Snacks and Hydration
In this article .....is Gatorade a good choice? What snacks should
my child eat before , during or after playing sports? What are some healthy
snack ideas?
Snacking
Snacks are a useful addition to everyday meals but can become unnecessary extras. It’s
important to choose those offering plenty of nutritional value as well as being tasty and
convenient.
Healthy snack ideas include:
Fruit is a perfect, pre-packaged snack.
Make a fruit salad to snack on during the
day, keeping it in an airtight container in the
fridge. A bowl of fresh fruit at home and at
work also makes a convenient, readilyavailable snack.
Salad - as with fruit, make a salad to snack
on during the day. This can be anything
from lettuce, cucumber and tomatoes to
cold, cooked pasta or potato, tossed in low
fat yoghurt or vinaigrette.
Vegetable sticks - cut sticks of vegetables
such as carrot, celery and cucumber. Try
adding some tomato salsa, tzatziki, low fat
cottage cheese or hummus on the side.
Yogurt, dairyfood and custard are great
sources of calcium. Eat a pottle on it’s own
or topped with fresh or canned fruit
Fruit smoothies - simply blend a glass of Low fat milk - a glass of milk makes an
trim milk, 1-2 tablespoons of yoghurt and a instant alternative to a fruit smoothie when
handful of fruit together for a quick, filling time is short.
snack. Bananas and fresh or frozen berries
are delicious flavours.
Popcorn is a quick, cheap snack kids will Sandwiches can be a convenient snack for
love and can make at home themselves.
work, school and at home. Use different
Add only small amounts of fat, salt or sugar, types of bread, such as rolls and wraps for
and if buying ready-made popcorn, choose added variety. Visit our lunchbox webpage
the plain varieties.
for more sandwich ideas.
Bread or toast - choose wholegrain bread Rice crackers with tomato salsa, hummus,
topped with a little margarine and spread
cottage cheese or tzatziki.
e.g. jam, vegemite, honey. For a change, try
low-fat cream cheese, hummus or avocado
in place of margarine, topped with sliced
tomato for added flavour.
Nuts and seeds are a delicious, satisfying Frozen pineapple slices are a handy snack
snack. Try raw nuts such as almonds or
for a hot day.
cashews and mix with sesame, pumpkin or
sunflower seeds. Add some dried fruit for
extra variety. Nuts are full of ‘good’ oils, but
this makes them high in energy
(calories/kilojoules), so limit the amount you
eat to a small handful or two a day.
If you just can’t resist a little indulgence, try choosing the smallest option, e.g. a snack-sized bag
of crisps, mini chocolate bar or chocolate biscuit. Limit yourself to one and savour the taste! It is
how often, and how much, we have that makes the difference.
(http://www.nutritionfoundation.org.nz/nutrition-facts/nutrition-a-z/snacking)
SPORTS SNACKS
Healthy Half-Time Snacks
During a game, it's most important to stay hydrated, so keep the water flowing. If kids need a halftime snack, make it something easy to grab, eat, and digest. Avoid salty foods, since they dehydrate
instead of re-hydrating. The best half-time snack choice is fruit, since it contains lots of water and
nutrients, and also has kid appeal!
Half-time snack suggestions:
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Bananas (cut in half for younger kids so they can peel and eat more quickly)
Orange slices
Rose apples
Grapes
Small slices or chunks of melon
Apple wedges (sprinkle with orange juice to prevent browning)
Healthy Snacks After a Game or Workout
Immediately following a game or intense practice, kids need lots of fluids to replace what they've lost
to perspiration. Milk, fruit juice, and water are all good choices. For our ES children Gatorade is not
recommended as it is high in sugar and has sodium that they do not require unless they are exercising
for over an hour at intense levels.
Finally, carbohydrates and proteins help kids refuel and re-energize. While some sugar is OK, like fruit
juice, don't go overboard; it's not wise to reinforce the idea that sweets are a good way to reward
yourself for a job well done.
