Snacks & Sports

It is important to nourish growing bodies with energizing foods and snacks. Active kids are healthier kids – and don’t forget that good nutrition supports good health and enhances performance. Paying attention to your child’s nutritional needs and providing before, during and after the game can give them a winning edge —not just on the field, but in the classroom, too.

Your body needs carbohydrates, protein, fat, vitamins, minerals and fluid to fuel it for sports and play. To grow and develop, your body needs a variety of healthy foods from fruits and vegetables, complex carbohydrates, lean proteins, and healthy fats. Healthy food will give you the energy to perform at your best!

Macronutrients 101

Carbohydrates are the body’s fuel and energy source. Choose complex carbohydrates such as whole grain breads and cereals, beans/legumes, and starchy vegetables. Fruits and milk or milk products are also good sources of carbohydrates and contain essential vitamins and minerals.

Protein builds and repairs muscles, skin and cells in the body. All foods made from meat, poultry, seafood, beans and peas, eggs, soy products, nuts, and seeds are considered good sources of protein.

Fat provides your body with energy, protects body organs, plays a role in the immune system, and assists in many body processes. Choose “heart healthy” fats including polyunsaturated fat, such as fish oil, flaxseeds, and nuts and monounsaturated fat, such as olive oil and canola oil.

Snacks & Sports

When choosing snacks for your kid’s, it is important to include a balance of carbohydrates, proteins, and fats to provide your child with the proper fuel they need for performance. Having balanced snacks helps to keep energy levels steady throughout activity and enhances performance.

Taking in enough water and other fluids is also key to good sports performance. Fluids help to cool the body during sports and also transport nutrients throughout the body. Here are some tips for keeping your kid’s hydrated:

1. Thirst is not a good indicator of need. Encourage kids to drink water before, during and after activity or sporting event.
2. Have kids bring a bottle filled with cold water to each event.
3. For events lasting one hour or less, water is best.
4. For vigorous activity lasting 90 minutes or more, sports drinks or diluted juice may improve endurance. Replenish with Capri Sun Roarin Water Wild Cherry or a refreshing cold Gatorade.

Choose MyPlate

When planning meals, the best balance for active kids is 50-55% of calories from carbohydrates, 10-15% from protein, and 25-30% from fats. Use MyPlate as a guide to what your food plate should look like.

1. Make half your plate fruits and vegetables
a. Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert.
2. Make half your grains whole grains
a. To eat more whole grains, substitute a whole-grain product for a refined product—such as eating whole-wheat bread instead of white bread or brown rice instead of white rice.
3. Choose lean protein
a. Choose lean meats when possible such as chicken, turkey, lean beef, and cold water fish. Other good sources of protein are eggs, milk, nuts, seeds, and beans.
4. Switch to fat-free or low-fat (1%) milk
a. They have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.
5. Foods to eat less often
a. Cut back on foods high in solid fats, added sugars, and salt. They include cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fat meats like ribs, sausages, bacon, and hot dogs. Use these foods as occasional treats, not everyday foods.

NuVal Nutrition Scoring System

Meijer wants to help families make healthy food choices. In every Meijer store, we have introduced NuVal, an easy-to-use, science-based food nutrition scoring system. This system considers more than 30 nutrients of a product and boils the information down into one single number that can be used to compare foods. Scores range from 1 to 100. The higher the nutritional value, the higher the NuVal score. Look for NuVal scores on the shelf price tags of your favorite store brand and national brand products and easily compare them to make healthier choices. “Trade up” foods to get higher scores at your next meal and snack.

