By Elizabeth Magee, LRD
As much as I don’t want summer to end, I think a regular schedule could help me get my life together – maybe.
With school starting there are activities, packing school lunches and of course snacks for those kids after school. No one likes a hangry human.
How can you fuel your kids through the day and those practices, which for some sports, have already gotten into full swing?
For most kids, protein shakes and other supplements aren’t necessary. They can get enough protein through “regular” food. But I’m not against throwing a protein bar in my teenager’s backpack for those last-minute quick snacks when I know she’s not planning ahead and rushing from one practice to the next. These kids are busy! I know I’m not the only one with a kid doing two sports at once. They leave in the morning and come home long after dinner. They NEED good nutrients to support them (whether they agree or not).
What can you have on hand to avoid that morning scramble or when they are starving and ready to eat their shoe?? Here are some staples we have (or will have once we’re in full swing):
- Granola bars – all the kinds. They’re quick, they don’t need a fridge and most importantly they seem to hold up at the bottom of a backpack. Generally, they are a crowd-pleaser. Nutrigrain bars are a great option too, they just don’t seem to hold up as well at the bottom of the bag.
- This is where a protein bar can come in handy too. No fridge required. They’re fine if left in the car all day, and that protein will give kids a little staying power.
- Chocolate milk!! The perfect post workout recovery drink and a crowd pleaser most of the time. I’m going to lump yogurt into this category to save a bullet point. Carbs, protein, Calcium – BANG! Lots of nutrition to brag about.
- String cheese. Adds a boost to fruit, crackers, nuts, or whatever you’re snacking on. Peanut butter or your favorite nut butter can do the same. They are healthy fats and stick to your ribs so you aren’t famished. You could stir some into your oatmeal or yogurt too.
- Make “homemade Lunchables” by tossing in your fave crackers or pretzel thins, cheese and meat. Perfect for a meal or snack
- Beef jerky, or turkey jerky. Satisfying, portable, and another snack that holds up great at the bottom of a backpack!
These are just some suggestions to avoid hangry afternoons!! Get creative. Try new things. You might come up with your own list of winners!
Elizabeth Magee is a licensed registered dietitian. Her posts appear monthly on OYT.
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