TIMING MEALS AND SNACKS
3 - CHALLENGE: Nervous stomach
Encourage nibbling and sipping with some casual conversation or other
quiet distraction.
• Pack dried cereals mixed with nuts and raisins or dried cranberries.
• Provide apple slices and orange segments.
• Offer baby Gouda or cheese cubes with melba toast.
• Make a smoothie for sipping.
4 - CHALLENGE: Not enough veggies
Include veggies in your own meals and snacks so you lead the way with
healthy habits for the kids to follow.
• Think snackable veggies like handfuls of snap peas, broccoli florets,
grape tomatoes, sweet pepper strips or try spiralized carrots. Offer
with ranch dressing, hummus or herbed-yogurt for dipping.
• Include grated carrot, baby spinach or shredded coleslaw to mix in wraps,
sandwiches, casseroles, soups, omelets or blended into smoothies.
• Make salads ahead so they are ready to grab-and-go. Divide into individual
portions in sealed take-away containers. Pack the dressing separately.
5 - CHALLENGE:Tournament days
Pack foods from home AS MUCH AS POSSIBLE.
• Ask for a mini-fridge with your hotel room in advance and stock it with
healthy foods or take a plug-in cooler.
• Pick up fresh fruit and veggie trays at local grocery stores.
• Choose smaller meals and snacks when time is tight between events.
• Eat and drink within 30 minutes after a game to speed up recovery.
Concerned about the child’s nutritional well-being? Consult with a registered
dietitian for personalized advice. Visit dietitians.ca.
Invite kids to help plan, shop and cook. They'll be more
likely to eat the healthy food served and will learn valuable
food skills along the way, too.