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Sports Snack Handbook For Healthier Team Snacks

Wish there were healthier team snacks on the sidelines of youth sports? I can help you make it happen!

Several years ago, I had a moment of clarity as I watched my son’s pee-wee soccer team gobble frosted cupcakes, cookies, and chips after a Saturday morning game: Why are kids given so much junk food on the sidelines of sports?

The next season, I worked with my son’s coach to establish a fruit-and-water-only snack policy for the team, which was a hit with parents and players. I did the same the next season. A friend dubbed what I was doing “Snacktivism”, and the name stuck.

So if you’re tired of cupcakes, cookies, chips, and gummy fruit snacks on the sidelines of sports, if you wish the kids had something healthier to enjoy together after the game, you can make healthy team snacks happen. You can be a Snacktivist too!

Sports Snack Handbook

Below are four free resources for you to use:

  1. A sample coach email: The best place to start is with the coach. Get the coach on board before the season begins, and you’ll have a much better chance of making change happen.
  2. A sample team email: Here’s a sample email to send to parents once you and the coach have decided on a team snack plan.
  3. FAQ to answer questions from coaches or parents: Here are answers to the biggest questions and pushback you’ll hear, from “But they’re burning so many calories!” to “But don’t kids need sports drinks?”
  4. A list of 20 fruit & veggie team snack ideas: This list will get you started with lots of suggestions.
Please feel free to customize and use these resources for your own teams. You can also download all four as a FREE bundle of printables:
 

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Sample Coach Email

Hi Coach ____,

I wanted to introduce myself. I’m _____’s parent, and we’re all excited about the upcoming season!

I’m writing because I’d like to discuss the topic of team snacks with you. I’m wondering if you would be open to either eliminating the team snack entirely or creating a fresh-fruit-and-water snack policy for our team this season (remember the orange slices we ate on the sidelines when we were kids?). I’m concerned about the junk food I’ve been seeing on the sidelines of kids’ sports. One of the reasons we have our kids in sports is to encourage physical activity and good health, and these kinds of snacks derail that goal. I would love to hear your thoughts on this. And if you decide to go with fresh fruit, I’m also happy to organize a snack schedule for you. 

Thank you!

Sample Team Email

 Hi everyone,

The coach has asked me to organize the snack schedule this season, and we have a great idea: Remember the orange slices we all ate on the sidelines when we were kids? Let’s bring back them back! We want our kids to play sports so they move their bodies, burn off energy, and be strong–so let’s give them a snack that keeps them healthy.

Here’s what the coach and I are asking of you: Every child brings a water bottle, and parents take turns bringing fresh fruit for after the game. This fruit-only snack policy benefits everyone because there’s less cost (when it’s your turn to bring snacks, you are only in charge of bringing fruit, no drinks) and less mess (no packages to pick up, no juice pouches in landfills). It also means they’ll be hungry for lunch or dinner afterward.

Feel free to bring any fresh fruit you’d like (please wash it so it’s ready to grab and eat). You can also bring small boxes of raisins (but please do not bring fruit roll-ups or fruit snacks, since those are mostly added sugar).

Some ideas: Orange slices, bananas, apples, peaches, pears, watermelon slices, grapes (cut into small bunches), berries or melon balls/chunks in paper cups.

If you don’t think your child will eat fruit or feel he needs something more after the game, please bring your own snack and give it to your child when you’re away from the field.

Remember to bring a full bottle of water to each game for your child. Please do not bring flavored water pouches or juice boxes for players. The best thing for kids to drink before, during, and after sports is regular water, according to the American Academy of Pediatrics. The electrolytes lost during sweat can easily be replaced at their next meal.

With this snack policy, our team can set an example for the whole league. We all care about our kids and want the best for them, so let’s do something great for their health!

Please let me know if you have any questions or concerns about this snack policy.

Thank you!

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Team Snacks FAQ

Why fruit?

Fresh fruit has a little bit of carbohydrates for energy and lots of water for hydration. And kids simply need more of it: 75% of 6-11 year olds don’t get enough fruit. And on any given day, 25% of toddlers and preschoolers don’t eat a single bite of it.

What if I don’t have time to wash and cut up fruit?

Grab a bunch of bananas. It takes the same amount of time to grab those as it does to grab a few boxes of gummy fruit snacks. They’re cheaper, too.

What about sports drinks? Don’t kids need those after exercising?

Actually, no. Sports drinks are designed for endurance athletes. The American Academy of Pediatrics says that most kids need only water to hydrate during and after sports. Those drinks just add a lot of extra calories (plus sugar and dyes). Kids can replenish any lost electrolytes at the next meal or snack.

But our kids are burning off a ton of calories on the soccer field, aren’t they?

