Many of the foods and drinks that are targeted to athletes, such as energy bars and sports drinks, are completely unnecessary for a child to use, as they are typically loaded with sugar and are not particularly healthy. Kids involved in athletics need to consume meals and snacks to support their level of activity, but these choices are no different than the normal healthy diet of a child who does not play sports. Sports nutrition should simply be an extension of normal healthy eating.
Almonds
Almonds provide many nutrients that your athlete needs. Almonds are high in healthy monounsaturated fats, fiber, magnesium, protein, potassium, vitamin E, zinc, calcium, copper and riboflavin. Approximately 1 oz., or a small handful, gives the kids a good amount of the nuts to munch on. To add some sweetness, place the almonds on a cookie sheet, sprinkle with cinnamon and bake in the oven at 350 degrees Fahrenheit for five minutes.
Upside-Down Cake
Upside-down cake is a healthier version of pineapple upside-down that you can make in less than 10 minutes. Open a can of pineapple rings and drain the juice. Allow a pineapple ring to drip completely dry and place it inside a custard cup. Take half of an apple cinnamon, blueberry or banana nut muffin and spread apple butter on top of it. Place the muffin half in the custard cup on top of the pineapple. Cook in a toaster oven for five minutes and dump the muffin onto a plate. The muffin provides important complex carbohydrates while the pineapple gives your child 10 percent of her recommended daily allowance of vitamin C.
Hummus and Vegetables
When it comes to dips, hummus is one of the healthiest choices. Hummus, which is made from pureed chickpeas and sesame seeds, is high in potassium, protein and vitamins C and B-6. Hummus' flavor that is mild and smooth and has a consistency that works well as a vegetable dip.
Cheese
The protein in cheese helps keep children's energy levels high and helps fuel growth and development. Look for reduced-fat or fat-free cheeses. To make the cheese more appealing, use cookie cutters to cut it into fun shapes. You can also cut the cheese into cubes and place a salt-free pretzel stick into the center. Finally, combine the best of two words by alternating fruits and cheeses to make a healthy snack kabob.
References
- KidsHealth: Feeding Your Child Athlete
- "How to Teach Nutrition to Kids"; Connie Liakos Evers; 2006
- "The Soccer Moms' Cookbook: Healthy Meals and Snacks for Active Kids"; Carla Overbeck; 2005
- "Healthy Treats and Super Snacks for Kids"; Penny Warner; 1994
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