Fueling Your Athlete

Choosing foods for your athlete requires a “game plan” when it comes to providing good nutrition. Long hours of practice and competition or even traveling to away games may require you to pack your child some healthy snacks to ensure they are well fueled and able to perform at their best. Read on for healthy pack-and-go snack ideas that will keep your young athlete’s energy soaring.

· Fresh Fruit – the easiest and healthiest grab-and-go snack idea. Pack apples, bananas, grapes, oranges, peaches or plums. Dried fruit like raisins work great too.
· Whole-grain granola bars
· Whole-grain cereal – pack a plastic bag full of your favorite whole-grain cereal
· Nuts and seeds – almonds, cashews, walnuts, sunflower seeds and even peanuts are great snack ideas. Each is loaded with healthy fat and protein.
· Trail Mix – Mix whole-grain cereal, dried fruit and nuts to create a trail mix.
· Whole-grain crackers and peanut butter
· Low-fat or air popped popcorn --pop this at home and bring it with you
· Peanut butter and jelly sandwiches on whole-grain bread (or try with almond butter)
· Other choices: baked chips, pretzels, graham crackers, animal crackers

Healthy Snack Ideas that require refrigeration (pack a small cooler)
· Low-fat string cheese with whole-grain crackers
· Low-fat yogurt – you can mix this with fresh or dried fruit
· Low-fat cottage cheese with almonds and a drop of honey
· Turkey or roast beef with low-fat cheese on whole-wheat bread (use low-fat mayo or mustard)
· Peanut butter and jelly sandwich (use low-sugar or all fruit jelly)
· Grilled chicken wrap with honey mustard dressing
· Raw veggies like carrots and celery with low-fat ranch dip
· Low-fat chocolate milk