Smart Snack Swaps: Healthier Alternatives for Your Young Athlete

Most kids love snacks, but not all snacks support their energy needs. Instead of processed, sugary snacks, try Most kids love snacks, but not all snacks support their energy needs — especially young athletes who need the right balance of nutrients to stay strong and focused. While quick sugars can be helpful right before practice or game time (I always keep Welch’s or Annie’s fruit snacks in my bag), more balanced snacks throughout the day will help sustain their mood, energy and performance.

Instead of reaching for processed, high-sugar snacks, try these easy swaps that provide more nutrients while still tasting great!

Common Snacks & Better Alternatives:

• Potato chips → Air-popped popcorn with sea salt or Veggie Straws
• Fruit snacks → Fresh berries or apple slices with peanut butter
• Granola bars (with lots of sugar) → Homemade protein bites
• Sugary sports drinks → Coconut water or diluted 100% fruit juice

Healthy On-the-Go Snack Ideas:

• Greek yogurt with honey & berries
• Whole wheat toast with nut butter & banana
• Hard-boiled eggs & whole grain crackers
• Meat stick, string cheese & baby carrots

Bonus: Store-Bought Snacks We Keep on Hand

Not all packaged snacks are bad! Here are a few easy, ready-to-go options we love:

• Chobani Flip Yogurts (9-10g of protein and fun for kids to eat)
• Clif Kid Zbar Protein (5g of protein—better than nothing!)
• Archers Mini Meat Sticks (4g protein per stick, small and easy to carry)
• Annie’s Fruit Snacks (a fun, occasional treat)
• Fruit Pouches (great for quick fuel)
• Trader Joe’s PB&C Snack Duo (cookie sticks with peanut butter for dipping)

By making small changes, kids get the energy they need to perform without crashing from too much sugar too quickly. And in my opinion, there’s nothing wrong with letting them enjoy some cookies or fruit snacks—as long as there’s some protein or healthy fat to balance it out.

Next time you’re at the store, grab a few of these swaps to have ready after school, and see if you notice a difference in your young athlete’s energy and focus!