Use NuVal to help make healthy choices for your kid’s snacks. Snacks help provide nutrients and energy children need to focus and play well. Try some of these snack ideas:

1. Jif Naturals Peanut Butter & Meijer Grape Jelly Sandwich on whole grain bread.
2. Rice Cakes with Jif Naturals Peanut Butter and sliced banana.
3. Nabisco Fiber 5 Grain Crackers with Meijer 2% Cheddar Cheese slices.
4. Meijer Low- Fat Yogurt Cups with Kashi Mountain Medley Granola.
5. Mott’s Applesauce Cups with Meijer raisins and Meijer Walnuts.
6. Nature Valley Fruit & Grain Bar
7. Turkey & Pepper Roll-Up- Oscar Mayer Select Slow Roasted Turkey slices with Cracker Barrel Havarti Cheese Slices and sliced red bell pepper
8. Oscar Mayer Complete Chicken Tortilla Lunchables with Fruit
9. Kraft 2% Milk String Cheese
10. Ziploc Sandwich Bag Salad- mixed greens, tomato, cucumber, baby carrots and 1 tbsp. Meijer Light Italian Dressing

For more snack ideas visit and simply type the word “snacks” into the ingredient box to print recipes and shopping list. For more nutrition information and a weekly menu plan, visit

9 comments (Add your own)

1. Tamer wrote:
If u mean that meat is not good for us becouse its high in srutaated fat.. well thats wrong.. the main fat in meat is unsaturated fat.. Sure processed meat man made one r not good.. but grass fed meat is great tasty and good for us!! Ovviusly its not the only food to ear..

Mon, October 1, 2012 @ 11:57 AM

2. Islame wrote:
First, it's important to know that all carbs (even vagetebles) are converted to sugar (glucose) by the body. When you lower carbs in your diet, you have to increase dietary fat. You do not want to fuel your body with protein. If enough fuel calories (from fat or carbs) are not provided, protein will be converted into fuel not used for cellular regeneration tissue needs your body will catabolize it's own lean tissues.For most people, it's usually easier to go thru carb withdrawals (which takes 3 days) then slowly increase carbs than to try just cut down on carbs.Simple carbs are addictive can be disastrous to health. The best way to break the addiction is NO carbs for 3 days. Make a huge batch of deviled eggs, eat one every time you want something have huge omelets with bacon, sausage, peppers, mushrooms cheese. Pork chops smothered with peppers, mushrooms cheese pork rinds dip or tuna/chicken/turkey/egg salad steaks a huge sugar free cheese cake. Eat so much you won't feel deprived of anything. By the 4th day, the addiction will be gone you can start making healthy choices.You can lose more body fat eating protein fat (don't eat protein alone) than not eating AT ALL. To lose weight fast, eat all you want, but nothing but meat, eggs, healthy oils, mayo, butter half an avocado a day (for added potassium). Keep the calories high the fat percentage high, at least 65% of calories. Green vagetebles some cheese will continue weight loss but at a slower pace.The first 2 weeks eat several cups a day of (mostly) lettuce celery, cucumbers, radishes, mushrooms, peppers more variety of vagetebles thereafter add 5 grams per day additional every week (20 grams day first 2 weeks, 25grams 3rd week, 30grams 4th week etc) til you gain weight, then subtract 10grams. That will be your personal carb level (everyone is different depends on how active you are.) Start with meat, fats salads for 2 weeks and then slowly add in more green veg, wk4 fresh cheeses, wk5 nuts seeds, wk6 berries, wk7 legumes, wk8 other fruits, wk9 starchy veg, wk10 whole grains. You will learn how your body reacts to different foods. The first week is just water weight but fat is lost thereafter if you keep your calories high enough. Otherwise the body will strip it's own lean tissue for nutrition. Although that may look great on a scale it will make it MUCH easier to accumulate fat in the future (since all that pesky lean tissue burning up calories will be gone). The body won't release fat stores if you lower calories below what it needs. It will slow metabolism to compensate store every spare ounce as fat. If you continue lowering calories, it will continue lowering the set point, til it can survive off nothing store fat on anything. The body will only release it's fat stores if it knows there is plenty of nutritious food.Eating carbs while trying to lose body fat is terribly inefficient. When in glycolysis (burning glucose as fuel) you have to lower your calories (which slows your metabolism) exercise heavily to deplete your glycogen stores before burning body fat.The core of Atkins program is converting the body from glycolysis (burning glucose as fuel) to ketosis (burning fat as fuel). Dietary fat levels need to be at >65% of total calories, if not, the body will still remain in glycolysis by converting 58% of excess protein into glucose (via gluconeogenesis). It takes minimum of 3 days to convert a body to ketosis, (but only one bite to convert back to glycolysis). People feel sluggish the first week but most feel better than ever thereafter.Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) trigger insulin which can store the calories eaten into fat. The more protein the more the fat burning hormone glucagon is released. The more carbohydrate the more the fat storage hormone insulin is released.High insulin levels promote inflammation, weight gain, hunger unbalance other hormones. Controlling insulin levels will balance out other hormones allow human growth hormone (HGH) to be produced naturally so lean muscle will be gained even without exercise. Any exercise will greatly increase muscle mass with high HGH levels.Ground flax seed (2 Tbsp) 1/4 cup water, artificial sweetener, mix in a raw egg let sit 10 min. to absorb liquid, put some cream cheese in the middle nuke 2 minutes. Suggested for daily fiber needs.As long as you have <9grams carbs per hour, you will maintain insulin control shouldn't gain weight, no matter the calories because insulin, the fat storage hormone is not activated. Many people gain weight on high carb, do low carb to lose weight then are shocked when they return to high carb gain weight. Many people can return to moderate carb levels but very few can really eat all they want of sugar maintain weight or health.