Healthy Snacks Before a Game or Workout
Help your child make it to half-time feeling strong: Fuel muscles with carbohydrates one to two hours
before an athletic event or practice. Grains, such as pasta or crackers, are your best healthy snacks if
kids will be playing for 60 minutes or less.
For a longer game or training session, add some protein or fiber to slow digestion and sustain energy:
Choose fruit or low-fat protein options such as milk, eggs, or yogurt.
Avoid fatty foods (these slow digestion too much) and extra-sweet foods such as soda, candy, and
sports drinks. These cause a spike in blood sugar. If sugar levels then drop quickly during a game,
your child could become sluggish or even dizzy.
Pre-game snack suggestions:
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Whole-grain bread
Cereal (as long as it's not high in sugar)
Enriched pasta or brown rice
Low-fat cheese, yogurt, or milk
Turkey, chicken, tofu, hummus
Apples, bananas, pears, oranges
Carrots, sugar snap peas, cucumbers
If you're providing a team snack, find out if any children have allergies so you can avoid those
dangerous foods.
Post-game snack suggestions:
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Fresh fruit (see list above) or applesauce
Fruit frozen into kabobs or pops
Dried fruit, including leathers or rolls made with 100% fruit
Fruit-flavored gelatin
Crackers or bagels: Opt for whole-grain versions if you can; cheese, or low-fat cream cheese
Yogurt, milk
Muffins, homemade energy bars (low-fat)
Trail mix (with dried fruit instead of candy; beware nut allergies)
Modified from http://familyfitness.about.com/od/nutrition/a/halftime_snacks.htm
Need some ideas? – check out this website:
http://www.eatingwell.com/search/apachesolr_search/healthy%20snacks
HYDRATION
The type of beverages that a person drinks can drastically affect the amount of calories consumed, as
well as the amount of calcium needed to build strong bones. When children drink too much juice, juice
drinks, sports drinks, and soda, too many non-nutritive calories may be consumed, either replacing
essential nutritive calories or causing excessive calorie consumption.
Top Choice = Water
Not only is water calorie-free, but drinking it teaches kids to accept a low-flavor, no-sugar beverage as a
thirst-quencher.
The amount of liquid a person requires depends on various factors including type and amount of food
eaten, the weather, and activity level. The Institute of Medicine of the National Academy of Sciences
has established general hydration guidelines based on gender and age.
Recommended Daily Total Water
(cups/liters) *total water includes
ALL fluids in foods and beverages
Recommended Total Beverages,
including drinking water
(cups/liters)
Children 4-8 years old
7.5 cups / 1.7 liters
5 cups / 1.2 liters
Adolescent males 9-13 years old
10.5 cups / 2.4 liters
8 cups / 1.8 liters
Adolescent females 9-13 years old
9 cups / 2.1 liters
7 cups / 1.6 liters
Adolescent males 14-18 years old
14 cups / 3.3 liters
11 cups / 2.6 liters
Adolescent females 14-18 years old 10 cups / 2.3 liters
8 cups / 1.8 liters
Adult males 19-70 years old
16 cups / 3.7 liters
13 cups / 3 liters
Adult females 19-70 years old
11.5 cups / 2.7 liters
9 cups / 2.2 liters
Second Choice = Milk
Because a cup of milk has 300 milligrams of calcium, (a key building block for strong, healthy bones) it
can be a big contributor to your child's daily calcium needs. Milk is often thought of as an important
part of a child's diet or more specifically, calcium and vitamin D are important nutrients that children
need. Alternative sources of calcium include cheese, yogurt, fortified juices, leafy green vegatables,
tofu, beans and some fish. Calcium is one mineral that children simply cannot afford to skip. The body
uses calcium to build strong bones. Lifetime bone deposition is almost complete by the end of the teen
years. Bone calcium begins to decrease in young adulthood and progressive loss occurs with age,
particularly in women. Consequently, it is VERY important that teenagers, girls particularly, consume
appropriate amounts of calcium during these critical years. It is important for teenagers to start their
adult lives with the strongest bones possible!