Kids burn off far fewer calories in team sports than we think. According to a recent study from the University of Minnesota School of Public Health, the average 8 year old burns only 150 calories in an hour of sports—but the typical after-game snack has 300- 500 calories.

Don’t kids deserve a treat every once in a while?

The problem is that kids get treats at every turn: School, daycare, preschool, parties. Treats are not the exception anymore; they’ve become the rule. Toddlers and preschoolers get 16 teaspoons of added sugar every day, and 6-11 year olds get 24 teaspoons. One in three children is overweight or obese today. (That’s triple the rate from when we were kids.)

My child won’t eat fruit. Why don’t’ you just bring some fruit for your kid?

The simple fact is that most kids are not going to choose fruit over a Fruit Roll-Up if given the chance. And don’t underestimate your child: You’d be surprised at the effect that positive peer pressure has on kids. They’re more likely to eat something new or different if they see their friends chowing down on it too. But if you’d prefer that your child have something else, give it to them in the car on the way home.

Why do we even need snacks?

We don’t. If all of the parents are in favor of eliminating snacks, let’s go for it. Less hassle for everyone.

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20 Fruit & Veggie Team Snacks

WHOLE FRUIT:

  • Bananas (budget friendly!)
  • Apples
  • Clementines (easy for little hands to peel)
  • Pears
  • Peaches or nectarines
  • Plums

CUT FRUIT:

FRUITS & VEGGIES TO GO:

  • Paper cups of berries
  • Individual bags of baby carrots (look for these in the store by the regular carrots)
  • Baggies of sliced peppers and celery sticks
  • Snack-size baggies of melon
  • Small paper bags of grapes
  • Paper cup or baggie of cherries
  • Small boxes of raisins
  • Prepackaged blueberries
  • Cups of sugar snap peas (nice and sweet!)
  • Cups of pineapple chunks

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Reader Interactions

Comments

  3. Bummer, I already sent out snack schedules and info for the season! This would have been great two weeks ago for me. I feel like I would just be bossy if I changed things a couple weeks in. I’ll remember it for spring season though. Thanks!

    Reply

  4. Sally,
    I share your opinions on sport team snacks and you are right on the mark in your other article – people don’t always like change! I used to be more of a ‘snacktivist’ but have backed off because it feels like an uphill battle. Yesterday (before I came across your blog) I wrote to the president of our local rec league asking that we completely remove snack schedules from our teams. In my opinion, even fruits can be problematic for various reasons so I think each parent should bring or not bring what they see fit and the team sport should just be about the sport. Kids can bring water but ‘re-fuel’ on their own. I think this course would please everyone and also remove a lot of hassle from the parents & coaches trying to figure out what to bring for everyone. Great blog – thanks!

    Reply

  5. Thanks for a great blog and letter. My daughter has played soccer for several years and I am so disgusted with the idea that we reward our children for doing something good for their bodies by plying them with junk and sugary drinks that they don’t need. After our game last weekend, my daughter got a rice krispie bar and a bag of candy. Seriously?? Even if fresh fruit isn’t an option, there’s a variety of dried fruit out there (and/or nuts if allergies aren’t an issue.) Just go to Sprouts or Trader Joe’s. Trader Joe’s carries raisins and dried korean shingo pears that would be perfect for games. I know, however, that if I handed out pencils or fruit after a game, I’d be the most unpopular mom on the team. Oh, well!!!

    Reply

    • Thanks Lisa! Sorry to hear about that snack. Yikes. I wonder if your girl’s team might like something fun like fruit kebabs. They are a little fancier than whole fruit, and what kid doesn’t like food on a stick? 🙂

      Reply

  6. Alright! I am now the soccer coach for my son’s 3&4 year old soccer team. I just made an PDF showcasing fruit and water as our “Super Soccer Snacks.” Thanks for the great stats and resources. We’ll see how parents react next week!

    Reply

  7. Hi Sally! Me again! This is AWESOME!!! I really hope that my girls’ teams will get on board with this! I had them bring orange slices last season for half time (like back in the day!), and asked for 100% juice after the game and a “healthy” treat. It all went pretty good, but I LOVE your letter, and LESS in total!! Everything here is awesome, and I am going to pass it on to the commisioners of both leagues — fingers crossed that they will pass it on too!! Awesome, awesome job!!!! Thank you so much!!!

    Reply

  10. Hi Sally! You’ve offered up some great tips for helping parents advocate for healthy snacks for their kids playing sports. Thought it would be great to share with you and your readers that the Healthy Kids Hub is a website that provides hundreds of resources – (much like your sample letter to parents) – to help out-of-school time programs develop the healthy habits of snacking smart and being more physically active. Check it out at http://www.healthykidshub.org!

    Reply

  11. I just used your template to email our local town Athletic Director to ask that they replace “fruit” roll ups and “fruit” gummy snacks after practice with real fruit. Crossing my fingers! Thank you for the template!