Mon, October 1, 2012 @ 8:11 PM

3. Juliana wrote:
Although the book may contain some very good intmooafirn, the poor editing makes it hard for me to read. As a magazine editor, I probably notice these problems more than others, but I find them very distracting. I may change my rating once I've made it through the entire book, but as it is, I'm having trouble reading more than 2-3 pages at a time without putting the book down in annoyance.

Tue, October 2, 2012 @ 1:57 AM

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Wed, October 3, 2012 @ 10:26 AM

5. Caroline wrote:
This is exactly what I was looking for. Thanks for wtrniig!

Wed, October 3, 2012 @ 11:37 PM

6. Tri wrote:
jogging is an excellent execirse because it let you lose weightevenly throughout your whole body. If you want to lose weight inspecific areas, you should target them with execirses. If they areyour problem areas, they will be very difficult to tone. You will haveto work double on them. The best approach is this:1. Lower/control your daily calorie intake (control for normalweight, lower for overweight).2. Run/jog to lower your overall body fat percentage.3. Target your problem areas with excellent execirse, you can do it in front of your TV: sit on astool, and put your toes under something (piece of heavy furniture,for example). In your hands hold a little dumbbell. Please, make surethat it is not very heavy, start with one kilo, for example, or youwill damage your back and spine! Slowly move the upper part of yourbody back, until it's parallel with the ground. Stop for a second andmove it back to the sitting position. Repeat ten times. Every week addto the number of repetitions. You will see the results in a week,guaranteed! You will see or feel under the fat if you have any sixpack and muscles. Dumbbells do wonders. Much better than thesecrunches I came up to three hundreds and there was no results ATALL. With the dumbbells you will see it in a week.

Thu, October 4, 2012 @ 12:33 AM

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Sat, October 6, 2012 @ 12:49 PM

8. Physius wrote:
this book is straight to the point, a great read, full of scflctiiinaely valid useful information. If you want a lose weight quick diet program this book isn't for you, but if you want to understand how your body works, how fat is burned , how to find out how many calories your body needs and how to write a good nutrition program specifically tailored for you or your clients this is the book for you. This book doesn't teach you a new fad diet it helps you understand nutrition, something most of us should have learned in second grade science class.

Mon, October 8, 2012 @ 4:07 AM

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Mon, October 8, 2012 @ 4:38 PM

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