Think of real food = good fuel for your body. You’re kids have been practicing hard all season, so complement all of that hard work with good nutrition when they head off to practice or compete. With a little advance planning, your kids can skip the processed, greasy, and fatty stuff typically sold at the concession stand and be on the top of their game!

As our crew gears up for weekend of swimming, here’s what they’ll have packed to eat before, during, and after the meet:

1. Sandwiches. Yes, they’re the no-frills workhorse of the lunchbag. Keep it simple. Turkey, peanut butter with or without the jelly, or a nut-butter alternative of your choice. Skip the lettuce/tomato/cheese/mayo on top so its easier to digest.

2. Fruit: Applesauce, bananas, clementines. Bananas and Clementines come perfectly packaged from nature and don’t need any prep. This is one time where I’ll buy applesauce pouches since they’re so darn convenient. Just look for those that are made from only fruit: it’s nature’s sugar, any added sugar is totally unnecessary. Fruit with a bit more fiber such as apples or oranges might be better with longer lead-time since they take longer to digest.

3. Energy bites. With about 7 ingredients, these are easy to make ahead and take with you. Mix and match your favorite ingredients. If you don’t feel like rolling them into balls, store the mixture in a small container and pack a spoon. Click here for a link to our favorite energy bite recipe from a previous blog post, where you can also watch Annie make them on TV!

4. Date bars. These are similar to a homemade Larabar (so if you’re short on time and a large bag of dates, a box of Larabars will do the trick). If you want to give it a try, they’re pretty easy to make. The key is to keep the ingredients to a minimum. Keep reading to find our recipe at the bottom of this post!

5. Trail Mix. Combine a few of your favorite non-sugary, simple cereals with some dried fruit and just a few nuts. This stuff can be easy to eat by the handful, so pack it in small containers or little bags so your athlete doesn’t accidentally eat the entire batch at once. A good mix can include plain Cheerios, Rice Chex, mini pretzels, raisins or dried cranberries, a few peanuts and a few semi-sweet chocolate chips.

6. Smoothies. These are particularly good afterwords since dairy can be hard on your stomach while exercising. Mix a cup of frozen berries, a frozen banana, a cup of plain yogurt (avoid vanilla - it has lots of added sugar and the fruit will sweeten the smoothie naturally), and a cup of water in a blender. Double or triple the recipe as needed. Add in a half cup each of almonds and oats for a heartier smoothie that will keep your athlete full longer.

7. Water. OK, this isn’t necessarily a snack, but it’s probably the most important thing on the list. The average kid isn’t exercising at a high enough level to require sports drinks, and water is typically enough along with some healthy snacks. If you do choose a sports drink, consider diluting it with water.

And if you find yourself short on time and at the store, there are some pretty good packaged options available. Just make sure to read the ingredient label first! If you can’t pronounce it, you might not want to eat it. We’d love to hear some of your favorite healthy on-the-go snacks for your athlete. Please share!