15 Fueling Snacks to Take to Your Child's Game

When your little league baseball player or soccer star says, "It’s your turn to bring snacks," stress can inadvertently be added to your already hectic day. Be prepared with some healthy snack ideas that provide nourishing, tasty choices for the hungry kids.

Snacks serve several functions for active kids, including:

• Providing energy (calories) to help working muscles power through activity
• Supplying fluids for hydration and to keep the body cool
• Providing nutrients for growth and development
• Promoting recovery after hard exercise

In addition, snacks should be easily digested. Heavy, greasy snacks sit in the stomach and are harder to digest.

Depending on the time of the game, different snacks meet different needs. Here is a guide to choosing snacks based on gameday time.

After-School Games

Many kids have early lunch periods during school, so they might start the game hungry. A good after-school snack provides quality carbohydrates and protein for quick energy and a satisfied tummy. Consider packing your cooler with these nourishing options:

• 6-ounce cartons of fruited yogurt or yogurt in a tube
• Peanut butter or almond butter sandwiches with natural fruit jam
• Turkey and cheese wraps cut into 1-inch slices
• Low-fat string cheese and mini pretzels
• Bottles of cold water or pitchers of cold water with lemon (cold water helps lower body temperature in active athletes)

Weekend Morning Games

Muscle fuel can be very low after an overnight fast. Therefore, if you are rushing out the door to make it to a morning game, consider serving breakfast foods that kids love:

• A mini cinnamon-raisin bagel with cream cheese
• English muffin sandwich with a slice of lean ham and reduced-fat cheese
• Greek yogurt with a variety of toppings (homemade granola, chopped almonds or walnuts, dried fruit)
• Fruit and yogurt smoothies
• Cartons of low-fat milk with baggies full of cereal
• 100% fruit juice boxes

After the Game

Post-game snacks should help to replace muscle fuel lost in exercise and replenish fluids without ruining kids' appetite for the next meal. Consider:

• Air-popped popcorn sprinkled with Parmesan cheese
• Low-fat milk
• Banana, orange slices or apple slices
• Whole-grain granola bars

Providing snacks that fuel young athletes can be a chance to teach kids the proper way to get energy for sports while, at the same time, showing them how much you care.