By blog team member, Kiran.To learn more about Kiran, check out our team page or her blog!
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Eating real food is important to me and just as important for my family. I know firsthand that this is not always easy, and it doesn't happen overnight. But as parents, I feel that it's our job to give our kids the knowledge of what healthy actually means—both in and outside the house.
Our First Soccer Experience
Last fall, my 7 year old joined the local soccer league - a very organized one at that. We're still in the stage of figuring out where our kids' talents lie, and for this season, it was soccer. One practice a week and one game on weekends...that I could handle. But the snack situation I could not.
The first game rolled around, and each girl was instructed to bring a water bottle. Super, I thought. They absolutely need hydration. The coach had brought a big bag of oranges, cut and ready to be consumed, which the kids ate during the 45 minute game. Awesome! I loved that they had a sweet, nourishing whole food snack and water to nosh on while taking a breather.
But then when they finished the game and were given a bag of Cheez-It's and a Capri Sun, I was baffled. Um, really? But what was I going to do, be the mean mom who wouldn't let my daughter take the snack? (I was not the mean mom this time.)
Shortly thereafter I received a sign-up sheet. Apparently this was going to be the norm. Each parent was to sign up to bring cut oranges for one of the games, and on that same day they were responsible for supplying the snack.
Snacks vs. Soccer
My first issue is this. When it comes to recreational sports for kids, they don't really need a snack afterwards. If they are fed a good, solid breakfast prior to the game and then they hydrate and eat oranges during, do they really need something else right afterwards?
I'll admit that I don't have a degree in sports nutrition, so I reached out to an expert on the subject. Nancy Clark is a registered dietitian and best-selling author who is known for her book, Nancy Clark's Sports Nutrition Guidebook. She concurred saying,
"The determining factor is how hard the kids have played. If they have gone all out and done exhaustive exercise or if they will be playing again in 6-8 hours, they need to rapidly refuel. However if they just played a friendly game of soccer and are hungry afterwards, they can go have lunch. Kids bodies are very good at regulating; they know when they are hungry and know to eat when they are. If you put Cheetos in front of them, they will eat them just because...but they'd probably be fine heading home to have lunch."
I also have an issue with kids getting unnecessary snacks because, once again, I feel that we are programming our kids to think that you always get something when you do something. In this case, the kids were more excited about the snacks than the actual game.
Whatever happened to just being proud of playing and feeling good about what you just did? When did we lose this simplicity?
During our soccer season, these are some of the snacks my daughter received:
- Cheese-Its and Capri Sun
- Doritos and Gatorade
- Cheetos and a juice box
- Chex Mix and a juice box
- Potato chips and a Gatorade
- Pretzels (made from refined white flour) and a Powerade
I have to admit that I had angst for a few weeks before it was my turn. As the soccer team was poisoning (Okay, okay. Maybe that's a strong word. Brainwashing?) my daughter into thinking she'd have these highly processed snacks, what could I bring that would satisfy on all levels?
I opted for squeezable applesauce and whole wheat pretzels. And water. For Pete's sake, what's wrong with just some water to drink afterwards??!
I had two non-takers; I'm not going to lie. But most left feeling happy, especially my kids (I had brought extra for my three other children). And me. It was a win, and I'm not talking soccer.
What Can We Do About It?
I realize that I'm not going to change every sports association out there. Though I'm really, really hopeful (hint, hint) that some of you will read this and take action, I'm sure that snacks of some sort will continue.
So I've included a list of better choices in case you have to sign up for snack duty for your child's sports. And note that I realize many organizations probably won't let you make your own goodies to bring, though how great would that be??
Healthy Sports Team Snack Ideas
- Carrot sticks (in baggies*)
- Apple slices (in baggies*)
- Mini apples
- Whole-wheat pretzels
- Lara Bars
- Dried whole grain cereal (such as puffed brown rice or organic corn)
- Bananas
- Squeezable applesauces
- Unsweetened applesauce cups
- Dried dates (in baggies*)
- Strawberries (whole with tops cut off, in baggies*)
- Oranges
- Bags of popcorn made using The Popcorn Trick
- Small bag of almonds (Trader Joe's sells these) - not suitable for those with nut allergies
- Raisins
For more ideas check out our list of 85 snack ideas for kids and adults!
