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
·         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!

With warmer weather coming, and even when it's cool outside, it's very important to drink enough fluids (staying hydrated) to keep your body working it's best...especially when you are running a lot.  Here are some tips on how to stay hydrated:
·        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, ,'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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