When it comes to post-game snacks, I admit that I'm a bit of a dictator. I'm proud to be raising athletes, kids who know already that a commitment to physical fitness is of high importance to both physical and mental health. When I was a kid, there was no post-game snack; we played hard, received our pats on the back, and went home with our parents for dinner. But when my kids started to play, I noticed that parent after parent was bringing junk food -- each family very obviously trying to one-up the prior week's offering. One week, there'd be homemade frosted cookies that looked like soccer balls; the next, Krispy Kremes, or cupcakes, and always accompanied by a sugared drink. When it was my turn, I brought clementines, yogurt tubes, and water (in a jug with some extra cups, since most kids have bottles that can be refilled). And I was quite surprised: instead of balking at my healthier fare, the kids woofed down clementine after clementine, and almost all of them had a yogurt, too. Not a single kid complained that there was nothing involving frosting. It dawned on me that I needed to do two things going forward: one, e-mail the coach before the season commenced with a request for a healthy snack policy; and two, volunteer to be the snack schedule coordinator.
So, for about 6 years, I've been Snack Mom. (No one else wants to volunteer for something that requires sign-ups and reminders, it seems.) I give a speech at the first parent meeting about what's acceptable and what's not, and I ask the coach to reinforce my message that sports are a healthy habit, so the related snacks should be, too. If someone shows up with Krispy Kremes, I ask them to put them back in their car, and I always keep a healthy option in mine. (Yes, I go to almost all of their games, so that might not be possible for everyone; but the coach is always there, so you could ask him/her to do it.) One parent, early on in the season, will break the rules, and that parent will serve as an example. They will not hate you forever, and they will not make that mistake again. Someone will complain, and you invite them to bring dessert to the end-of-season party. I also have a no-nuts rule, which can be controversial since nuts are a great post-workout snack; but it's just not worth the risk to allergic children, IMHO.
My approach may seem draconian, but I promise that it works. Since I am also a coach (girls' basketball), I can tell you that what's restorative to kids post-exercise is most certainly NOT sugar. They need hydration in the form of water, specifically, and they need some restorative protein and maybe a little carbs. So, here, I share my list of:
Good-for-them Post-game Snacks
Low-fat cream cheese spread on celery sticks and raisins
Low-fat cream cheese spread on mini whole-wheat bagels and grapes
2% mozzarella string cheese and an apple; maybe add in low-fat Triscuits or Wheat Thins if it's far from mealtime
Yogurt tubes (the best, lowest sugar are the organic varieties like Stonyfield or Horizon) and a clementine or strawberries; add in a small low-sugar granola bar if it's far from mealtime
Baby carrots and sugar snap peas with mini-tubs of hummus (they sell these at CostCo)
Air-popped popcorn, a Babybel cheese, and raisins
Homemade trail mix: Toss cheerios, pretzels, raisins/craisins, broken-up graham crackers, and just a few dark chocolate chips. Serve with a protein (skim milk, cheese cubes, or yogurt).
Hard-boiled eggs, cherry tomatoes, and reduced fat cheese crackers (this is a far-from-mealtime snack, as it's very hearty)
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I'm working on some recipes now for post-sport baked treats, like nut-free granola clusters with dried fruit. As they work, I'll post them here.
Meanwhile, please add your own ideas to this list! And most importantly: best wishes for a fantastic season of whatever sport you or your kids love.
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