It it important to mention vitamin D when discussing calcium absorption. Vitamin D is a fat-soluble
vitamin that is naturally present in very few foods, added to others, and available as a dietary
supplement. It is also produced in the body when ultraviolet rays from sunlight strike the skin and
trigger vitamin D synthesis.
Vitamin D is essential for promoting calcium absorption in the gut and maintaining adequate serum
calcium and phosphate concentrations to enable normal bone growth and bone remodeling. Without
sufficient vitamin D, bones can become thin, brittle, or misshapen. Adequate vitamin D intake prevents
rickets in children and osteomalacia in adults. All children should get 400 International Units of vitamin
D daily.
Recommended daily calcium requirements:
Children (ages 4 to 8 years): 800 milligrams calcium per day
Older children and teenagers (ages 9 to 18 years): 1,300 milligrams calcium per day
General guidelines of calcium content of selected foods
Source:USDA National Nutrient Database for Standard Reference, Release 17
Food or Beverage
Serving Size
Amount of Calcium
Yogurt, plain, nonfat, 13 g protein
per 8 ounces
8 ounces
452 milligrams calcium
Ricotta cheese, part-skim
½ cup
334
Sardines, canned in oil, w/ bone
3 ounces
325
Milk, nonfat
8 ounces (237 milliliters)
306
Milk, 1% fat
8 ounces
290
Milk, chocolate, lowfat
8 ounces
288
Milk, 2% fat
8 ounces
285
Milk, whole
8 ounces
276
Yogurt, plain, whole milk, 8 g
protein per 8 ounces
8 ounces
275
Soybeans, green, cooked
1 cup
261
Spinach, cooked
1 cup
245
Cheese, Swiss
1 ounce
224
Cheese, mozzarella
1 ounce
207
Cheese, cheddar
1 ounce
204
Salmon, canned, w/bone
3 ounces
181
Mollasses, blackstrap
1 Tablespoon
172
Tofu (nigari)
3 ounces (90 grams)
163
Cabbage, Chinese (pak-choi),
1 cup
158
Cheese, feta
1 ounce
140
Rocket or arugula, fresh
1 cup
125
Fish, perch, cooked
3 ounces
116
White beans
½ cup
100
Collard greens/kale, cooked
1 cup
94
Papaya, raw
1 papaya
73
Almonds
1 ounce
70
Sesame seeds
1 Tablespoon
64
Broccoli, cooked
1 cup
61
Halibut, cooked
3 ounces
51
Bulgur, dry
1 cup
49
Kidney beans
1 cup
40
Raisins
1 cup
37
It is advised that children do not exceed the daily milk recommendations because, while milk is an
excellent source of protein, calcium, and some vitamins, milk is a poor source of iron. Consequently,
children who drink excessive amounts of milk often have poor iron intakes because they are displacing
iron-rich foods in favor of milk.
The Case for and Against Chocolate Milk
Case For Chocolate Milk Perhaps one benefit to chocolate flavoring is that it might encourage your
child to drink milk when he/she might otherwise not drink plain white milk. But even then, you are
probably better off trying to give your child alternative sources of calcium, such as cheese, yogurt, and
calcium fortified orange juice. Chocolate milk is still a superior choice to sodas and sports drinks.
Case Against Chocolate Milk The biggest case against chocolate milk is that adding any flavoring to milk
adds extra sugar and calories to an otherwise healthy drink.
Resolution
Although milk is an important drink and an easy way for your child to get protein, calcium and vitamin D
into his/her diet, it is usually best to encourage your kids to drink plain, lowfat or fat free white milk.
Adding chocolate flavoring just gives your child unnecessary sugar and calories. If your child won't drink
plain milk, you might offer alternative sources of calcium before jumping to flavoring his milk with
chocolate, as it is usually difficult to get kids to later go back to drinking plain milk once they start
drinking chocolate milk. If you are going to give your kids chocolate flavored milk, you might offer it
only as an occasional treat and not on a daily basis.