    Reply

  13. Great timing! We have three boys in sports and I am going to encourage this at the first practice. I think another plus is that this will eliminate parents vying for the, “Best, Most Expensive, Sweetest, Fanciest Snack Ever” award. My boys do not need multiple snacks, nor do they need them in fancy bags with embellished nametags. Keep the cost down and keep it healthy!

    Reply

    • JoAnn–AMEN to that! Let me know how it goes. I hope your child’s coach is receptive–that can make all the difference. I also like the option of no snack at all–eliminates the need for parents to do anything but show up with their kids and a water bottle. 🙂 Good luck!

      Reply

  14. This works well for soccer teams I’m sure, but for 300 cross country runners you can see how it would get very pricy. I’m all for no treats or parents can bring their own. My son knows not to eat garbage, so he always asks (even at 13) if he can have something. Sometimes I let him take something and have it after dinner, but most times he doesn’t want it. If you’re not giving them this food at home, chances are they aren’t going to want it elsewhere either. Just my thoughts. 🙂 The cc team always has a large water jug. The treat of choice are those disgusting sugary ice pops. I get it, it’s hot out, popsicles sound good…but when we make our own at home…ugh. lol I do let him occasionally take part, like I said, but to feed an entire cc team of 6-8 graders oranges, would be way expensive. I say no snack or bring one.

    Reply

  15. Most parents agree that having our kids in sports a good thing for them physically and socially. What mot parents aren’t aware of is the ingredients used to make snacks that are promoted to our kids (“More Money Is Spent in Advertising Than The Actual Ingredients Used). Whole vegetables & fruits always have been and will be the best for our Children’s health. If you are concerned about electrolytes eat grapes with seeds or orange slices. If your not worried with your Child eating processed & junk foods, look at the complications of chronic health conditions. 20 years ago there was a commercial asking what would you do if you couldn’t run and play with your Grand Kids. Know the question soon will be “What Will You Do If You Can’s Run & Play With Your Own Kids”. Complications Due To A Chronic Health Condition, Blindness, Loss Limbs, Totally Immobile, this is the possible future a lot of children will experience in the early 30’s.

    Reply

  17. Any thoughts on low fat chocolate milk as a “recovery” snack? I live in Wisconsin & the dairy council promotes the low fat chocolate milk. Seems to me. It is not a bad idea – some sugar, but less than dried fruit and other sweet foods or drinks.

    Reply

    • Hi Pat–Chocolate milk can be a good recovery drink because of the balance of carbs and protein it contains. That being said, pee-wee athletes don’t usually need a recovery drink. A good lunch or dinner after a game is enough to replenish nutrients. If your child is playing more competitively/for longer and more intense periods of time, chocolate milk can be a fine drink to incorporate–but again, you can also get carbs and proteins from other foods and drinks as well. Hope that helps!

      Reply

  18. Do you have any posts or suggestions for daycare? I provide breakfast lunch and snack for my kids but it seems like there are some months that have four or more birthdays and they bring stuff in i never want my kids to have. I cant manage anymore and most of the time there is no notice to bring our own. Id rather they eliminate treats all together or limit it to fruits.

    Reply

  19. HI,
    I really love this. I was also not interested in giving junk to my kids and also worried they are easily getting tires after few minutes also and not sure how to handle the scenario. your thought is an eye opener for me specially.
    Thanks a lot , i would follow this strategy.

    Reply

  20. My 6-year-old’s spring soccer league never mentioned anything about snacks before the season started, so I was surprised to discover the coach and his wife handing out (juice and junk food) snacks to the kids after every practice/game. I’ve never seen any written policies about snacks, so I’d like to email the league coordinator about creating a (healthy!) snack policy for the 2017-2018 season. It’s a league that serves a lot of kids — 2,400! Have you or any of your readers tried working with people at the league level to implement snack policies? Any advice?

    Reply

    • Hi Anne–I have gone to the league in my community for soccer and baseball/t-ball. Unfortunately I struck out both times. In both leagues, the feeling was that the parents should be allowed to do what they wanted in terms of snacks. That’s why I’ve tried to work with each coach we’ve had along the way and hoped it would catch on in other teams. For the baseball league, I collected comments and letters from parents who were in agreement with me. That’s something you could do to show that the opinion is more widespread that just you. You could also draft a sample policy. My advice would be to find out who is in charge and approach them in the spirit of helpfulness and gratitude for the (likely volunteer or not-highly-paid) work they do with the kids and community. If you move forward, I hope you will keep in touch and let me know how it goes!

      Reply

  22. This is wonderful. Do you have something similar for teachers. My 1st Fraser is being rewarded with candy at school “everyday” and I’m completely not “ok” with this. Any ideas how I can approach this to his “seasoned teacher”?

    Reply

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