Playing soccer is an effective way for your child to get plenty of exercise and learn team work skills as well. Ensure that your child eats nutritious snacks before, during and after a soccer game. Jo Ellen Shield, Mary Catherine Mullen and the American Dietetic Association note in their 2002 book, "The American Dietetic Association Guide to Healthy Eating for Kids," that snacks can improve your child's physical performance when playing sports. Keep the snacks wholesome and nutritious if you are providing the snack for your child's soccer team.
Raisins
Before, during and after a game, snacks help give your child fuel to play and recover. Eric Small and Linda Spear suggest raisins as a healthy snack in their 2002 book, "Kids and Sports: Everything You and Your Child Need to Know About Sports, Physical Activity, Nutrition and Good Health." Raisins are a quick snack that supply fiber for endurance and energy as well as potassium to keep your child's muscles working properly. Individual boxes of raisins are a convenient snack that are portable so that you can take them along to your child's next soccer game.
Yogurt with Fruit
Both yogurt and fruit supply essential vitamins and minerals that your child needs to perform well on the soccer field. Yogurt supplies protein so your child has plenty of energy and stamina to kick the soccer ball and block the opposite team from making a goal. Fruit supplies fiber, also for energy. Pack small cartons of low-sugar yogurt, suggest Small and Spear, along with pre-cut fruit, such as oranges or apples. Bananas are an additional fruit that supply potassium for healthy muscles.
Breakfast Cereal
Many children enjoy the taste of breakfast cereal and packing individual servings for a soccer game is an effective way to boost their intake of several important nutrients. Shield, Mullen and the American Dietetic Association recommend low-sugar cereals. Too much sugar can negatively affect your child's performance on the soccer field and can cause sluggishness before the game is over. Look for high fiber cereals as well because they will provide your child with sustained energy for the duration of the game. Many types of cereal come in individual serving sized boxes, which are convenient for a soccer game.
Peanut Butter Sandwiches
Peanut butter sandwiches are another option for a soccer game, note Small and Spear. Whole grain bread is a source of fiber and B vitamins, which will enable your child to be energetic as well as healthy enough to play soccer. Peanut butter is a source of protein, which will fuel your child's body and give him the endurance he needs to give the game the best of his ability. Offer half sandwiches to prevent the soccer team from being too full to play their best.
References
- "The American Dietetic Association Guide to Healthy Eating for Kids"; Jo Ellen Shield, Mary Catherine Mullen and the American Dietetic Association; 2002
- "Kids and Sports: Everything You and Your Child Need to Know About Sports, Physical Activity, Nutrition and Good Health"; Eric Small and Linda Spear; 2002
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