*A great alternative to regular plastic bags are these bio-degradable monster bags.
I'm not the only one who is fired up about this. Sally from Real Mom Nutrition has a great post that includes all the tools you need to be proactive about being a "snactivist" when it comes to sport snacks. School Bites has another great post on the topic.
Please share your thoughts. Have you encountered this? And if so, how did you handle it?
March 7, 2014 update:
I am ecstatic to share that I took some of the commenters' advice. A few of you had suggested not just talking about it, but doing something about it. So I reached out to our local soccer association who was 100% on board with it.
They had me put together a letter to go out to all parents regarding the topic, along with suggested snacks (above), though it's up to the coach to decide whether or not they want to implement a snack rotation. I was sure to suggest oranges and waters for during the game. They also are including this information on their website.
To be exact, below was their response:
"Thank you for your passion and efforts. Think this is a big issue and will support you in this."
You can read the entire correspondence with the team here if you'd like.
Thank you for encouraging me to reach out to them - and now it's your turn to also do so. Together we can make a difference!!
Shannon Owens says
I was in this situation two years ago. When it was my turn to bring snack, I provided bananas and water. One kid actually cried.
Kerri says
Ha! Can I like this? I also bring water, fruit, raisins, and sometimes if I am really generous fruit strips from target. Some kids visibly recoil when they see. Oh well.
Beth S. says
Yah, I brought banana muffins and cheese sticks one time and one kid asked, "Do you have anything else?" Eye roll. LOL! I've done the mini raisin packs w/ cheese as well and got several "passes" on that one too.
Amy says
Which means that the kids are not truly hungry!! If they were ravenous, they would accept any snack. I am against the snack after practice. I coach skiing and we don't provide snacks or food rewards. None of the kids have ever said anything about it. The parents pack snacks for their own kids and all are happy. Why do we need to do joint snacks?
Karen Cumming says
For the last 15 years or so I have volunteered to manage, coach, or be Team Mom for my kids teams, and every season would send out a simple request for healthy choices for the traditional post game snack. That was all it ever took, and 99% of the parents were on board with it, bringing grapes, cheese sticks, fig bars, etc. This past season I stepped aside, meaning no request was put out there to keep it healthy, and sure enough, my son left every game with lunch bags full of cheetos, candy, and sugar syrup drinks! I'll be putting out that request again from now on!
Leslie H says
I have two young kids in rec soccer and even though I may disagree with the snack of choice, I just make sure that my kids know this is a treat and allow them to have it. But, I always have a nutritious lunch ready!
Elizabeth Mansolillo says
Not only do I object to the principal of the post game snack, but two of my sons have anaphylactic food allergies. I refuse (politely!) to participate in the snack list. Yes, I am that mean Mom...
Leana says
My husband coaches my daughter's soccer team and he has always had a policy of fruit only at halftime. There is a designated parent assigned to bring the fruit each week. That is it. I don't understand why they would need additional food at the end of the game. I think that's expecting too much of the parents to bring that much food, especially since it is unnecessary. If a child is hungry after the game as well their parents should bring some food for them. I wouldn't want my child to eat highly processed food that is bad for them so I would rather each parent be responsible for their own food after the game.
Lee says
I completely agree with your message, but I do wonder whether you would be better off talking with the coach to come up with constructive solutions rather than complaining about it here.
Katie @ Kitchen Stewardship says
But isn't it best to encourage other parents to make broader change AND make change in your own small corner of the world?
Lee says
Sure, yes. I agree with you, but I think that blog posts on forums like this are a closed loop system in which the poster gives her opinion to a group of like-minded people. Nothing wrong with that at all - that's part of the enjoyment of being part of an online community. But because the post read to me as more of a compliant than a call to action, it gave me the sense that she was just looking for validation, which kind of irked me (as is probably obvious from my comment). But yes - action + encouragement is a good combination.
Jeannine says
I agree with the comment above. You don't have to allow your children to take part in the snack, if you don't want to be the mean mom that's your choice. My son plays soccer (7 yrs old) he plays his heart out for over 30 minutes) and he is hungry when he gets off the field no doubt about it. I'm not a fan of Doritos, Cheetos etc. however if they are offered he is allowed...it's one treat a week. Maybe you should suggest to the people that run the program about healthier snack options. My son's program highly suggests certain snacks. Please don't forget you are the parent if you dislike it there is a solution...bring your own snack when scheduled and stand by it, don't let your children partake in what others offer and bring their own snack for after games.
