Grocery and convenience stores offer better sports nutrition choices at all-day events or tournaments than the concession stand, which typically offers high-fat, high-cost foods (e.g. nacho chips, cheese fries, hot dogs).
Most supermarkets have a soup and salad bar with a variety of healthy foods. With guidance from parents and coaches, young athletes can find healthy, high carbohydrate, low fat foods in every aisle of the store.
As a general rule, a snack that contains at least 4 grams of carbohydrate for every gram of fat is considered high in carbohydrates, and low in fat. For more information on specific foods, read the label.
Healthier |
Not As Healthy |
Snack Aisle: Chips |
Chips |
Among low fat crunchy snack choices are:
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The following chips are high in fat:
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Snack Aisle: Nuts/Seeds |
Nuts/Seeds |
Though full of nutrients, nuts and seeds are even higher in fat and calories than chips. |
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Snack Aisle: Cookies |
Cookies |
Cookies provide lots of calories, primarily from fat and sugar. Healthy options include:
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Snack Aisle: Candy Bars |
Bars |
Candy bars are, of course, a favorite snack choice. Most are high in simple carbohydrates and low in fat.
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Bread Aisle: Pastries |
Pastries |
Most pastry items contain more fat than carbohydrates, because of the fat added in frying or in the fillings.
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Bread Aisle: Bread |
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Because breads are low in fat and high in complex carbohydrates and B-vitamins, they are a good choice:
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Cereal Aisle |
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Like bread, most cereals are low in fat and high in complex carbohydrates and B-vitamins:
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Dairy Aisle |
Dairy |
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Fruits And Vegetables |
Fruits And Vegetables |
Fresh fruit is another healthy choice. Fruit is nearly 100% carbohydrate and supplies vitamins, minerals, and fiber.
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Cold Drinks |
Cold Drinks |
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