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Healthy Snacking.
In a Nutshell.
For Teen Athletes
Why Are Healthy Snacks Important?
Healthy snacks can help meet the increased
calorie and nutrient needs of
maintaining/gaining lean body mass.
Healthy snacks can boost stamina and
endurance and improve athletic performance.
Calories from snacks should
be from quality nutrients, not
from a lot of sugar and
unhealthy fats.
What Do Teen Athletes Need More Of?
Whole grains
Vegetables
Fruits
Lean Meats
Low-Fat Diary
Plant-Based Proteins
Consequences of Poor Eating
Fatigue/suboptimal performance
Poor growth
Loss of muscle mass/
bone density
Increase risk of illness,
inflammation, and injury
Longer healing time
Choose Better Snacks
Instead of this…
Try this…
Soda
Low-fat milk or choc milk
Chips
Trail mix or pretzels
Candy bar
Fruit/nut bar
Fries
Nuts/seeds, popcorn
Pudding/ice cream
Low-fat yogurt with
granola/flaxseed
Hot dog
Wrap or sandwich
The Benefits of Nuts
Nuts are high in heart-healthy fats, fiber,
vitamins, phytonutrients, and protein.
49 Pistachio kernels =
1 oz serving =
6 g protein
3 g fiber
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Fuel Up with Healthy Snacks
Edamame
Fruit and Greek yogurt
smoothie
Raw veggies or fruit
with yogurt based dip
Brown rice bowl with
black beans and veggies
More Snack Ideas for Athletes
Rice cakes with banana and nut butter
Garbanzo or black bean purees with veggies
Apple, spinach, and
nut salad
100% whole wheat
bagel with egg whites
and low-fat cheese
More Snack Ideas for Athletes
Salmon spread with whole wheat crackers
Baked potato with salsa and cottage cheese
Oatmeal topped with
fruit and nuts
Turkey and lettuce roll ups
Trail mix with dried fruit and nuts, like
pistachios
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Tips for Packing Snacks
Freezing items until just before you leave for
school will help keep them cool and fresh.
Wash out plastic totes or lined snack bags
often to keep them from growing bacteria.
Choose foods from more
than one food group to
get a variety of nutrients.
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Small amounts of chocolate or dessert
can fit into an athlete’s diet.
Moderation and timing are key
Avoid them just prior or posttraining/competition
Stick to Pre-game Rituals
Within 1-2 hours before practice/game eat a
snack that is:
High in carbohydrate (not sugar)
Low in fat and fiber
High in fluid content
Moderate protein, as tolerated
Salty (if hot/humid weather)
Recover, Replenish, Rehydrate
After practice/game, eat a snack or meal that is:
High in carbohydrate (not sugar)
Moderate to high in protein
Moderate in fat
High in fluid
Salty (if very sweaty)
Meals that are timed immediately
before or after training can replace
snacks and serve as recovery
This is especially important if you need to limit
snacks because you are watching your weight.
Timing Your Snacks
Between-meal snacks that are not associated
with exercise should be less frequent and
lower in calories.
They should include more plant-based foods
such as fruits, vegetables, legumes, and nuts,
like pistachios, in addition to
lean meats, low-fat dairy,
and whole grains.
Winning
Snack
Recipes for
the Long
Haul
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Trail Mix Fix
Pick 1-2 of your favorite types of the 3
ingredients listed below. Mix together and
separate into individual snack-sized bags.
Whole nuts (such as pistachios)
Dried fruit (without added sugar)
Whole grain cereal (or pretzels)
NOTE: For a lower calorie snack, reduce the portion to 1/4
cup and choose a light-weight nut, such as pistachios
Groovy Smoothie
1 container plain or flavored low-fat yogurt or
low-fat Greek yogurt
1 bag frozen berries or fruit of choice, partially
thawed preferred
1 Tbsp honey, agave nectar, etc. (optional)
Mix all ingredients in a blender,
hand blender, or food processor
until desired consistency
Wrap it Up!
Whole wheat or garden tortilla
Hummus and/or black beans
Vegetables of choice, sliced
Low-fat cheese, shredded
Low-fat dressing or Greek yogurt
Lean sliced meat or egg
Chopped nuts, such as pistachios
Wrap some or all ingredients into a tortilla!
ACTIVITY
Backpack
Snack Attack!
How Does Your Backpack Stack Up?
1. Each team will list 5 snack items to fill up an
athlete’s backpack.
-Choose 2 items from the list provided.
-Add 3 new items not listed.
2. Each team will present their backpack
concept to the group.
3. Each team will present their backpack
concept to the group.
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How Does Your Backpack Stack Up?
Fresh fruit
Sports drink
Chips
Pretzels
Nuts
Trail-mix
Crackers
Cookies
Energy bar
Beef jerky
Water
Soda
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Looking for more great tips?
Visit www.kidseatright.org for more tips, articles, and
recipes!
Looking for a Registered Dietitian? It’s easy. Go to
www.eatright.org and click, “Find a Registered Dietitian.”
You can narrow your search by zip code and specialty
area, such as sports nutrition, pediatric nutrition, or heart
health.
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