Katie @ Kitchen Stewardship says
The thing is, Jeannine, it's never just "one treat a week." It's at the bank, every classroom birthday, every church event, every time they read 100 minutes, every holiday, every library event...if I said "sure, just this one time" every time my kids were offered candy, they'd get 1-2 treats a DAY and I'd feel like I could never give them anything fun mySELF! I applaud Kiran for offering a list of healthy snacks, and I'm sure she'll work with coaches and parents in the future. It sounds like this is her first experience with all these after-sport snacks, and I get the feeling of being shocked and overwhelmed. It's better for the community to try to help all our kids eat healthy rather than forcing her own to stand out every time. That's really hard, even when we know it's for the best...
Personally, I'm in the midst of creating a proposal to our school's parent group about banning all food of any kind for birthdays and sharing books instead. Unpopular, maybe! But better for everyone, so I'm going to do it anyway. :) Katie
Lin says
I can see where this can be a touchy subject... I am a soccer coach, I coach Varsity all the way down to my son who plays on a recreational U6 team. As the coach for my sons U6 team, at the beginning of the season I told the parents of my players that I would not have snacks after each game/practice. I encouraged them to bring something for their child after the practice/game if they felt they would need to eat. Honestly there are so many food allergies/sensitivities etc that would need to be considered too. Our practices and games were either right before supper, or lunch and I wanted my son to go home and eat an actual meal. None of the parents had a problem with it, but I set the expectation up front. The practices/games were only an hour. After the last game I did ask the parents for volunteers to bring a small snack for each child to have as we did our season wrap-up (me saying thank you and talking briefly with each player, etc).
Kiran Dodeja Smith says
Lin - great way to handle it. Kudos to you!
laramealor.com says
I could not agree more, after exercise they need healthy foods not junk! I love your list of suggestions.
http://www.laramealor.com/get-ahead-seasonal-allergies/
Kate says
I already fear this when I watch my 2 yo munch on blueberries and whole wheat crackers while his friend tries to offer him some lucky charms. I know one day, he'll go for it and I won't be able to say no without offending the other mom or beeing the "bad mom." Generally, I am looking forward to our team sports days but am worried about him being offered a bunch of snacks filled with HFCS and food dyes.
Emily says
I very much agree with the overall point of this post, that kids should be fed whole food snacks, instead of the barrage of junk food that end up in the snack rotation. But I'm not a fan of the title of this post. I dislike absolutes in nutrition, especially in regards to kids. I'd change it to "Kids don't always need snacks in recreational sports," because some kids DO need some energy after an hour of running around!
eclecticdeb says
Wow -- good and CONSTRUCTIVE feedback. Whoda thunk?
Becky says
Amen!!! I will be sending this article to our associations. After our first year of soccer I was shocked and appalled. Growing up we were lucky to get a granola bar afterwards. When my daughter got a lunch bag filled with crap I could believe it, i even took a picture of it like it was a rare bird. I thought being enrolled and playing was the reward, not the treats, somehow parents have lost sight.
Kiran Dodeja Smith says
Thank you for sharing, Becky. Together we can make changes! :)
cara says
Now there is food even during the games? It makes me crazy! It's an hour folks. I just don't understand it. I really believe this is a reflection of the issues our kids are having with poor nutrition. I hate throwing the snack out every week; someone worked hard for the money to buy that. Most of the time my kids just say "no thank you" b/c they know they're not going to be allowed to eat it anyways, lol. Clementine Oranges & string cheese are our typical contribution. We don't bring water to pass out, isn't the water bottle they each brought enough hydration?
Judy says
Love the idea of string cheese! I had done fruit in the past, but your idea is great! Thank you for sharing! :)
Kat says
My family eats healthy- we make it a point to and we have the income to do so. Honestly, you're uptight. Your kid's body will go on living and be just fine even if they have a Capri sun once a week for 8 weeks (isn't that how long rec soccer lasts?). Do your part and bring a healthy snack but let it go. I don't want to be the person to tell you this but even with the healthiest of snacks, your child is not the next David Beckham. Good luck with your blog!
