It is important to always maintain adequate calories, protein and hydration while participating in sports and other physical activities. Below are some ideas of foods that will provide much-needed nutrients without adding unwanted sugar. These can be used for your own kids or when providing snacks for the entire team!
- Bananas -helps with muscle function
- Oats -helps keep energy levels high. Try an oat bar, adding oats to a smoothie, or just eating oatmeal.
- Wholegrain bread – 1 slice is a good source of carbohydrates and has flexible toppings: jam, honey, or a small amount of nut butter.
- Fruit Smoothies – These are easy to consume and are rapidly digested. Blend 1/2 cup plain, low-fat yogurt, 1/2 cup fruit and 1 cup fruit juice. If you want a more portable option, just eat an apple, orange, or other fruit.
- Orange wedges – refreshing source of vitamin C and fiber
- Bananas – can cut in half
- Apple slices – if they are cut in slices your kids will eat them!
- Granola or oats with raisins or dried apple slices – great source of lasting energy
- Granola bar
- Mini PB & J’s on wheat bread – cut a whole sandwich in fourths
- Squeeze applesauce packets
- Chocolate milk – perfect blend of protein and carbohydrates. Shelf stable varieties are also available.
- Cheese and crackers – can use string cheese. Great source of protein and carbohydrate for longer satiety
- Hard-boiled egg – inexpensive and packed with nutrients
- Carrot sticks and hummus – Hummus can be made ahead and frozen in single portion scoops
- Yogurt with granola and berries
- Whole wheat bagel with low-fat cream cheese
- Pretzels and peanut butter – portable peanut butter packets work great
Be sure to provide plenty of water during and after physical activity. Remember to keep all refrigerated foods cold!