I'm a registered dietitian, and my kids play youth sports. Here are 7 of my go-to snacks for them.

As a registered dietitian with two young athletes, ages 7 and 9, I carefully consider their post-game snack choices depending on the intensity and duration of their sports activities. My goal is to both replenish energy and aid in recovery, while teaching them healthy habits. I focus on practical, easy-to-pack snacks that fit our busy schedules.

For shorter, less intense games, my kids might only need water and a light snack like a banana or pretzels. However, after longer, more physically demanding practices, I emphasize providing both carbohydrates for replenishing energy and protein for muscle repair. The key is tailoring the snack to the specific demands of the activity.

Some of my go-to snacks include easy-to-digest fruits like clementines, watermelon, bananas, and berries; whole-grain pretzels or crackers; protein-packed Greek yogurt with fruit; cheese and crackers; or peanut butter and jelly sandwiches for longer practices. I also pack GoGo squeeZ pouches for portable carbs and freeze-dried fruit or protein bars, aiming for low sugar content.

Water is always available before, during, and after practice, with additional carbs and electrolytes for more intense or longer activities, particularly in the Florida heat. My philosophy is to support their activity and recovery while building lifelong healthy habits, not to raise perfect eaters. My focus is on helping them understand how food fuels their bodies and enjoy their sports and childhood.