Lisa says
Wow, what a rude and judgmental post. A tip for posting in the future...when you write something online, imagine you are going to be seeing that person face to face a hour later. A snarky post like this is cowardly.
Shawn says
Kat -
You make no sense. Why if you believe in eating healthy would you intentionally let your child consume something that you know is not? Would you spend your said income on Capri sun if it was your week for snacks? I would never want to give a company that makes junk my money, that encourages them to keep making junk. Sure it is only 8 weeks but a little junk here, a little junk there, it all adds up eventually. And you body does what with all that junk? Also....was it necessary for you to call her uptight? Fine you had an opinion but how is name calling necessary.
Beth S. says
But the problem is that it's NOT just once a week. They are everywhere. Church, school, other groups, treat bags etc.
Scotty says
To some points, I agree with your point of view. Do I feel that snacks should be healthy, yes. (I am not arguing that point) But from being a coach volunteering MY time to help make soccer fun at a recreation level, I will emphasize this is recreation soccer (for the younger kiddos). The goal at this level is to have fun and to help get your child to be interested in the sport so they will want to come back next season. At this level, there are some kid who will never win a state championship, some kids who are in soccer because their parents force them and others who are there because their friends are doing it. Its not all about learning the sport its learning how to be a team player and life lessons (including parents) As a coach, yes, kids do enjoy snacks at the end of the game. If it makes them smile and reward for their efforts, I support it. If you don't want to provide snacks, then go play for a the select level or volunteer to coach your child's sports instead of complaining that snacks shouldn't be provided at rec soccer. There are definitely ways to make both sides happy ie. providing snack ideas for parents. Remember, these recreation sports are providing a positive experience for YOUR CHILD (not the parents), one they would hopefully remember.
Katie @ Kitchen Stewardship says
Scotty,
While I see your point - that we want kids to enjoy sports and camaraderie - I just can't buy that it then has to be all about the food. Can't it be about the playing? The enthusiasm? The cheering? the parents taking photos? Anything other than putting something in our kids' mouths? I appreciate the constructive list of snack ideas here. :) Katie
Marsha says
Great post! We just finished BB season and I couldn't not believe the snacks. One week we got a bag of Skittles (granted we are in Seattle and it was right after the Super Bowl!) but still! When it was our turn we did Fruitables, apples and caramel dip.
Janet says
Wow, this came accross incredible snobby and stuck up. You can feed your kids whatever you want, so can I. Snacks after sports have been happening long before your childs first soccer game and will continue to do so. Apparently you feel you are beter than the rest of the families (based on what you eat!!!) If you don't like what is handed out don't take it or toss it in the trash later. But don't tell me I have to bring something organic for little Janie when I happen to like my cheeto's and gatorade just fine thanks.
Kiran Dodeja Smith says
Well I am sorry that you feel that way, Janet. I do not feel that I am better than the rest of the families in any way; I actually would love us all to work together to feed our children more nutritionally sound foods. But as you say, we all have choices and if you prefer Cheeto's and Gatorade, by all means that is your choice.
Katie @ Kitchen Stewardship says
My goodness, Janet, I'm surprised you would bother reader a blog about real food with that attitude! I just came to the comments to say that my go-to is string cheese and grapes are another easy-wash, no-cut fruit that most kids love...but look at all the feisty comments! My, my...I applaud Kiran for wanting to change the nutritional landscape for all of our children in this global village! I didn't actually notice the "organic" recommendation in the post anywhere, and I'm sure Kiran would embrace conventionally raised fruit as a snack. You're welcome to bring Cheetos and Gatorade for your kids in the car on the way home so your children are not deprived of the soccer snack experience.
When the obesity epidemic continues and diabetes, heart disease and cancer claim more and more, we will be wishing for more voices for REAL FOOD for everyone, since really, this issue does impact our entire culture. It's not about one snack on one day for one team with your child on it.
Bravo, 100DRF!!
Emily says
Janet – I absolutely don’t think Kiran was saying that snacks in general are bad. But, even as a nanny/ babysitter of many years, I have been in charge and seen the snacks that my charges recieve at the end of or middle of the game and I don’t feel comfortable with them eating gushers, fruit roll ups or the assorted at the end of every game. And unfortunately, this is a end of every game kind of thing. I bring cut up fruit and veggies, water and if I am feeling REALLY adventitious I’ll make a huge jug of watermelon or some mixed fresh fruit/veggie drink with my juicer. The kids don’t have to eat/drink what I bring but at least I know I’m not contributing to childhood obisity. And FYI; I’ve rarely had a child turn up their nose at something I bring. It’s usually the parents who act all weird about it.
