, and blood. Incorporating lean protein into your diet is an important part of a healthy eating plan. Whole grains are high in fiber, which keeps the pipes from clogging up.

Peanut butter on whole wheat bread, with or without jelly

Better than: A hot dog with sauerkraut or other fixings. Many people find the smell of hot dogs nauseating, and sauerkraut doesn’t rate much better. Also, keep in mind that the processed meat in wieners is associated with an increased risk of colon cancer. Plus, they’re loaded with belly-bloating sodium.

Bonus points: Peanut butter is a great source of plant-based protein, and the whole grains add filling, healthy fiber. If you’re allergic to peanut butter, try almond or sunflower seed butter, two delicious alternatives.

Baked sweet potatoes

Better than: Fast food. For some of us, the scent of Mickey D’s fries creates unwanted mouth watering; for others, it’s just wretched. In any case, you can smell fast food a mile away, so be thoughtful of your study mates. If you need another reason to lay off the fries, consider this: One of the 19 (nineteen!) ingredients in McDonald’s fries is dimethylpolysiloxane, an anti-foaming agent! Plus, Markowitz says that fried food puts a dent in your brain power. Your body will send blood and tons of energy to your gut to digest such a greasy meal, which means you’re more likely to feel fatigued and lack focus.

Bonus points: Many nutritionists call sweet potatoes one of the planet’s healthiest foods. They’re rich in lots of antioxidants, minerals, and vitamins, especially vitamin A, which plays an important role in maintaining healthy vision and neurological and immune system function.

Greek yogurt

Better than: Hard-boiled eggs. Though eggs are actually one of the great superfoods, you won’t win any friends if you crack open a hard-boiled egg in the middle of class or a study session. The smell of sulfur can be overpowering.

Bonus points: With 250 milligrams of bone-building calcium, you can’t go wrong with yogurt. For the best protein boost, Greek-style yogurts like Chobani and Fage offer 50% more protein than other types, even after you adjust for the different serving sizes. They’re also thicker and creamier. Sprinkle some granola, raisins, or mixed nuts on plain yogurt. Fruit flavored yogurt is fine, but it has more sugar.

And clean up after yourself

Now that you’ve cleaned up your snack act, go a step further and clean up after yourself. Clear away crumbs, and toss any leftovers in a closed container or plastic bag. Wipe down your desk with a paper towel or portable wipes. Be considerate of the next person to fill your chair.

If you’re absolutely craving some curry in a hurry or a scoop of tuna salad with crackers, plan on enjoying your meal in an open cafeteria, in a restaurant, or outdoors, beyond earshot and the sensitive sniffers of those who are seeking peace and quiet and trying to concentrate on their studies.

Your brain and body rely on you to eat foods that keep them awake and alert throughout the day. Unfortunately, the temptation to scarf down a bowl of sugary cereal is strong if you’re running out the door. It’s quick and easy—we get it. But why not make something easy that’s also healthier, more delicious, and more likely to help you succeed?

Take a smarter approach by choosing one of these 4 breakfasts. Some will take a little prep ahead of time, but it’s worth it for a meal that will power you up and give you lasting focus and energy throughout the day.

1. The breakfast burrito

The tortilla is the perfect vessel for practically anything, which gives you an opportunity to build a delicious breakfast that keeps you fuelled and energized for hours. When making the perfect breakfast burrito, it’s all about choosing the right combination of ingredients—obviously, this could head in a very unhealthy direction if you go overboard.

A delicious and healthy breakfast burrito could include:

• Scrambled eggs (or egg whites!)
• A whole-wheat tortilla
• A little cheese
• Spinach or mixed greens
• Black beans
• Fruit salsa (such as chopped mangoes or apples)
• Real salsa
• Avocado
• You name it!

The eggs and/or beans provide plenty of protein to help you feel full all morning. The whole-wheat tortilla provides carbohydrates that your body can slowly convert into energy throughout the day. Adding spinach gives you extra iron so you don’t feel tired. The fruit salsa plays an important role by adding vitamins, minerals, and antioxidants as well as general deliciousness.

The cheese? It adds some protein. Mostly, though, it just tastes good!

2. Steel-cut oats with fruit

Steel-cut oats take more time to make than instant oatmeal, but they’re packed with more of the nutrition you need to stay sharp. A serving of steel-cut oats has about 170 calories. What’s impressive is that 117 of those calories come from carbohydrates, 28 from protein, and 25 from fat. That combination equals a full belly and energy that will keep you going.

Adding some fruit boosts the taste and nutrition of your bowl of oats. Blueberries, strawberries, and raisins, for example, bring much-needed antioxidants and vitamin C to your morning meal.

A little butter or milk can also level up your oatmeal game, since they’re both rich sources of protein.

3. Energy bars made from scratch

Pulling an all-nighter—whether for school or work—is rarely an effective strategy (and usually not a good look the next day). But sometimes the days just get away from you, and a paper or project needs to get done. When that happens, you’ll need an easy breakfast that will jump-start your body and mind.

Yes, you can buy energy bars at the grocery store, but they’re expensive and often full of questionable ingredients. By making them at home, you’ll have a healthy breakfast option on mornings when you don’t have time to eat a full meal.

For protein to keep you full until lunchtime, use hearty grains and nuts as your bar’s base. Peanut butter makes an excellent binder for oat-based bars. Add chia seeds and dried fruits for antioxidants. For a dose of caffeine, include chunks of dark chocolate.

4. A big salad and a bagel

Salad for breakfast might sound a little weird, but it’s a great way to start your day. (And it isn’t unusual in other countries. In Japan, for example, the morning meal often includes vegetables and a small salad.) We’re not talking wilted lettuce and out-of-season tomatoes; we mean a big salad full of fresh ingredients.

Consider mixing together any of these:

• Spinach
• Eggs
• Carrots
• Fresh tomatoes
• Pine nuts or walnuts
• Sliced cucumber
• Any other seasonal veggie!

Each of these foods adds essential nutrition to the salad. Spinach, of course, is full of iron. The eggs and nuts give you protein to keep you feeling full. The carrots, fresh tomatoes, and sliced cucumbers give you an assortment of vitamins and minerals, including vitamin K, vitamin A, and vitamin C.

Wondering where the carbohydrates for prolonged energy will come from? Add a whole-grain bagel to solve that problem. You can up your protein intake by spreading a little peanut butter on it.

What you eat at breakfast can have a big impact on your success throughout the day. Make your goals easier to reach by fuelling up on a nutritious breakfast every morning. You are what you eat—so eat smart!