It’s a familiar scenario - your child just came home from school and you have 10 minutes to get them changed, fed and to sports practice. While you rush your son or daughter to his/her room to change, he is simultaneously screaming that he can’t find his cleats and that he’s hungry. As you rush him out the door, you grab the first snack you can find – the artificially orange-colored, artificially cheese-flavored crackers. You simultaneously curse yourself for not having something healthier to give your child while whispering under your breath – I am not a bad parent, I am not a bad parent.
And, of course you are not. (For the record, there is nothing wrong with him eating those crackers on occasion.) But, why not give your child a healthy snack to get practice started on the right foot? There are tons of nutritious snacks that are just as easy to grab on your way out the door as that box of crackers. So that next time you’re prepared, stock your home with the following foods:
- Portable fruit such as a banana, pear, clementine, tangelo or fruit cups packed in water (ex. mandarin orange segments, tropical fruit, peach chunks). Fruit is quick, nutritious and packed with the vitamins your child needs. Its high water content also helps your child stay hydrated during practice.
- Drinkable yogurt or chocolate milk. Not only do they taste great, but no utensils are necessary. It’s easy to drink on the go and provides your child with the calcium and protein he or she needs. Remember, calcium is essential for both girls and boys to help prevent bone fractures due to weak bones.
- Pudding. Individual pudding cups come in a wide variety of flavors today, including oreo and they’re also loaded with calcium. Since they’re already portion controlled, you can grab one in a snap. Tip: keep plastic spoons in your glove compartment so you never are without.
- Nuts/trail mix. Whether you buy individual packs of almonds (look for 100 calorie packs by Blue Diamond® for ones that are already portioned out) or you make your own trail mix, nuts are packed with protein, omega-3s and other healthy fats. The protein and fat provide your child with sustained energy to make it through that long practice.
Remember, being prepared with healthy foods is key. Always keep your home stocked with nutritious foods so that you are never in a pinch for a healthy snack to feed your kids.
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In this episode of Become we meet Paula. A single mom with 4 kids, Paula manages to hold down multiple jobs and be there for her kids every step of the way. Whether it's her support in sports or in schoolwork, she knows putting in time with her kids is her number one priority and she wouldn't have it any other way.
As long as he does something that’s from the heart that will make him happy, I’ll be good.
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Lots of varying comments here, but I think I'll trust the author since she does have a Master's in Nutrition and Dietetics from NYU. Probably knows a little more than the average Joe about proper eating.
I have read differing opinions on milk, the last study was positive. Of course, every child is different, and if you have a specific experience, you should go on that. On the hydration front, remember that it takes 60 minutes for water to start hydrating.
As a coach I would say definitely no dairy products before practice or games in the summer heat. I have seen many kids vomit because of this. Fresh fruits and nuts are always good. For breakfast I give my kids scrambled eggs with no cheese and toast.
My kids have always had chocolate milk and a banana an hour before a hockey game, or practice and have never had a problem. We also make sure they are well hydrated before, a lot of water!
if yall start during the summer you never want to drink milk even if its chocolate basicly no dairy products not unless you drink like 5 hours before you do what you need to do
Coaches said to please not drink milk before practice. So I would not suggest chocolate milk as a snack before a sport activity.
thank you this is very helpful!!!