Kiran- keep doing what you’re doing, sweetie. You inspire me every day to eat better and feed the people in my life better. (:
eclecticdeb says
Uh no, it didn't. Cheetos and Gatorade are in your common wheelhouse? You need to educate yourself.
Marianne says
One of my kids plays select soccer now age 11 (other is 8) and one of the things that the nutrition folks at the hospital suggested at a team meeting etc. was to follow up a work out or game with chocolate milk. (of course granted no milk allergies etc.) They mentioned it was the best thing you could give. I had never heard it before but my kids thought it was fantastic!
Alissa says
I absolutely agree. I hate when junk snacks are passed out after kids doing sports. Last year I brought organic plums to pass out after my daughter's soccer game. Most of the kids were pleased and two of them asked for an extra one. If they must have a snack, it should be a healthy one.
Debbie says
Great! I couldn't agree more!! My son's t-ball games would be from 4:30-5:30pm and they would still get a snack. We were going home for dinner. Why did they need a snack? Not just a snack but parents brought big snacks (cheese crackers, fruit snacks and a drink)!
Yvette says
What I like about this is that you are being the change you want to see happen! From my favorite quote "be the change you want to see in the world."
Katherine says
I 100% agree with you. The first couple teams my son was on they all brought snacks, but not healthy things, they brought junk food. Now my husband coaches we do not have team snacks. But we get asked every season about it. Thanks for this wonderful post.
liz says
thankfully we are past this age but I wanted to share that over the years through multiple sports bringing watermelon was always a hit-
Kiran Dodeja Smith says
Love the idea of watermelon!
Jaci says
My 4 yr old is playing Tball & at his game on Saturday he was handed a look-aid jammer & iced animal crackers?! I took them but then they got "lost" in the car. I've started "discretely" telling other mom that we eat real clean food mainly organic in hopes that they will at least provide a better choice when it's their turn
If not I foresee more snacks getting lost in the car!
Erin says
When I was in Charlotte I thought is was bad enough that people brought all the things you mentioned and I was the lame one with apples or oranges and water. But here in CT everyone bring DONUTS and juice!!! It drives me nuts. I am still the lame one with water and fruit (and sometimes cheese sticks). I hate it to bc it makes me feel like I am being lame and cheap not just health conscious.
Jenne says
I am so happy to see I'm not alone in this line of thinking. At our church, the kids are there from 10:30 until 11:45 and they have a snack. It drives me nuts! My friend who's daughters attend the local elementary just finally resorted to writing a firm note saying that it is not acceptable for her daughters to receive sugar treats as rewards under any circumstance. It's so hard to be "the mean mom", but it's better than not letting kids participate. I wanted to say that I also tend to limit dried fruit, as I have found it sticks in the teeth and causes cavities. I wonder if it would work to just bring fresh fruit whole? If they let you do the oranges, maybe.
Julie says
I agree! I also can't understand why kids think they need a Gatorade for playing a game of Little League baseball where they spend most of their time standing in the field waiting for a ball to come to them, or sitting on the bench waiting for their turn to bat. I've been battling this for over 10 years. I was so proud of my husband last year when he coached my son's baseball team. He didn't even bother sending out a sign-up sheet for snacks because he felt they were unnecessary and took the focus away from what they were really there to do. None of the parents even brought it up, probably because they were tired of having to provide the food!
Sandra says
While I agree with the idea behind this, how you wrote it comes across as really snotty. Especially since you made it more than clear that those other snacks are so below yours.
Carrie says
Given that this is a 'real food' blog, most of the readers would likely agree that chips, capri suns, etc. are not acceptable 'real food' choices. I think her point was that they weren't exactly healthy options for snacks (i.e. fruit or veggies), including high-sugar drinks.
That was just my take on it.
Kiran Dodeja Smith says
Wow - Sandra - the last thing I wanted was for this to make others feel like those snacks are "below me". They simply are snacks that I don't choose to give to MY kids, but everyone has those choices to make.
