Super
Snack Ideas
Be
choosey about snacks. Some snacks have
lots of calories and not much nutrition--like pop and candy. Other snacks can be fun to eat and still give
you other nutrients your child's body needs.
Why not try some of these? You
may like to keep snack foods handy at home as well as using this list to help
you decide what to take with you.
|
Fruits & Vegetables
|
Grains
|
Milk/Dairy
|
Meat
|
|
·
Oranges
·
Bananas
·
Apples, wedges
or slices
·
Peaches
·
Watermelon
·
Cantaloupe
·
Cherry tomatoes
·
Carrot sticks,
curls or circles
·
Raw cauliflower
·
Peppers (red,
orange and yellow or green)
·
Raisins, prunes
·
Dried apricots
·
Fruit juices
(although whole fruits are best!)
·
Homemade
popsicles or frozen cubes of fruit juices
·
Canned fruits
(although fresh fruit is best!)
|
·
Cereals
(unsweetened)
·
English muffins
topped with ham or tuna salad and a slice of cheese--(you can make and eat at
school or after practice)
·
Cookies:
·
Peanut Butter
·
Oatmeal
·
Raisin
·
Carrot
·
Popcorn, plain
or low-fat
·
Assorted
crackers
·
Graham crackers
·
Granola/granola
bars
·
bagels
·
quesadilla with
cheese (mozzarella is lower in fat)
|
·
Cheese cubes,
wedges
·
Milk (including
lowfat or skim)
·
Lowfat
chocolate milk
·
Cheese sticks
·
Cottage cheese
with fruit
·
Yogurt with
fruit and/or granola
·
Fruit shakes
(see previous nutrition tip for ideas)
|
·
Deviled eggs
·
Peanut butter
on... bananas, in cookies, on bread or in shakes, in celery
·
Open faced
sandwiches
·
Rolled up
luncheon meats (put a cheese stick in the middle for variety)
|
Prepared by Jill
Mortensen R.D.
Registered
Dietitian
Stay Hydrated!!!!
Staying hydrated means drinking enough fluids so you can perform
your best!
·
BEFORE Exercise: Drink according to
thirst during the day and include fluids with meals.
·
DURING Exercise: Continue drinking
during exercise (drink water or a lower calorie sports drink). (4-6 oz. every
15 minutes)
·
AFTER Exercise: Use water if you are
exercising under 1 hour or consider a sports drink if you are exercising over
an hour or if the weather conditions are warm/hot/humid. Drink as soon as you can after exercise to
replace lost fluids.
Signs of Dehydration
·
weakness
or dizziness
·
thirst
·
irritability
·
headache
·
vomiting
·
nausea
·
chills
·
cramping
·
extremely
dry mouth, lips and/or throat
·
high
heart rate, clammy skin or dry skin crusted with dried sweat and a decrease in
performance.
For
minor exercise-related dehydration, drink cool water. Sports drinks may also be helpful.
*If you have further
questions about your dehydration, always call your doctor.
Staying hydrated helps you to perform your
very best!
Prepared by Jill Mortensen R.D.
Registered Dietitian
This Week's Healthful Tip...
Start your day with a healthy breakfast!
After hours of sleeping,
resting and not eating, ,...it's time to "break - the - fast". Prepare your body and mind for learning and
activity. A car works best when it is
taken care of...the same goes for your body.
A healthy breakfast
typically includes a whole grain (think "brown"), protein (usually
this food comes from an animal) and fruit.
Here's some examples:
·
Cheerios, milk
and a banana
·
Bagel, milk and
an apple
·
egg, whole wheat
toast, and an orange
·
yogurt, favorite
fruit & whole wheat toast
·
make a fruit
shake and add some whole wheat toast, bagel or English muffin
·
Fruitshake: add 1 ripened banana, frozen strawberries,
berry yogurt and Milk to a
blender. Blend!
·
PB
& J Milkshake: milk, vanilla Greek
yogurt, 1 tablespoon peanut butter, strawberries,
& 1/2 scoop vanilla whey protein
There
are so-o-o-o many different recipes for fruit shakes...just look them up on the
internet.
If you're in a hurry, try...
·
Carnation Instant
Breakfast Drink (just add milk) and an apple
·
Peanut butter on
whole wheat toast--slice bananas on top...add a glass of milk & you're off.
Now
you're ready to start your day!
Prepared by Jill Mortensen R.D.
Registered Dietitian
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