Providing snacks that fuel up your little rising athlete gives you a chance to sow the seeds of fitness at a young age. Kids between the age of 6-12 are generally busy beings kids. They’d happily put in the extra hours required to get better at the sport but won’t pay attention to what they eat. Just as kids need the right sporting equipments such as shin guards and football cleats for the game, they also need to healthy snacks to fuel their bodies with nutrients to be successful at sports.

It’s important to feed the little athletes food that will give them the required protein, carbohydrates, vitamins, and minerals they need in their everyday diet — and it goes without saying that it should taste good too.

Snacks serve several purposes for active kids, including:

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

In addition, snacks should be easily digestible so that blood easily flows to the muscles during exercises. Here is a guide to choosing healthy snacks based on game day and game time.

After School Practise Games

Many kids come home extremely hungry as they eat nothing after the lunch break. You could pack a second mini lunch if the after-school practice session lasts till late. Ideally, a snack at this period should provide quality carbohydrates and protein for quick energy. Consider packing your kid’s tiffin box with these nourishing snacks.

• Small box or carton of fruited yogurt.
• Peanut butter sandwiches with natural fruit jam.
• Cheese wraps cut into 2-inch slice so it’s easy to eat.
• Simple tortilla wraps with veggies inside (you’ll find plenty of easy to make recipes online) or baked multigrain chips.

Weekend Morning Games

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

• Sandwiches with a slice of lean meat or low-fat cheese.
• Greek yogurt with a variety of toppings (homemade granola, chopped almonds or walnuts, dried fruit).
• Fruit and yogurt smoothies.
• Low-fat milk with cereals.

After the Game/Tournament

Post-game snacks should help to replace muscle fuel lost in exercise and playing.  You should aim to replenish them of essential fluids lost without ruining their appetite for the next meal. Consider our suggestions:

• Whole grain chips and crackers for fiber.
• Baked chips are a great source of carbohydrates.
• Low-fat chocolate milk.
• Banana, orange slices or apple slices.

Sports and healthy eating go hand in hand and are a recipe for success. Providing healthy snacks is a part of every parent’s job, so choose wisely and help your child succeed on the field, in the classroom and life!