Is your turn coming up on the after-game snack roster for your kids' sports teams? (Or, for that matter, on the snacks list in the classroom, or your shopping list for after school?) Diane Javelli, a clinical dietitian at the University of Washington Medical Center, has your back. She's also a soccer mom and "couldn't stand by another season and not try to promote some healthier options" after seeing sugary drinks and junk food take center stage after her child's games.
Here's what Javelli wrote me about her experiences:
"After approaching the coach and other parents we hatched a plan to clean up the snack program for our team. Instead of each parent bringing a team snack we chose to donate to a "snack fund." Our team opted to cut out the drinks, bring our own water, and use the money to purchase better quality healthy snacks."
How do you pick a healthy snack? First, Javelli says, check with all parents about food allergies. Second, read the label, and be aware that not all products are created equal.
"Try to choose products that contain as few as possible processed ingredients like high-fructose corn syrup or hydrogenated oils. Some products include healthy ingredients while others are loaded with extra fat, salt or sugar. One example is Quaker Chewy Granola Bars, which contain seven sources of sugars compared to Nature Valley Crunchy Granola Bars, which contain more whole grains and less sugar. Kashi TLC bars use multiple types of grains with minimal sugars and add a touch of chocolate, fruit or nuts."
She really does recommend providing water instead of sports drinks, saying it's better for most kid athletes. "Half an orange at halftime has more than double the potassium of a 12-ounce bottle of sports drink, along with natural fruit sugar for fuel, and some fiber and vitamins thrown in, too." Even many "fruit drinks" are mostly flavored sugar water -- check the labels.
And what does she recommend you serve? Here are some ideas:
Fruit (fresh, dried, freeze-dried or frozen kebabs)
Frozen fruit juice bars (made with real fruit)
Popcorn (popped with oil)
Beef jerky
Low-fat muffins
Granola bars
Yogurt smoothie drinks (minimal sugars added, such as Stoneyfield Farms)
Trail mix with unsweetened fruit and nuts
Cheese and whole-grain crackers
Fruit leather (made with real fruit)
Pretzels, corn nuts, nuts
Many people think of the snacks as an inconsequential treat, a sugar boost kids "earned" through their activities. Javelli suggests instead to think of them as the start of food habits that will follow your children for a lifetime. Think the kids on your child's team won't like anything except Go-Gurts and potato chips? Parents on her child's soccer team in Kent were skeptical, too.
"Those fears quickly disappeared after the first game when the real fruit frozen fruit juice bars were met with cheers of 'Cool,' 'Aesome,' 'These are so good!' "
Still skeptical? One of my son's new friends is a choosy eater who has rejected every dish we've tried setting before him this year (including a request for plain noodles with Parmesan -- I had honestly forgotten that the green can is what kids think of as "Parmesan"). On his last visit, I offered an after-school snack of frozen purple grapes. They tasted as sweet and icy as sorbet. There wasn't a single one left in the dish.
To see more of the Seattle Post-Intelligencer, for online features, or to subscribe, go to http://seattlep-I.com.
??? 1998-2007 Seattle Post-Intelligencer. All Rights Reserved.