Third Choice = Juice
If your child likes juice, be sure to serve 100% juice. Also follow these recommended limits:
1-6 years old: 4-6 ounces (120-180 milliliters) of juice per day
7-18 years old: 8-12 ounces (240-360 milliliters) of juice per day
Say No to Soda
Soft drinks are commonly served to kids, but these carbonated beverages have no nutritional value and
are high in sugar. Drinking soda and other sugared drinks is associated with tooth decay. In addition,
soft drinks may be taking the place of calcium-rich milk. A recent study found that 1 in 8 preschool-aged
children drank 8 ounces of soda and fruit drinks (not including 100% fruit juice) and drank less than
the recommended 16 ounces of milk each day.
If soda habits start when kids are little, chances are they will drink increasing amounts as they get older.
In older kids and adolescents, drinking soda has been linked to excessive weight gain.
Sports Drinks/Juice Drinks
Sports drinks do have a place, however, but only when participating in a high-intensity endurance event
that lasts longer than 90 minutes. For most children, therefore, a sports drink is really not necessary,
especially as a fluid replacement at home.
DRINK
SIZE
CALORIES
SUGAR
Water
8 oz (240 ml)
0
0g
Gatorade
8 oz
50
14
Low-fat milk
8 oz (240 ml)
100
11 g
100% orange juice
8 oz (240 ml)
110
22 g
Soda
8 oz (240 ml)
~100
27 g
Juice drink (10% fruit juice)
8 oz (240 ml)
150
38 g
Hydration and Physical Activity
The best way to prevent dehydration is to make sure children get plenty of fluids when they're sick or
physically active — they should consume more fluids than they lose (from vomiting, diarrhea, or
sweating). Following simple hydration guidelines can help one perform his/her best physically.
For strenuous exercise lasting longer than one hour, The American College of Sports Medicine (ACSM)
recommends that carbohydrates be ingested at a rate of 30-60 grams per hour. This can be achieved by
drinking a sufficient amount of a solution containing 4-8 percent carbohydrates.
The ACSM also recommends consuming approximately 0.5-0.7 g of sodium per liter of water to replace
that lost from sweating. Fluid replacement solutions with added electrolytes (primarily NaCl) enhance
palatability and reduce the probability for development of hyponatremia. Hyponatremia is a rare
electrolyte imbalance that can lead to disorientation, confusion and in most cases seizures.
Hyponatremia occurs primarily in endurance athletes who lose both salt and fluids through sweat, but
replace only fluids. Regular sports drinks are formulated in light of these recommendations.
Children are more vulnerable to the effect of dehydration than adults. Even though children have a
lower capacity for sweating, their hydration needs are not that different than adults. As a result, they
overheat more frequently.
Because kids' bodies don't cool down as efficiently as adults', parents and caregivers need to encourage
active children to drink often and be cognizant for the signs of dehydration. Infants and toddlers are also
at risk during hot weather.
Because severe dehydration can be life-threatening, knowing the signs and acting quickly to help them
cool down and re-hydrate is critical.
Recognizing Dehydration
It is important that kids drink often on hot days. Those who participate in sports or strenuous activities
should also drink some extra fluid before the activity begins. They should also drink at regular intervals
(every 20 minutes) during the course of the activity and after it ends.
Thirst is not a good early indicator of dehydration. By the time a child feels thirsty, he or she may
already be dehydrated. And thirst can be quenched before the necessary body fluids have been
replaced. Kids should start drinking before thirst develops and consume additional fluids even after
thirst is quenched.
If your child has fever, diarrhea, or vomiting, or is sweating a lot on a hot day or during intense physical
activity, you should watch for signs of dehydration, which can include:
dry or sticky mouth/tongue
few or no tears when crying
eyes that look sunken into the head
grayish skin
lack of urine for 12 hours in an older child (or only a very small amount of dark yellow urine)
dry, cool skin
lethargy or irritability
fatigue or dizzines