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Healthy snack guide for soccer and other kids sports Print

Parent survival guide for healthy snack attacks by a pediatric dietitian

Soccer snacks for kids - healthy options for a pediatric dietitian

As a Momma Dietitian of three, much of my time these days is monopolized by the glamorous role of hockey/soccer/lacrosse/ dance Mom.

I personally love what sports and organized activities do for kids and I have seen the benefits first-hand in my children. Now if we’re being fully honest, I also love to complain about the massive commitment that accompanies most children’s sports.  BUT at the end of the day, you meet great people AND your kids grow and develop new skills so really everyone is a winner (well except your wallet… no winning there).

We are now currently in heart of soccer season and with soccer season comes the dreaded “parent snack schedule”.  As a quick sidebar, do I think that we should be teaching our kids that an hour of movement warrants a mandatory snack? Umm well, let’s just say that that’s a whole different blog and we won’t go there today.

So in honor of soccer season and mandatory snack schedules, I thought I’d share a list of my go-to “dietitian approved” team snacks. This list could also work for parents providing classroom snacks.

Healthy Packable Kids Snack Ideas for Soccer and Other Team Sports

    • Banana bread– nutritious, delicious, and always a hit with the small folk.
    • Homemade muffins– You can control the amount of sugar added and you can sneak in some extra nutrition in the form of seeds and dried fruit.
    • Popsicles– Yes there’s added sugar in popsicles but on hot days they provide extra hydration…bonus!
    • Smoothies– I’ve personally never attempted this maneuver but I’ve seen other rock star parents do it. FULL props to them.
    • Cut up fruit – Top suggestions include oranges, fresh pineapple, watermelon or whole strawberries.
    • Cut up vegetables– Truth be told my kids would make a GIANT production if I showed up with a plate of cut-up vegetables. They’d claim that this is what you get when your Mom’s a dietitian. So dramatic. I can however get away with it if I add some whole grain crackers or cheese to the mix.
    • Homemade energy bites or bars– so tasty! See our CEO’s award-winning recipe here: Cocoa Energy Bars Recipe (or if you need a nut-free option try this recipe: Nut-free Energy Bites Recipe)
    • Individual bags of goldfish crackers & cheese sticks
    • Small bags of air popped popcorn
    • Fruit bars- 100% dried fruit bars are easy. Grab a box, show up and call it day.

Happy Snackin’!

Looking for more family feeding tips from a dietitian that won’t expect you to be perfect but that nudges you towards healthier habits for yourself and your family? Book an appointment with Calgary pediatric dietitian and online nutritionist Lindsay Rieger.

As a mom dietitian of 3 active kids, she can help you figure out how to feed your family healthy foods, despite a hectic lifestyle. Lindsay specializes in family meal planning and as a Calgary paediatric nutritionist for kids nutrition issues such as picky eating, weight concerns, growth issues, iron issues, constipation, food allergies and more. She has worked with a wide range of pediatric nutrition issues with kids with many medical issues. Lindsay also enjoys working specifically as a Registered Dietitian for women to help them with weight concerns and to develop a healthier non-dieting relationship with food.

For more information about our Calgary dietitian team and our virtual online nutrition counseling services by our experienced team of nutritionists visit: ONLINE & DIETITIAN CALGARY NUTRITION COUNSELING

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I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
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“As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”
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ARC Resources Ltd.

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