Elisa says
I totally didn't get that. And those kinds of snacks ARE unacceptable to anyone striving to feed themselves and family real food. I think she was trying to express her frustration with this junk food being shoved in kids faces constantly these days. At school and extracurricular activities.
Kaylin says
There was an episode of Everybody Loves Raymond with "approved snack list" This made me think of that episode... Happy that my kids are in a league where we don't have to bring snacks anymore. Every time one of my kids brought home one of those capri sun pouches I'd make them throw it away....GROSS!
http://www.youtube.com/watch?v=Tbu0MSwEjPM
Alison says
My daughter started soccer this year and we just have one snack at the end. The first mom brought orange slices. I don't think she brought drinks that I can remember. Out of 7 girls, only 1 took an orange slice. My daughter does like different fruit, but not oranges. But my thought was if they were hungry they would eat. The game was at 9:30 am. I brought organic yogurt sticks. My thought is they probably don't need a snack. Definitely not 2.
Lisa Joy says
I was so glad this year when my girls switched to travel soccer. No more snacks. I was lucky in that my girls team only had a snack at half time. Half of the time it was some crap, other half it was fruit.
Now they only have munchkins when it is someones birthday.
Kelly Maly says
I'm so happy to hear I'm not the only one who thinks it is crazy. I try to sign up for the first snack of the season to set a good example to begin with. I hate to send the message that junk food is the natural follow-up to exercise. That's not just bad for them now, it creates associations that will be battled to overcome all through adulthood.
Especially for little ones, water is the appropriate beverage. There is little need for sports drinks at younger levels, but if health dictates it, at least make your own.
On a positive note, I am happy to see how much more prevalent reusable water bottles are now, not just for sports, but my kids are encouraged to have them in their classrooms at school also. That's something!
Jade says
Love the idea of signing up for the first week! The last two sports we have done (soccer and basketball) we have been late in the season and I felt like the first week really set the tone (we had Goldfish and Cheez It's the first 3 weeks!). We will be starting spring soccer this Saturday and I will definitely find that snack sheet and sign up for the first week! Maybe even the first two if I need sign up for two!
BetsyD says
Absolutely agree, Kiran! We have run into this several times with our boys playing sports. I always feel like the "no fun" mom who brings bananas and water for my assigned time, but that really no longer bothers me. My boys have learned to appreciate that "fun" food is real food! :) Perhaps as more and more people gain an understanding and appreciation for eating real food, unhealthy and unnecessary snacking will fade away too.
Allie says
Good post. I hate that the emphasis is put on the snack after the game. Good alternative ideas you posted, unfortunately, with one sport, now kids are given a token they can take up to the concession stand instead of parents signing up to bring snacks. The concession stand def. doesn't carry any of the alternatives listed but maybe that could be changed... :)
Karen U says
I totally agree and have been dealing with this a lot as I have three kids. However instead of fighting it we just opt out. I explain to my kids that they don't need a snack afterwards and we will get something at home if they are hungry. I don't sign up on the list to bring anything, so it's only fair that we don't take a snack/drink. My kids have learned to just walk away. I agree - where did the simplicity go and why do we have to constantly reward with food - and candy and junk at that. Great post!
Brian says
It is so hard to get others to realize what they are putting into our children's bodies. My daughter experienced the same thing last season and the hardest thing is to teach her what is best for her. She realized that Cheetos are not good for her but it is also a social thing. She wants to fit in and when others get it, makes it hard. Keep fighting the good fight!
Ashley says
I love this post. My son is only one years old but I know he will be in sports one day. I definitely support your views on this topic. This whole unhealthy snack thing needs to stop. How am I gonna tell my son not to eat junk food after his games when all his pals are?!?! Being a parent is hands down the hardest job. Thank you for sharing.
Mandy says
I couldn't agree more. I am the mom who brings the "boring" snack for soccer during the past three years but I rarely have a kid who passes it up. It seems so silly to me that we reward our kids for a job well done with sugar and empty calories.
Laura says
Totally agree! I get so frustrated by the focus on snacks at these events. Even just looking at calories (while I know that's not the best and most reliable metric), the kids are often given far more calories as a snack than they would have burned during the said activity, meaning that all else equal, the kids are actually taking in more net calories by participating in a sport! Seems backwards to me.
Jennifer Eder says
Great post Kiran! We couldn't agree more!