For Teen Athletes Healthy Snacking. In a Nutshell.

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… SodaLow-fat milk or choc milk ChipsTrail mix or pretzels Candy bar Fries Pudding/ice cream Hot dog Fruit/nut bar Nuts/seeds, popcorn Low-fat yogurt with granola/flaxseed 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 6

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 9

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. 10

Small amounts of chocolate or dessert can fit into an athlete’s diet. Moderation and timing are key Avoid them just prior or post- training/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 16

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. 2.The leader will choose winning team(s). 21

How Does Your Backpack Stack Up? Fresh fruit Chips Nuts Crackers Energy bar Water Sports drink Pretzels Trail-mix Cookies Beef jerky Soda

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Looking for more great tips? 24 Visit for more tips, articles, and recipes! Looking for a Registered Dietitian? It’s easy. Go to 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. Please help us evaluate the presentation you heard today! Please take a few minutes to complete the survey from the link on your handout. Content expertise contributed by: