When your kids are involved in soccer, it’s important that they not only get their three meals a day but also have healthy snacks sprinkled in between. Snacks are especially helpful before a big game or practice to keep their energy levels up so they can focus on the field and not on their grumbling stomachs.
While finding healthy and tasty snacks can be tricky, especially with picky eaters, there are actually plenty of great options soccer kids can chomp on throughout the day. So grab a pen and paper (or open your Notes app) because we’ve got a list for you.
Healthy Soccer Snacks Your Kids Won’t Trade at Halftime
Credit: UnsplashSome of the soccer snacks health experts recommend kids eat before an after-school soccer game or practice include:
- Graham crackers
- Bagels
- Sliced bananas
- Mandarin oranges
- Dried fruit
Timothy A. S. Sentongo, a pediatric gastroenterologist and nutritionist at the University of Chicago Medicine Comer Children’s Hospital said, it’s best to choose snacks that are low on the glycemic index. That means the carbohydrates are absorbed more slowly, leading to a steady rise in blood sugar rather than a quick spike followed by a crash.
This is why graham crackers and bagels are great options. Fruits like bananas and mandarin oranges are also recommended since they’re low-fiber fruits and easy to transport and quick to eat, especially when pre-peeled or packed in kid-friendly portions.
Clif Bar also suggests a few tasty and practical soccer snack ideas, include:
- Pretzels
- Watermelon
- Raisins
- Applesauce
- Animal crackers
- Yogurt
- Peanut butter and jelly (think Uncrustables)
- Clif Bars
- Rice cakes
Other options shared by the LA Galaxy also include:
What you don’t want to give your child before a game are sugary snacks like candy, cookies, pastries, granola bars with added sugar, or sugary cereals. It’s also not the best time to introduce any new foods you’re unsure their stomach can handle. High-fiber foods like beans, which are harder to digest, are also best avoided before a game, according to Dr. Sentongo.
How long before a soccer game should kids eat snacks?
Credit: UnsplashSoccer snacks should be given to kids at least one hour before the game begins, according to the LA Galaxy. This gives them enough time to enjoy and digest their snack while fueling their bodies so they’re focused and energized for the game.
Meals, on the other hand, should ideally be eaten about three to four hours before kickoff. If the game is scheduled in the morning, breakfast should be eaten about two hours beforehand, according to the LA Galaxy. This timing helps keep kids energized and focused without feeling sluggish or weighed down once they get onto the field.
Bottom line: timing matters just as much as the snack itself. The right food fuel at the right time helps kids stay sharp, strong, and ready to give it their all once that whistle blows. Now that you’ve got a few healthy soccer snack ideas in your arsenal, the only thing left to do is make a quick shopping list and head to the store.
Which meal are yo adding to your shopping list? Let us know in the comment section.